Everyone loves a good muffin for breakfast from time to time.

The problem is that, oftentimes, muffins are just full of sugar and white flour.  They can even be close to 400 calories!

As part of my 30 Day Eat Less Processed Foods Challenge, I decided to make a muffin that would satisfy a sweet tooth while also providing lots of good nutrition for the family.

This is a muffin you can feel good about eating, because it is full of omega-3 fatty acids (from the flax seed) and fiber (from the whole wheat flour and flax seed).

Healthy Blueberry Muffins

Here’s what you’ll need:

1 cup of milled flax seed

1 cup nonfat milk

1/2 cup unsweetened applesauce

1 large egg

2/3 cup brown sugar

1/2 teaspoon vanilla extract

1 cup white whole wheat flour (I use my fave — King Arthur’s Unbleached White Whole Wheat flour)

1 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon salt

1 cup fresh or frozen blueberries (I used fresh)

2 tablespoons organic sugar or sugar in the raw (this is optional, but the large sugar crystals makes for a nice light topping on the muffins!)

1.  Preheat oven to 350 degrees F and grease muffin cups (unless you’re using liners).

2.  Mix together milled flax seed and milk. (I milled my own flax seed in a coffee grinder)

3.  In a different bowl, mix together egg, brown sugar, vanilla and applesauce.  Bean in the flax seed mixture.

4.  Add the white whole wheat flour, baking soda, baking powder and salt and stir in just until blended.

5.  Carefully fold in the blueberries.

6.  Spoon into muffin cups and sprinkle with the sugar (optional).

7.  Bake for 15-20 minutes, or until a toothpick comes out clean when tested.

Makes 12 muffins.  1 muffin contains 145 calories, 4 g fat, 5 g protein.

Enjoy!!!

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