Makes 12 large muffins

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Hands on: 10 minutes

Total time: 30 minutes

The whole-wheat flour and limited amount of fat and sugar in these muffins give them a hearty texture, closer to quick bread than to cake. If fresh blueberries are not in season and you'd rather not use canned, frozen blueberries will also work well. Liz Weiss and Janice Newell Bissex, authors of "The Moms' Guide to Meal Makeovers" (Broadway, $15.95), created these muffins as an easy, nutritious alternative for a mom who took her three young sons to Dunkin' Donuts almost daily for blueberry muffins but worried about their fat content. Turns out she was right: A Dunkin' Donuts blueberry muffin has 490 calories and 18 grams of fat, including bad-for-you trans-fat.

Topping:

1 tablespoon granulated sugar

1 tablespoon wheat germ

1/4 teaspoon cinnamon

Batter:

1 cup all-purpose flour

1 cup whole-wheat flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

2 large eggs, beaten

1 (6- to 8-ounce) container low-fat blueberry yogurt

1/2 cup granulated sugar

1/4 cup canola oil

1 teaspoon vanilla

1 (14-ounce can) wild blueberries, packed in water, drained, or 1 1/2 cups fresh blueberries

Preheat oven to 350 degrees. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside. Prepare the topping by combining sugar, wheat germ and cinnamon in a small bowl. Set aside.

To make the batter, whisk together the all-purpose flour, whole-wheat flour, baking powder, baking soda and salt in a large bowl. In a separate bowl, combine the eggs, yogurt, sugar, canola oil and vanilla and stir until well-blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Gently stir in the blueberries. Spoon the batter into the prepared muffin cups. Sprinkle evenly with the topping. Bake about 20 minutes or until the muffins are golden and a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 5 minutes. Remove the muffins and cool an additional 5 minutes before serving.

Per muffin: 188 calories (percent of calories from fat, 28), 4 grams protein, 30 grams carbohydrates, 2 grams fiber, 6 grams fat (1 gram saturated), 37 milligrams cholesterol, 157 milligrams sodium.

— Adapted from

www.mealmakeovermoms.com