Does this look like a dry, dense, "fiber-y" muffin to you?

No, it doesn't to me, either.

And I can attest (since I was there, on the other end of the camera) that this moist muffin, packed with high-fiber flax and juicy blueberries, is as tasty as any "healthy" muffin you're liable to run across.

What do we mean by healthy, anyway? In truth, it means something different to everyone.

Think of all the diets people follow: low-fat, low-calorie, low-sugar, low-carb. High-protein, high-fiber. Raw, vegan, vegetarian, ovolactarian. Gluten-free, dairy-free. Kosher. Halal.

And then there's the chocolate diet...

The best diet advice I ever heard came from Dr. Marion Nestle, former chair of the department of public health at NYU. And it mirrored what I heard Julia Child say, on one of the occasions I was fortunate enough to hear her speak in person.

Eat a little bit of everything.

The key words being, "a little bit."

I love pretty much everything I bake (otherwise why would I bake it, right?) And I'm betting you're the same. It takes a ferocious amount of willpower to eat one brownie – and then put them away for another day. Or, better yet, send them to soccer practice with your daughter, or bring them over to the guys at the firehouse.

But if you can gather the will to do that, you don't need to abandon any of your favorite foods – cookies, cake, pie, white bread.

A small portion of these special treats, slipped in among the apple and the green salad, the bowl of oatmeal and the nonfat yogurt, is part of a balanced diet - YOUR balanced diet.

And the occasional indulgence is even better when you add fiber, protein, and vitamins (plus Omega-3 fatty acids) – as happens when you bake with flax.

Here are a couple of our favorite high-fiber stars: golden flax meal on the left, golden flax seeds on the right.

Why golden flax, instead of the more common brown?

Because we did some thorough taste-testing with customers before deciding which kind of flax to offer, and our testers were pretty unanimous in their choice of golden flax over brown – citing its mild, nutty flavor.

So, are you ready to bake with flax? Let's try these Blueberry Flax Muffins.

Preheat the oven to 375°F.

Start by whisking together the following:

2 cups King Arthur Unbleached All-Purpose Flour
1/4 cup whole flax meal
1/4 cup whole flax seeds, optional
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt

Set the mixture aside.

In a separate bowl, beat 4 tablespoons unsalted room-temperature butter with 1/2 cup light brown sugar until creamy.

Scrape the bottom and sides of the bowl, then add 2 large eggs one at a time, beating well after each addition.

Add 2 teaspoons vanilla and 3/4 cup buttermilk or plain yogurt (or 2/3 cup liquid whey), and mix again.

The batter may look a bit curdled; that's OK.

Add the flour/flax mixture, beating on low speed just until the batter is smooth.

Fold in 1 1/2 cups blueberries, fresh or frozen, briefly and by hand; you're trying to avoid discoloring your batter. Fresh blueberries won't turn your batter blue/green like frozen ones will; but if the frozen berries are frozen solid, and you fold them in quickly, your batter will stay fairly golden.

Grease a muffin tin; or line it with papers, and grease the papers.

Scoop the batter into the prepared muffin cups, using a heaping 1/4 cup for each; a muffin scoop works well here. Sprinkle each muffin with a bit of coarse white sparkling sugar, if desired.

Bake the muffins for 20 to 25 minutes, until a cake tester inserted in the center of one comes out clean.

Remove them from the oven...

...and tilt in the cups to keep their bottoms from steaming.

As soon as you're able, transfer the muffins to a rack to finish cooling.

Enjoy as part of your well-balanced diet!

Read, bake, and review (please) our recipe for Blueberry Flax Muffins.

Print just the recipe.

Filed Under: Recipes
PJ Hamel
The Author

About PJ Hamel

PJ Hamel grew up in New England, graduated from Brown University, and was a Maine journalist before joining King Arthur Flour in 1990. PJ bakes and writes from her home on Cape Cod, where she enjoys beach-walking, her husband, two dogs, and really good food!

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