If you’re baking a sweet treat, consider making avocado berry muffins — a healthy, delicious alternative to many traditional baked goods like cupcakes and cookies. Muffins often get a bad rap from nutritionists, with good reason. Mega-size coffee shop muffins are often packed with added sugar, saturated fat and empty calories. However, each “avo berry” muffin has just 166 calories and is brimming with nutrients.

Blueberries — the recipe’s main ingredient — is often called a “superfood” because it’s rich in vitamins and flavonoids, which have antioxidant powers. If fresh blueberries aren’t in season or are too expensive, consider buying frozen blueberries and letting them thaw before preparing the muffins. And avocados are nutrient-dense with high amounts of fiber, potassium, magnesium, folate and vitamins C and K. They’re also high in monounsaturated “good” fat. Be sure to scroll below the recipe for an additional cooking tip.

This recipe is provided by the American Heart Association.

Avocado Blueberry Muffin Recipe

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Ingredients

• Cooking spray (optional)
• 1 medium avocado, halved, pitted and mashed with a fork
• 1/2 cup sugar
• 1/2 cup fat-free milk or milk alternative
• 2 large eggs
• 1 teaspoon vanilla extract
• 2 cups all-purpose flour
• 2 teaspoons baking powder
• 1 teaspoon ground ginger
• 1/16 teaspoon salt (a pinch)
• 2 cups blueberries

Directions

1. Preheat the oven to 375°F.
2. Lightly spray a standard 12-cup muffin pan with cooking spray or line it with paper baking cups.
3. In a large bowl, stir together the avocado, sugar, milk, eggs and vanilla.
4. In a medium bowl, stir together the flour, baking powder, ginger and salt.
5. In two to three batches, stir the flour mixture into the avocado mixture until just combined but no flour is visible; don’t overmix. Gently fold in the blueberries. Spoon the batter into the muffin cups.
6. Bake for 25 to 30 minutes, or until a wooden toothpick inserted in the center comes out clean and the muffins are golden brown, turning the pan once after 15 minutes of baking time.
7. Transfer the pan to a cooling rack. Let stand for 5 minutes.

Serves 12 | 1 muffin per serving.

Cook’s Tip:

• Store the muffins in an airtight container for up to five days.

Nutrition Analysis (per serving):* Calories 166, Total Fat 3.5 g (Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 2.0 g), Cholesterol 31 mg, Sodium 97 mg, Carbohydrates 30 g, Dietary Fiber 2 g, Sugars 12 g, Protein 4 g.

Dietary Exchanges: 1/2 fat, 1/2 fruit, 1 1/2 starch

*When more than one ingredient option is listed, the first one is analyzed. Optional ingredients are not included.

Johns Hopkins Medicine is a proud local sponsor of the American Heart Association, Greater Maryland Region.