Microwave Muffin In A Mug

Preparation Time: 10 Minutes

Cooking Time: 60 To 70 Seconds

Use this muffin recipe when you’re pressed for time. Although you could make the muffins from start to finish quickly right when you need them, here’s the most efficient way: Whisk together the dry ingredients the night before and put them in a covered bowl on the countertop. In a separate bowl, whisk together the egg, molasses, and oil until smooth and then refrigerate, tightly covered. Next morning, grease the mugs, then whisk together the dry and wet ingredients, and divide the batter evenly among the mugs. Cook in the microwave, and in a minute you will have fresh, hot, über-healthy muffins. Eat them immediately right out of the mug! Easy!

• 1 cup ground flax meal
• 2 tablespoons chopped walnuts
• 1 teaspoon baking powder
• 1/2 teaspoon apple pie spice or pumpkin pie spice
• 1/4 teaspoon salt
• 1 large egg
• 1/4 cup molasses (not blackstrap)
• 2 tablespoons canola oil

1. Grease 4 shallow, microwave-safe coffee mugs (the size of the mugs will determine how high the muffins will rise and how quickly they will cook). In a small bowl, whisk together the flax meal, walnuts, baking powder, apple pie spice, and salt until well blended. Add the egg, molasses, and oil, and whisk until thoroughly blended. The batter will be droopy-soft. Divide the batter among the mugs. Place the mugs on saucers or plates to catch any drips.

2. Microwave on High power for 60 to 70 seconds. The muffins will rise up and possibly fall over the side of the mug (depending on the mug size). The muffins are done when they are no longer shiny; cooking time may vary depending on the wattage of your microwave oven. (They won’t brown like muffins baked in a regular oven.) Remove from the microwave and cool slightly before eating right out of the mug. Or run a sharp knife around the edge to loosen and remove the muffin from the mug. Serve immediately.

Storage: These muffins are best eaten immediately after cooking.

Per Serving: 345 calories; 10g protein; 23g total fat; 11g fiber; 28g carbohydrates; 47mg cholesterol; 290mg sodium

Healthy Options For Mug Muffins: These muffins are very versatile. Instead of flax meal, use gluten-free oat flour. Rather than molasses, use maple syrup. Replace the apple pie spice with ground cinnamon. Use melted coconut oil rather than canola oil. The possibilities are endless, and finished taste and texture will vary depending on your modifications, but this allows you to tailor this muffin recipe to suit your needs.

Excerpted from GLUTEN-FREE 101 © 2013 by Carol Fenster. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved