Recipe:
There is nothing quite like freshly baked muffins, but what do you do when you are craving a muffin and don’t want to spend time baking a whole batch? This mug “muffin” comes together in just five minutes and is cooked in the microwave! It is fluffy, moist, and full of juicy blueberries and crunchy walnuts. The cake uses almond flour to provide moisture as well as a healthy dose of vitamin E, which is crucial for healthy hair, clear eyes, and glowing skin.
Blueberries are rich in anti-aging antioxidants including anthocyanins, which help protect collagen and therefore may help protect against wrinkles. Walnuts contain the amino acid arginine, which increases circulation, giving skin a healthy glow, as well as skin-friendly omega-3 fatty acids.
Ingredients:
2 tablespoons white whole wheat flour
1 tablespoon almond flour
1⁄4 teaspoon baking powder
1⁄4 teaspoon ground cinnamon
Pinch of salt
1 tablespoon unsweetened almond milk
1 tablespoon maple syrup
1 tablespoon unsweetened applesauce
1⁄4 teaspoon vanilla extract
2 tablespoons fresh or frozen blueberries
1⁄2 tablespoon toasted walnuts, chopped
Optional: Greek yogurt and additional blueberries and walnuts for topping
Instructions:
In a small bowl, mix together whole wheat flour, almond flour, baking powder, cinnamon, and salt. Add in milk, maple syrup, applesauce, and vanilla and stir until just combined. Fold in blueberries and walnuts (try not to overmix so batter stays fluffy).
Lightly grease a coffee mug and pour in batter. Microwave on high for 45 seconds to 1 minute, until cake is light and springy and cooked through (make sure not to overcook). Add a scoop of Greek yogurt and additional blueberries and walnuts for a topping if you wish.
Yields: 1 serving
Per serving: 192 calories, 4.4 g protein, 32 g carbohydrates, 3.5 g fiber, 15.9 g sugars, 6.5 g fat, 0.5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 172 mg sodium, 230 mg calcium, 0.4 g omega-3 fats, 35 IU vitamin A, 2 mg vitamin C, 2.4 mg vitamin E, 1.1 mg iron, 0.5 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.