Posted by Jill Whalen | Posted in Food, Healthy Eating, Nutrition, Recipes | Posted on 05-30-2014
Tags: mug muffins
I am definitely enamored with the deliciousness and healthiness of paleo muffins than can be made in just a few minutes in the microwave. Ever since I learned about them, I’ve had them for breakfast almost every day! (I even made a savory one which I provided the recipe for here.) They’ve replaced my previous go-to breakfasts of oatmeal with fruit in it or sesame Ezekiel toast with avocado on it, as I have cut way down on grains.
These muffins are not only quick to make, but it’s hard to believe how amazingly healthy they are. With coconut oil and flax seeds, fruit, etc., every single ingredient is good for you! I really enjoy the blueberry ones because they seem like you’re eating an actual blueberry muffin, just without all the processed sugar and other crap usually in them. But these muffins are great with any fruit. I’ve used oranges, bananas, strawberries, mixed berries so far. Plus you can also put nuts in them if you like. Pecans are my favorite! Here’s the recipe for my perfect, paleo, healthy blueberry muffin in a mug:
- 1 TBS coconut oil (melted)
- 1 egg
- 1 TBS Ground Flax Seeds
- 1 TBS Almond Meal (also good with cashew meal or hazelnut meal)
- 1 TSP Baking Powder
- 1 TSP Cinnamon
- 1/4 TSP Ground Ginger
- 1/8 TSP Nutmeg
- 1/4 teaspoon vanilla
- Dash of salt
- Generous handful of fresh (or frozen) blueberries
How to Make: You can use any coffee mug, but I happen to have some Campbell’s Soup mugs, which I find makes a great size/shape muffin.
- Melt the coconut oil in your mug in the microwave (about 20-40 seconds depending on your room temp. and microwave wattage).
- Stir in the egg well with a fork.
- Add all the rest of the ingredients except for the blueberries and stir well.
- Add blueberries and stir them in a bit.
- Microwave on high about 2 minutes (more if using frozen blueberries).
- After about 30 seconds to 1 min. tip the muffin out onto a parchment paper lined toaster oven tray. Toast for one typical toast setting in toaster oven (less than 3-4 mins.) While you don’t have to toast them and they’ll still taste good, they do come out a bit moist. Toasting them provides a nice crispness to the outside of them.
Eat right away nice and hot, or if you prefer to make them in advance, someone in my pottery class mentioned that she makes them the night before, wraps them up and enjoys the next day. By the way, these will most definitely keep you full until lunch. Maybe longer! I’ve also made these using orange segments instead of blueberries. Here’s a picture of one of those, sliced in thirds:
Enjoy! – Jill P.S. If you like these, you might like my super healthy corn muffin recipe as well! They’re not paleo, but they are gluten free, dairy free, wheat free and sugar free!
P.P.S. I just tried making the blueberry muffin using cornflour instead of of the nut flour and it worked and tasted great! So if you’re allergic to nuts and don’t mind some grain (corn) then it’s a nice substitute. It may have been my imagination, but the muffin seemed to taste sweeter for some reason! (On second thought, corn is all sugar, so the sweetness makes sense…duh!)