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EATING well

Microwave mug muffin a warm, wonderful treat

Save time by making the Coconut-Cinnamon Roll Microwave Mug Muffin batter the night before.

Associated Press

Save time by making the Coconut-Cinnamon Roll Microwave Mug Muffin batter the night before.

My kids love to eat anything from a cup (ever since my mother-in-law gifted our entire family photo mugs), so I decided to give the microwave mug muffin a go. Turns out, mug muffins are a perfect treat for our family's "fun Friday" breakfast. Try my coconut-cinnamon roll muffin this week. And by the way, if you mix 1/4 cup of unsweetened dark cocoa powder into the batter and leave out the cinnamon, the results will be dessert-worthy.

I make the batter in a small bowl, then pour it into a mug coated with cooking spray.

My recipe is for two muffins, but it will scale up no problem. And here's a bonus: You can save time by making the batter in advance and leaving it overnight in the refrigerator. Just add a couple of tablespoons of extra milk and about 15 seconds extra cooking time.

I use a mix of almond flour or coconut flour to add filling fiber, protein and satisfying fat, plus just a little regular flour for a fluffy texture. Coconut flour absorbs a lot of liquid, so you may have to add extra liquid depending on how much coconut flour you use. Somehow eating a muffin with a spoon makes the recipe more forgiving, so feel free to branch out and make this your own.

COCONUT-CINNAMON ROLL

MICROWAVE MUG MUFFIN

2 tablespoons almond flour (meal)

1 tablespoon coconut flour

2 tablespoons quinoa flour (or other gluten-free substitute or all-purpose flour)

2 tablespoons packed dark brown sugar, plus 1 teaspoon

¾ teaspoon baking powder

Pinch kosher salt

1 egg

1 tablespoon coconut oil, melted (or neutral oil)

¼ cup plain low-fat Greek yogurt

¼ cup milk

½ teaspoon vanilla extract

2 teaspoons low-fat cream cheese

Cinnamon, to garnish

In a medium bowl, whisk together the almond flour, coconut flour, quinoa flour, 2 tablespoons of brown sugar, baking powder and salt. Add the egg, oil, yogurt, milk and vanilla, then whisk until well mixed.

Coat two 8-ounce mugs with cooking spray. Spoon a heaping tablespoon of batter into each mug. Top each with 1 teaspoon of the cream cheese and a sprinkle of cinnamon. Divide the remaining batter among the 2 mugs. Sprinkle with cinnamon and the remaining teaspoon of brown sugar. One at a time, microwave on high for about 1 minute 15 seconds, or until the muffin is dry on top. (Timing will vary by microwave.) Let cool a few minutes before eating.

Makes 2 servings.

Nutrition information per serving: 290 calories (150 calories from fat, 52 percent of total calories), 17g fat (9g saturated, 0g trans fats), 120mg cholesterol, 410mg sodium, 27g carbohydrates, 2g fiber, 19g sugar, 9g protein.

Microwave mug muffin a warm, wonderful treat 05/12/16 [Last modified: Thursday, May 12, 2016 6:19pm]
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