I hate to break it to you, but sugar is completely void of nutrients and when consumed in large amounts, it can be a threat to one’s health. In The Campbell Plan, Thomas Campbell, the co-author of The China Study, writes: “Increased sugar consumption is linked with higher calorie consumption, obesity, diabetes, kidney stones, gallstones, cavities, increased blood pressure, blood cholesterol imbalances, and lower intakes of protein, fiber, and vitamins and minerals” (p. 54, 2015). As I am a health-conscious person who loves eating baked goods, I am currently mortifying recipes to reduce their sugar content without sacrificing flavor.
These wholesome blueberry muffins contain no refined sugar and are sweetened with pure maple syrup. Pure maple syrup is relatively unprocessed and thus, unlike sugar, it has small amounts of minerals, including calcium, iron, magnesium, potassium, zinc, copper and manganese. These muffins are loaded with fiber and antioxidants and hence, they provide a wide variety of health benefits, including lower cancer risk and improved cardiovascular health. These muffins are not only healthier than traditional blueberry muffins, but they are also more satiating and therefore, they are the ideal breakfast. Start your day with scrumptious sugar-free blueberry muffins!
- 2 cups sifted whole-grain spelt flour
- 1/2 teaspoon salt
- 2 teaspoons baking powder
- 1/2 – 3/4 cup pure maple syrup – If you have a sweet tooth, opt for 3/4 cup!
- 2 flax eggs (2 tablespoons ground flax meal + 6 tablespoons water)
- 3/4 cup non-dairy milk – I used rice milk
- 1 teaspoon apple cider vinegar
- 1/4 cup coconut or canola oil
- 2 teaspoons vanilla extract
- 1 cup fresh or frozen blueberries
- For even more sweetness, either increase the amount of maple syrup and/or substitute one ripe banana for a flax egg.
- You can use all-purpose flour instead of spelt flour.
- If you are using frozen blueberries, don’t fold them in until the very end to prevent the batter from turning blue.
- Preheat the oven to 210 °C.
- Grease muffin tins with oil.
- Combine flax meal and water in a small bowl and let mixture rest for roughly 5 minutes.
- Add flour, salt, and baking powder to a large bowl and whisk ingredients until well-distributed,
- Combine apple cider vinegar and milk in a measuring cup.
- Add maple syrup, flax eggs, milk mixture, oil, and vanilla extract to a medium-sized bowl and then whisk ingredients until well-combined.
- Add wet mixture to the dry mixture and then stir until ingredients are well-combined using a spatula.
- Fold in the berries.
- Fill each tin about two-thirds full with batter.
- Bake for roughly 20 to 25 minutes, or until muffins are brown and pull away from the sides of the tin.
- Cool muffins in the tins until they come out easily; then transfer muffins to the cooling rack.
Suggested Kitchen Soundtrack
Campbell, Thomas M. The Campbell Plan. 2015.