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The Benefits of Whole Wheat
- It has a natural ability to control weight, but this ability is more pronounced among women. Women who consumed whole grain products over long periods showed considerably more weight loss than others.
- It contains vitamin B which helps provide the body with energy, according to a report by the Brain, Performance, and Nutrition Research Centre in North Umbria University, UK. [Source]Moreover, the whole grain contains complex carbohydrates, which keeps you feeling full longer and gives you energy over a longer period.
- Wheat is rich in magnesium that acts as a co-factor for more than 300 enzymes. These enzymes are involved in the body’s functional use of insulin and glucose secretion.
- The betaine content of wheat prevents chronic inflammation, a key constituent in rheumatic pains and diseases.osteoporosis, heart diseases, cognitive decline, and type-2 diabetes. Its anti- property reduces the risk of other ailments like
- Selenium, vitamin E, and zinc in wheat help nourish the skin, fight acne, and prevent sun damage. Also, the high fiber content keeps the digestive system at its optimal best, which helps remove toxins regularly. This, in turn, helps keep the skin smooth and youthful.
- Zinc in wheat helps promote healthy hair and protects the hair from damages caused by environmental factors.
- Vitamin E, niacin, and zinc in whole wheat lower the risk of macular and cataract degeneration. Lutein in the unrefined grain helps improve eye health.
- Iron, folate, vitamins B and E, in wheat support serotonin production and increase energy levels. This helps prevent mental health issues, alleviate depression, enhance mood, and increase overall wellness.
- Whole wheat is rich in insoluble fiber, it assures a smooth intestinal transit time and lowers the secretion of bile acids. Excessive bile acids are a cause of gallstone formation. Diverticulitis often occurs due to inflammation and lower intestinal aches. This can also lead to chronic and unnecessary straining, which can cause a sac or a pouch in the wall of the colon.
Such cases can be easily dealt with naturally by keeping up with a fiber-rich diet and including whole grains on a regular basis.
Why did I make whole wheat blueberry muffins?
100% whole wheat flour was on sale the other week, as well as, buy one get one on the blueberries. This was a great change from our standard quiches and more that I make.
100% Whole Wheat Blueberry Muffins
- 2 1/2 c 100% Whole Wheat Flour
- 1 c Brown sugar
- 3/4 tsp Salt Optional
- 1/2 tsp Baking soda
- 1/2 tsp Ground cinnamon Optional
- 1 c Blueberries Fresh or Frozen
- 1 tsp Vanilla extract
- 1/3 c Vegetable oil
- 1 1/2 c Heavy Cream
- Coarse white sparkling sugar for topping, optional
- Preheat the oven to 400°F. Lightly grease the cups of a standard muffin pan or line with paper baking cups, and grease the paper cups.
- Whisk together all the dry ingredients.
- Then add in the vanilla extract, vegetable oil, and heavy cream. Then stir to combine.
- Add in Blueberry's and fold into the batter.
- Spoon the batter into the prepared muffin cups, filling them full. A slightly heaped spoonful of the batter is the right amount.
- Sprinkle the tops of the muffins with coarse sparkling sugar or cinnamon sugar, if desired.
- Bake the muffins for 18 to 20 minutes, until a toothpick inserted into the middle of one of the center muffins comes out clean.
- Remove the muffins from the oven, and after 5 minutes (or when they're cool enough to handle) transfer them to a rack to cool.
- Serve warm, or at room temperature. Store leftovers loosely wrapped at room temperature for several days; freeze for longer storage.
Alternative options for ingredients:
- Instead of 100% whole wheat flour you could use almond flour. This would take away the benefit of whole wheat but allow it to be Keto-friendly.
- Instead of heavy cream, you can use the same amount of buttermilk or standard yogurt. If you use yogurt the batter will look thicker, do not add extra in the attempt to thin it out.
- Instead of brown sugar, you can replace it with stevia.
- Instead of vegetable oil, you can use coconut oil. It will add a bit of different flavor due to the coconut.
I hope you enjoy these amazing 100% whole wheat blueberry muffins. My kids can’t stop asking for another batch after we already made three.