Whole-wheat low-fat berry muffins with chia and flax seeds

Today I experimented with a muffin recipe by replacing the eggs and part of the oil with a chia/flaxseed mixture. This reduces the fat, makes them vegan-friendly, and adds some fibre and omega-3s. I was very happy with the result! Here is the recipe:

Crumble (optional):

1/4 c all-purpose flour

1/4 c lightly packed brown sugar

1 tsp ground cinnamon

2 tsp chilled salted butter, or vegetable oil

Muffins:

2 cups whole-wheat flour

1 tbsp baking powder

1 tsp baking soda

1/2 tsp ground cinnamon

pinch of salt

3/4 cup water

1 tbsp chia seeds

1 tbsp ground flax meal

1 cup milk (can be substituted with soy or almond milk)

½ c lightly packed brown sugar

1/4 cup vegetable oil or melted butter

½ cup fresh or frozen raspberries and/or blueberries

Directions:

1. Preheat the oven to 350ºF (180ºC). Line a muffin tin with paper cups.

2. Mix the water, chia seeds, and ground flax in a small bowl and stir. Set aside. (The mixture should develop  a gel-like consistency after about 5 minutes. If not, stir once more and let stand a couple more minutes.)

3. For the crumble, stir ¼ cup of flour with sugar and cinnamon. Work in butter or oil until crumbly. Set aside.

4. For muffins, whisk the whole-wheat flour with baking powder, baking soda, cinnamon and salt in a bowl.  In a separate bowl, mix the chia mixture, milk, sugar and oil. Pour over flour mixture and stir just until the ingredients are moistened (the mixture will be lumpy). Fold in the berries (one or two stirs).

3. Spoon batter into muffin cups then evenly sprinkle with crumble. Bake in the centre of the preheated oven until golden brown anda toothpick inserted in the centre of the muffins comes out clean (about 20-25 minutes). Makes 12 muffins.

Nutrition info: 1 muffin (made with skim milk)

  • Calories: 195 
  • Carbs: 31 g
  • Protein: 4.3 g
  • Fat: 6 g 
  • Fibre: 2.7 g

Contact Deanna for personalized nutrition consultation and personal training in Vancouver, B.C.

About these ads

About dinutrition

I hold a Master of Science degree in Human Nutrition. As you can imagine, food is a pretty big part of my life. However, I also enjoy painting, muay thai (yes I can throw a punch), yoga, writing, and am a certified personal trainer.

Posted on February 13, 2012, in cookies and muffins, dairy-free, Recipes, vegan and tagged , , , , . Bookmark the permalink. 2 Comments.

  1. yum! I’ll definitely have to try this recipe out sometime.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

Join 229 other followers

%d bloggers like this: