Wednesday, June 29, 2016

Mug Muffins! Fast, filling, low-glycemic, GF, and a whole healthy meal!

Muffins don't have a great reputation among those who would be healthy. They're usually full of both fat and sugar. They surely don't make a real meal.

This recipe provides all the nutrition of a meal. The main ingredient Shaklee Life Energizing Shake, makes it a complete meal. Here we use milk and/or egg, and fruit - just like a smoothie.

Here's Mug Muffin recipe! It's high in protein, low in sugar (none added), filling, fast, and delicious. And flexible when it comes to ingredients. It's a satisfying meal ready in less than 10 minutes.

I've included the basic Fruity Mug Muffin, and the Cocoa or Cocoa-PB Mug Muffin variation.

Fruity Mug Muffin

You'll need:
a small banana, or half a large one, speckled if possible
an egg
a few tablespoons of unsweetened applesauce, or milk or cream
2 scoops Shaklee Life Energizing Shake, vanilla (or strawberry might work)
a handful of frozen or fresh blueberries, or other berries (optional)

In a large mug, smoosh the banana until it's mostly smooth, beat in the egg, and stir in the applesauce (about 2 T - you want a damp mix, not soupy but not stiff).

Gently stir in the scoops of Energizing Shake one at a time, until it's smooth.

Add a handful of frozen or fresh berries and stir in lightly.

Put the mug in the microwave. In mine it takes 4-5 minutes to cook when I'm using frozen berries, 3-4 minutes otherwise. It may rise over the top of the mug but that's ok. It's done when the top loses its shine and looks cooked.

Take it out, let it cool a few moments or until it's room temperature, and eat it. You can dump it out, but I eat it out of the mug with a fork (so I don't compress it by digging at it with a spoon).

Variation: Cocoa (PB) Mug Muffin

You'll need
a small banana, as above
an egg
1 T smooth or chunky PB, optional
a few tablespoons of milk (or cream)
2 scoops Shaklee Life Energizing Shake, chocolate or Cafe Latte
1 T plain unsweetened cocoa (not chocolate drink mix)

Use the same method, stirring in the peanut butter before adding the egg. Then add the milk and follow the rest of the directions. Omit the berries. You could add some chocolate chips at the end for a triple-chocolate treat.

Put the mug in the microwave as before, but check after 3 minutes to see if the top looks cooked. Let it cool....

The cocoa makes this recipe almost brownie-like.

Today I made my lunch mug muffin with ripe raspberries in place of the applesauce. We have a lot in the garden just now. It's not quite as sweet as when I use applesauce, but it was full of flavor. Notice the pink color in the mug!