I'm usually quite supportive of Shog and don't try to steer him away from his goals, but I can't have the man falling over for lack of eating coupled with excessive exercise and sun exposure, so I thought a homemade market muffin was the way to go. Now, a typical market muffin can have anywhere from 800-1200 calories (and is baked with who knows what craptastic ingredients), which is alarming. Under the cut tag, please find my healthier recipe for Homemade Blueberry Market Muffins.
Homemade Blueberry Market Muffins
1 Tbsp confectioner's flour + 2 cups fresh blueberries
1 cup whole milk + juice of one lemon (about three tablespoons)
1 3/4 cups unbleached all-purpose flour
1/4 cup garbanzo bean flour
3/4 cup turbinado sugar
1 tablespoon baking powder
1 tablespoon chia seeds
1/2 teaspoon kosher salt
1 teaspoon Ceylon cinnamon
1/2 teaspoon ginger
1/4 teaspoon nutmeg
zest of one lemon (about one teaspoon)
1/4 cup melted butter, cooled
2 large eggs
1 1/2 teaspoons vanilla extract
Preheat the oven to (and this is not a typo) 500°F. Toss the confectioner's sugar with the blueberries.
Stir together the milk and lemon juice. Whisk together the dry ingredients + the lemon zest. Grease a six-well, Texas-style muffin pan. Whisk together the wet ingredients, including the lemon-milk mixture. Gently toss the sugared blueberries into the dry ingredient mixture. Add the wet ingredients to the dry ingredients and gently fold the mixtures together until just blended. Immediately pour batter into the muffin pan and place in oven. IMMEDIATELY after that, turn down oven temperature to 425°F. and bake for 20 minutes. Remove pan to wire rack for 2 minutes. Remove muffins from pan. Allow muffins to cool for 5-10 minutes on rack. Serve warm with soft butter.
My market muffins have approximately 375 calories and six servings of carbohydrate a piece. With a tablespoon of butter, that brings the meal to 475 calories. Remember: a market muffin is a meal muffin. Just eat one (unless you're Shog).
Full, approximate nutritional information per muffin: 375 calories, 12 g fat (6.5 g sat), 117 mg cholesterol, 309 mg sodium, 421 mg potassium, 60 g carbohydrate, 3 g fiber, and 9 g protein.