Recipe for Health: Blueberry Corn Muffins
Blueberries are bursting with nutrition but low in calories. They are packed with antioxidants and phytonutrients called anthocynanidins. These nutrients neutralize free radical damage to a body’s cells, which appears to be cardio protective.
Blueberry Corn Muffins
(Makes Eight Muffins)
1/2 cup skim or 1% milk
1/4 cup canola oil
2 teaspoons orange zest, grated
3/4 cup white flour
3/4 cup cornmeal
1/3 cup sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 cup blueberries
- Preheat the oven to 400 degrees Fahrenheit.
- In a mixing bowl beat egg slightly and mix with milk, oil and orange zest. In a separate bowl combine flour, cornmeal, sugar, baking powder and salt.
- Combine the egg and flour mixtures. Stir until moistened. The batter will be thick and lumpy. Do not over mix. Add blueberries.
- Fill lightly oiled muffin cups just shy of the rim.
- Bake 20 minutes or until golden brown
In the Kitchen
Use blueberries in baked goods, jams, pies, pancakes, salads or with lightly sweetened yogurt.
In the Garden
Blueberries are a companion to shade-loving annuals. They are a competitor to most plants, since blueberries are shallow-rooted and do not like competition.
Blueberries may be a “visionary” fruit — extracts from the bilberry (blueberry’s cousin) have been shown to improve night time visual activity. British Air Force pilots in World War II regularly consumed bilberry preserves claiming that it enhanced their vision for night missions.
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This recipe series is sponsored by the Center for Nutrition and Healthy Food Systems at Fletcher Allen, focused on building sustainable food in health care.
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