Everyone needs something sweet every now and then. And what better way to satisfy that craving than with a delicious whole-wheat muffin filled with the nourishing goodness of fresh berries and free of added fats?
I flavored my Berry Muffins with a puree of fresh strawberries and a handful of plump, juicy blueberries that burst in your mouth as you bite into the muffin, taking this sweet treat to a whole new level of sublime indulgence. My sweetener is turbinado sugar, a healthier, less processed sugar that I use in most of my sweet recipes, but you could just as well use maple syrup which would add even more flavor to an already delicious, not-too-sweet muffin.
In our home, these muffins made perfect pre-breakfast treats. Each has just around 112 calories and lots of protein, dietary fiber, and potassium. There is just 0.5 grams of fat in each muffin and it comes from heart-healthy flaxmeal which also adds some moisture to the muffin and great, nutty flavor.
I hope you are enjoying the fat-free recipes I’ve been posting. Although I have always been a healthy eater and conscious about adding as little fat as I can to any recipe I make, I must say I’ve been really enjoying coming up with ideas to cut out added fat altogether from my cooking. I’ve been whipping up dals, hummus, pasta sauces and baked goods without added fat and I am not missing much, flavor-wise. And I know that I am getting healthier. This doesn’t mean you’ll only see fat-free recipes here at Holy Cow! from now on, but you will definitely see more of them than you have before.
Here, then, is the recipe for my whole wheat, no-fat-added, very berry muffin. Enjoy!
Fat Free Vegan Whole Wheat Berry Muffins
- 2 cups whole-wheat pastry flour (sub, if needed, with 1 cup regular whole-wheat and 1 cup all-purpose)
- 1 1/2 cups strawberries
- 1 cup blueberries
- 1/2 cup non-dairy milk , like almond or soy
- 1/2 cup turbinado sugar (use maple syrup instead for great flavor. This is not a very sweet muffin so you might want to use more sugar if your strawberries are very tart)
- 2 tbsp flaxmeal
- 1 tsp vanilla extract
- 4 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
Mix the whole-wheat pastry flour, baking powder, baking soda, sugar, and salt in a bowl.
Puree the strawberries in a blender along with the nondairy milk. Place in a bowl. (You can sub half the strawberry puree with an equal amount of applesauce for some added sweetness and moistness).
Add the flaxmeal and vanilla extract and mix well.
Make a well in the flour and pour in the wet ingredients. Using just a few strokes of your ladle or whisk, mix until everything's just moistened. Don't overbeat-- a few lumps are just fine. Just make sure you don't have any visible dry flour. If the batter is too dry, add a little more nondairy milk and mix it in.
Add the blueberries and mix in.
Pour the batter in a muffin tin lined with paper liners. If you don't have paper liners spray with oil, although I do recommend the paper liners so you can get your muffins out more easily.
Sprinkle some sugar over the top of each muffin. This is not a very sweet muffin, so I like the little added crunch and sweetness on top.
Bake the muffins in a preheated 400-degree oven for 15 minutes or until a toothpick inserted in the center comes out clean.
Cool the muffins on a rack for about 10 minutes, then slide the muffins out of the tin and continue cooling on the rack.
Nutrition estimate per muffin: Calories 112, Total Fat 0.5 grams, Potassium 103.5 mg, Dietary Fiber 2.4 grams, Sugar 3.2 grams, Protein 2.5 grams