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Whole-Wheat Blueberry Muffins

These are a great morning muffin with plenty of berries and a lovely wheaty backdrop. Use wild blueberries if you can locate them; they're wonderful for muffins because they're small and evenly distribute without making the muffin mushy. If using larger berries, cut them in half; otherwise, they will be too big. Bake the muffins for 26 minutes if using frozen fruit. If you're using fresh, 22 minutes should suffice. Check after 22 minutes to make sure you haven't overcooked it.

Serving Size: make 12 muffins

Prep Time: 10 mins

Cook Time: 50 mins


2/3 cup unsweetened plant-based milk

1/2 cup unsweetened applesauce

1/2 cup pure maple syrup

1 cup berries

1 tsp apple cider vinegar

2 cups whole-wheat pastry flour

2 tsp baking powder

1/4 tsp baking soda

3/4 tsp salt

1 tbsp ground flaxseeds

11/2 tsp pure vanilla extract


1- Preheat the oven to 350°F. Line a 12-cup muffin pan with silicone liners or use a nonstick or silicone muffin pan.

2- In a large measuring cup, use a fork to vigorously mix together the plant-based milk, flaxseeds, and vinegar. Mix for about a minute, until it appears foamy. Set aside.

3- Sift together the flour, baking powder, baking soda, and salt in a medium mixing basin. Fill the well in the centre with the milk mixture. Stir together the applesauce, maple syrup, and vanilla in the well. Mix the dry ingredients into the wet components until they are completely moistened (do not overmix). Fold the berries into the mixture.

4- Fill each muffin cup three-quarters full and bake for 22 to 26 minutes, or until a knife inserted through the center of a muffin comes out clean.

5- Let the muffins cool completely, about 20 minutes, then carefully run a knife around the edges of each muffin to remove them from the pan.

Look for the FIBRE!

We only eat 10-18grams/day of fibre in a western diet.

Health starts at >40grams/day. Increase your daily intake slowly and make sure to drink 8 cups of water a day.

Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.

Fibre Food Chart (1)
Download PDF • 3.42MB

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