Vegan Blueberry Yogurt Muffins recipe

Healthier oils comparison

In my last article, I explained why I always avoid using shortening and vegan butter. This time, I’d like to take a deeper dive into what makes an oil a healthier choice, exploring the reasons behind it and how to choose better oils with confidence.

What defines healthy oil?

A healthy oil is defined by a mix of nutrition, stability, and how it’s used.

Here are the main factors:

1. Fatty Acid Composition (the most important factor)

Not all fats act the same in the body.

Health-supportive fats

• Monounsaturated fats (MUFA)
  → Support heart health, reduce LDL oxidation
  → Found in olive oil, avocado oil
• Omega-3 polyunsaturated fats
  → Anti-inflammatory, support brain & heart health
  → Found in flaxseed, walnut, perilla oil

Less ideal when dominant

• Omega-6 polyunsaturated fats (PUFA)
  → Essential, but excessive amounts may promote inflammation
  → Common in corn, soybean, generic vegetable oils

Least healthy

• Trans fats (industrial hydrogenation)
  → Increase heart disease risk
  → Found in shortening, some margarines

Healthy oils are usually high in MUFA or balanced in omega-3s.

2. Oxidative Stability (how it handles heat & time)

When oils break down, they form harmful compounds.

A healthy oil:

• Resists oxidation
• Produces fewer toxic byproducts when heated

What improves stability?

• Higher monounsaturated fat
• Lower polyunsaturated fat
• Presence of antioxidants (polyphenols, vitamin E)

This is why EVOO, despite a moderate smoke point, performs well in real cooking.

3. Smoke Point (important but often misunderstood)

Smoke point = when oil visibly smokes.

• Smoking oil = nutrients destroyed + toxic compounds form
• But higher smoke point ≠ healthier oil

Example:

• Refined vegetable oil → high smoke point, low nutrition
• EVOO → slightly lower smoke point, but rich in protective antioxidants

A healthy oil should be used within its appropriate heat range.

4. Degree of Processing

Less processing usually means more nutrients.

Healthier:

• Cold-pressed
• Extra virgin
• Unrefined

Less healthy:

• Chemically refined
• Deodorized
• Bleached

Refining improves heat tolerance but strips antioxidants.

5. Presence of Bioactive Compounds

Beyond fat, some oils actively protect health.

Examples:

• Polyphenols (EVOO) → anti-inflammatory, antioxidant
• Lignans (sesame oil)
• Phytosterols → help lower cholesterol absorption

A healthy oil contributes more than calories.

6. How the Oil Is Used (context matters)

An oil is only “healthy” if used correctly.

• Flaxseed oil + frying = ❌
• EVOO + salad = ⭐⭐⭐
• Refined avocado oil + deep frying = ✅ (occasionally)

Misuse turns even good oil into a bad one.

Simple Definition

A healthy oil is one that:

• Is rich in stable, beneficial fats
• Resists oxidation at its intended temperature
• Is minimally processed
• Contains protective compounds
• Is used in the right cooking context

Which oils are best suited for which cooking methods?

Deep Frying (high heat, long exposure)

Best choices:

• Refined avocado oil
• Refined peanut oil
• Refined high-oleic sunflower or safflower oil

Why:

• Very high smoke points (230–270°C / 450–520°F)
• High in monounsaturated fats, which are more heat-stable
• Less oxidation → fewer harmful compounds

Avoid:

• Extra virgin olive oil (nutrients degrade)
• Butter, unrefined oils, flaxseed oil

Health note: Even with good oils, deep frying should be occasional; heat + time still stresses any fat.

Baking (moderate heat, texture matters)

Best choices:

• Extra virgin olive oil (EVOO)
• Avocado oil
• Light olive oil (refined)
• Neutral oils like grapeseed (in moderation)

Why:

• EVOO is rich in polyphenols and antioxidants
• Works beautifully in cakes, muffins, scones, and quick breads
• Adds moisture and tenderness without needing butter

Tip: Use EVOO for flavorful baked goods (chocolate, citrus, spice cakes). Use neutral oils when you don’t want olive flavor.

Cooking & Sautéing (low–medium heat)

Best choices:

• Extra virgin olive oil
• Avocado oil
• Sesame oil (for finishing or gentle heat)

Why:

• EVOO is incredibly heart-healthy and surprisingly stable up to ~190–210°C
• Rich in oleic acid + antioxidants
• Excellent for everyday cooking, vegetables, grains, and sauces

Avoid overheating EVOO until it smokes; gentle to medium heat is the sweet spot.

