Tag Archives: healthy eating

Vegan whole wheat blueberry muffins recipe

screenshot-from-2017-02-12-17-21-41

One silver lining of all the nasty weather we’ve been experiencing lately is that I have more time to bake. Everyone who knows me knows I love blueberries, so what could be better than baking my own whole grain blueberry muffins that are not only perfect for breakfast but also a great snack? The combination of blueberries and a little maple syrup makes these just sweet enough to be enjoyable by most, though probably not sweet enough to be a dessert treat. A good source of protein, fiber and so fruity and spicy, they’re a great way to start the day.

Here’s the recipe:

  • 2 cups whole wheat flour
  • 2 tablespoons chia seeds(egg replacer/thickener)
  • 2 teaspoons baking soda
  • 1/4 cup vegetable oil(I used canola)
  • 1 and 1/8 cups soy milk
  • 1/3 cup maple syrup
  • 1 teaspoon cinnamon
  • 1 teaspoon ginger
  • 1/2 teaspoon allspice
  • 1/4 teaspoon clove
  • 1 and 1/2 cups blueberries(fresh or frozen)
  • 1/4 teaspoon salt
  • 2 teaspoons cornstarch
  1. Preheat over to 375F
  2. Combine all wet ingredients into 1 bowl and mix thoroughly, adding blueberries last(for this recipe I made a puree of about half the blueberries with my blender and the rest were whole, but this is optional).
  3. Combine dry ingredients into 1 bowl and mix
  4. Now combine all dry and wet ingredients and mix thoroughly
  5. Scoop the batter into muffin cups in muffin tray, about 3 tablespoons each, or enough to fill 1/2 to 2/3 of the muffin cups
  6. Put in oven and bake for 15 to 20 minutes at 375F until muffins are golden brown or you can smoothly stick a toothpick in and out of the muffins without any difficulty
  7. Cool for 10 minutes before serving

This should be enough to make 10 large muffins. Feel free to add a little more spice if you like muffins extra spicy. To make them even tastier, you can add vanilla if you want. Similar recipes I’ve seen also include lemon or orange zest(or even orange juice or apple juice), or even apple cider vinegar, all of which I see as optional.

The batter consistency should be thick, but if you find it a little too thick and hard to work with, add a little more soy milk. If it’s too liquidy, add more flour. These came out better than expected though I think I’ll add more spice next time. Enjoy!

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Blueberries the brain and synergy

blueberries

Source: Wikipedia

Blueberries may be one of the best foods for keeping your brain healthy. According to research at Tufts university, Blueberry supplementation enhances signaling and prevents behavioral deficits in an Alzheimer disease model. This sounds very promising, although this study used rats instead of humans.

A study using humans at the University of Cincinnati Academic Health Center showed “The findings of this preliminary study suggest that moderate-term blueberry supplementation can confer neurocognitive benefit and establish a basis for more comprehensive human trials to study preventive potential and neuronal mechanisms.” Basically, blueberry consumption improved memory, and according to the same study “there were trends suggesting reduced depressive symptoms”.

This is quite impressive for something that often grows in bogs in the northern U.S. Blueberries tend to get a lot of attention due to their antioxidant power – if antioxidants were like muscle power, blueberries would consistently knock out all the other fruits and vegetables and be the antioxidant heavy weight champion(the only fruits that scored higher were dried so their antioxidant power became more concentrated). This antioxidant power comes from its very high amount of anthocyanins, the reddish, purplish, blueish pigments that gives it its distinctive color. However, the antioxidant effects of anthocyanins only partially explains their neuro-protective effects and other health benefits. There is so much else going on, with anthocyanins also having possible anti-carcinogenic effects. Cranberries, which are in the same genus as blueberries, have similar benefits. The bilberry is the European cousin of the North American blueberry – in Spanish however they are both called “arĂ¡ndano”.

bluebrain

Public domain image from BrainSource.com

All these studies cited(even from previous posts) only focus on one particular substance or therapy. Imagine combining them. Imagine the synergistic effects on the brain of blueberry consumption combined with exercise and juggling on patients with cognitive problems – can it also enhance brain function in people who are young and healthy? Obviously, more research needs to be done, but what we do know suggests strongly we should be eating more fruits and vegetables, especially the dark, richly colored ones.

There is so much you can do to keep your brain young, this is just the tip of the iceberg.

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