Whole Grain Blueberry Muffins

 

I sit here typing to you status post a tornado watch in my town on the day of high school graduation. First, we don’t get tornadoes here in Jersey (very rare). Second, I sometimes wish I was still in school to get that, “ahh nothing for the next couple months.” But instead, I am now an adult with a full time, all year around job. Often times I wish I was a teacher or worked in the school district.

But, I step back and think about my love for wellness, nutrition, fitness, and helping people. I love my job working 1-on-1 with clients to get them healthier through nutrition. I get excited to see my clients and leave 4 out of 5 days knowing this is my purpose. The Lord has set this road in front of me, it took me longer to get here, but I am grateful for all I have learned through the process.

I am not saying that every client makes every appointment (I see them during their work hours, which can get packed with meetings), makes every goal we talk about, or is seeing improvement every time we meet. I do see 99.9% of my clients coming back to follow up and keeping those appointments, plus co-workers contacting me to meet up. I love that I can be there for them to listen and guide them,.

Three times this week, I had clients come in saying, “I didn’t do any of our goals, so I was going to cancel our appointment,” or, “I didn’t lose any weight, I hope I am not wasting your time.” My response is, “I am here for you through the ups and downs to encourage you at all times.” “Life happens and we will work through it.” This is a marathon and will take time, gaining healthy habits does not work over night.” “I don’t care about the number on the scale, I care about how you feel about yourself and your health.”

We go through seasons in our health journey with ups and downs. We hit plateaus, sometimes rock bottom, or weeks we have no motivation. It is important to have someone hold you accountable and that is why I am here! With holding you accountable, I will also give realistic and personalized tips to power up your health. I truly care for my clients and want their health to be the best so they can have energy, confidence, fit in their clothes better, hit their health goals, and just to get them smiling. I also love giving them delicious and healthy recipes to set them on a healthy path. These whole grain blueberry muffins are perfect for a snack and/or breakfast. Easy to freeze and run out! It is also kids approved by my little neighbors!


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Whole Grain Blueberry Muffins

Makes: 16 muffins

Directions:

  1. Preheat oven to 375 degrees F. Coat muffin pan with papers or oil to prevent sticking.

  2. Mix together dry ingredients: flours, baking soda, and baking powder.

  3. In a separate bowl mix mashed banana, eggs, maple syrup, olive oil, vanilla, and lemon zest.

  4. In a medium bowl make "crumb" topping. Mix all ingredients together.

  5. Slowly incorporate wet mix into dry mix.

  6. Fold blueberries into batter. 

  7. Spoon into muffin tins, top with "crumb" topping. Bake for 17-19 mins, until tooth pick comes out with nothing on it.

  8. Enjoy fresh, keep in fridge for a week, or freeze.

Ingredients for muffin:

  • 1 cup oat flour (grind to make flour)

  • 1 cup whole wheat flour

  • 2 eggs

  • 2 ripe bananas, mashed

  • 1/2 tsp baking soda

  • 1 tsp baking powder

  • 2 tbsp maple syrup/honey (more if you want a sweeter muffin)

  • 1/4 cup olive oil

  • 1/2 tsp vanilla

  • 1 tsp lemon zest

  • 1/2 cup blueberries

Ingredients for “crumb” top:

  • 1 cup whole oats

  • 2 tbsp honey

  • 2 tsp cinnamon 


Picture my sister in law took at the blueberry farm my family gets their blueberries from--Hammonton, NJ {blueberry capital)!

Picture my sister in law took at the blueberry farm my family gets their blueberries from--Hammonton, NJ {blueberry capital)!

Blueberry Nutrition Tips

(www.blueberrycouncil.org)

- 1 cup= 83 calories, 14 g sugar, 21 g carb, 5 g fiber

-1 cup= 90-129 lg; 130-189 med; 5 oz (3 cups to a pound); 2/3 cup pureed

-1 cup frozen blueberries= 2/3 cup thawed blueberries

 -23% vit c= collagen formation and healthy immune system

-Phytonutrients (polyphenols)= antioxidants and anti-inflammatory

-Anthocyanins= blue color, helps prevent cancer

-Flavonoid (antioxidant)= helps the brain

-Manganese= bone developments and converting PRO, FAT, Carbs into energy

-Good for UTIs

-Season: mid-June to mid-August

-Highbush blueberries is the variety you buy in the store

-Baking: they turn reddish when exposed to acid; turn greenish with too much baking soda in batter (alkaline); gray with dairy. Add lemon juice to batter or smoothie for a a better color.

-Eat them fresh, frozen, or dried

-NJ is known for their blueberry farms, so support local blueberry farmers!