Dressings & No-Heat Use (where quality shines)

Best choices:

• Extra virgin olive oil ⭐⭐⭐
• Flaxseed oil
• Walnut oil
• Perilla oil

Why:

• These oils are rich in omega-3s and polyphenols
• Extremely sensitive to heat → best used raw
• Deliver maximum flavor and nutrition

Store omega-3–rich oils in the fridge and use quickly.

Quick Rule of Thumb

• High heat = refined, stable oils
• Medium heat = EVOO or avocado oil
• No heat = fresh, unrefined oils

Comparison of cooking fats

Smoke point of cooking oils

Resource – Cleveland Clinic “healthy cooking oils”

Wikipedia – Comparison of cooking fats

Wikipedia – Smoke point of cooking oils

This time, I’d like to introduce a vegan muffin recipe made with extra virgin olive oil, vegan yogurt, and blueberries. The yogurt cream, which is prepared simply by straining excess moisture from the yogurt adds a rich, velvety creaminess to these soft, delicate blueberry muffins, complemented by a lemon-kissed blueberry compote. Packed with protein and antioxidants, they’re perfect for a nourishing breakfast or a satisfying afternoon snack.

Vegan Blueberry Yogurt Muffins

Kitchen Porcupine

Thanks to vegan yogurt and extra virgin olive oil, these muffins are exceptionally tender and satisfying, even without eggs or dairy. The lemon-kissed blueberry compote adds a bright tang, while the vegan yogurt cream contributes a rich, creamy mouthfeel. Lighter and healthier than traditional blueberry cream cheese muffins, they deliver the same indulgent deliciousness without compromise.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 25 minutes mins

Cook Time 35 minutes mins

Course Breakfast, Snack, Vegan

Cuisine Dairy free baking, Egg free baking, Plant-Based, Vegan Baking

Servings 12 muffins

Equipment

• 12 cup 3.5 oz muffin pan (7cm | 2.8" in diameter)
• Baking cups

Ingredients

  

Vegan yogurt cream  

• 220g (1 cup)  Vegan yogurt

Easy blueberry compote 

• 100g (3/4 cup) Blueberries
• 10g ( 2 1/2 tsp)  Sugar
• 10g (2 tsp)  Lemon juice

Muffin batter 

• 360g (1 1/2 cups)  Vegan yogurt
• 120g (1/2 cup + 2 tbsp) Sugar
• 120g (1/2 cup + 1 tbsp) EVOO
• 230g (1 3/4 cups + 2 tbsp) Pastry flour
• 70g (1/2 cup + 1 tbsp) Corn starch
• 8g (2 tsp) Baking powder
• 4g (3/4 tsp)   Baking soda

NOTE: For best results, measure ingredients with a scale using grams. Cup measurements (US customary units) are provided for your convenience but are not always accurate.

Instructions

 

Vegan yogurt cream

• Wrap vegan yogurt with a few sheets of kitchen paper on a sieve.
  
• Place a weighted object such as a cup and leave it in a refrigerator over night until the yogurt becomes about 180g.
  

Easy blueberry Compote

• Combine blueberries, sugar, and lemon juice in a bowl.
  
• Cover the bowl with a plastic wrap and microwave it for 1 minute until the blueberries are soft and the mixture becomes syrupy. Set it aside.
  

Muffin batter

• Preheat the oven to 175°C (350°F).
  
• Line a muffin tin with paper liners.
  
• In a bowl, combine vegan yogurt, sugar, and EVOO.
  
• In a separate bowl, sift together flour, corn starch, baking powder, and baking soda.
  
• Add the dry ingredients to the wet mixture and fold gently with a spatula until well combined. Do not over mix.
  
• Fold in the blueberry compote gently.
  
• Using an ice cream scoop, fill each muffin cup with batter evenly.
  
• Spoon the vegan yogurt cream on top of each muffin.
  
• Bake them for about 35 minutes, or until the toothpick inserted in the center comes out clean.
  
• Let the muffins cool and remove from the pan.
  
• Dust the muffins with powdered sugar.
  

Notes

• You can use any type of plant based yogurt. I used coconut yogurt this time. 
• These muffins can be stored in the refrigerator for up to 3 days.
• To keep them longer, wrap with plastic wrap individually, and freeze them up to a few months.

Keyword Blueberries, Blueberry yogurt muffins, Healthy cake, Muffins, Olive oil, plant based, Vegan, Vegan yogurt