These whole-grain muffins are so delicious, kids will never suspect they are loaded with healthy ingredients! Each muffin contains a little over 5 grams of added sugar*, far less than you would get in a commercial variety.
*Added sugar does not include the naturally occurring sugar found in the berries and yogurt.
1 cup fresh, frozen or canned blueberries, rinsed and drained
1 ¼ cups whole wheat pastry flour
½ cup quick cooking oats
¼ cup sugar
2 teaspoons baking powder
1 cup Greek lemon yogurt
(if using the individual cartons, it will require about 1.5 containers)
¼ cup canola oil
Preheat oven to 375 degrees. Use a non-stick muffin pan or paper muffin liners. (I prefer to use the silicone mini-muffin pans). Mix flour, sugar and baking powder in large mixing bowl. In another bowl, beat eggs and mix in yogurt and vegetable oil. Stir into dry ingredients and mix lightly. Fold in blueberries. Bake 18-20 minutes or until muffin tops are browned. Loosen muffins and serve warm. They also freeze well.
Servings: 12 medium muffins or 24 mini-muffins
Connie Evers, MS, RDN, CSSD, LD
Author, How to Teach Nutrition to Kids
Crisp fall days remind me of great after school snacks. We knew the ropes. We could have a piece of fruit, 2 cookies and milk. The fruit and the cookies were small in those days. What came next was equally important: a list of chores – indoors or out. We lounged about a half hour, then it was time to get busy.
“Smart snacking” wasn’t on the radar then, but our snack limits and activities (chores) were–all without a government agency within 200 miles. Today government gets involved because so many children are overweight or obese and snacks make up at least 27% of their daily calories. (Trends in Snacking Among U.S. Children view here)
HBA staff rolled up their sleeves to address the latest snack guidelines for schools along with Kansas State Department of Education’s Team Nutrition. Guidelines for in-school snacks can be found here.
Our goal: Provide bakers at home, in Family & Consumer Sciences classrooms, school clubs and cafeterias A Baker’s Dozen Smart
Snack Baking Recipes!
The Top 5 “smart snack baking” steps we used for developing the recipes include:
- Use 51% or more whole grain – whole wheat flour, oatmeal, whole cornmeal, flax meal are whole grains used in the recipes. Every serving is 8g or more whole grain.
Baking with Whole Wheat Flour
- Portion control— we have to lose the “mega-sized” rolls, bread sticks, cookies, cupcakes or bars. A look at the Portion Distortion Interactive quizzes helps tell the story of our American weight gain.
- Control sugars with an icing drizzle…no ½-inch frostings.
- Reduce saturated fat—cream vegetable oil with butter and used flax meal egg substitute in some recipes. Check out this Kitchen Science handout
- Home-baking recipes are often less sodium than commercially baked goods. Using vegetable oil and unsalted butter also reduce sodium.
HBA can’t assign active chores for kids to get them moving, but we can offer A Baker’s Dozen Smart Snack Baking Recipes. The recipes can all be served or sold in school hours and include:
Breakfast: Oatmeal Fruit Bars; Apple Cinnamon Rolls; Carrot Streusel Coffeecake
Breads: Bread Sticks; Confetti Cornbread (still testing!) and Soft Pretzels
Cakes: Buttermilk Chocolate; Carrot Cupcakes and Spice Snack Cake
Cookies: Cinnamon Crunch; Double Chocolate; Oatmeal; Soft and Chewy Chocolate Chip; Soft Sugar
Dessert: Country Fruit Cobbler