Updated: Aug 29
Breakfast can be an especially hard meal to fit into your day. Gathering what you need for the day, getting kids ready for school or driving them in along with getting yourself ready for work can add to the stress of trying to make a decent meal. That’s why I love the idea of having an easy fix by using the microwave and some whole, healthy ingredients. In a matter of 3-5 minutes from start to finish, you can have a healthy boost to the morning and give you the energy you need to make it through until the lunch meal. I promise that once you teach your kids to do this, they will come up with all kinds of different creations for flavor. The store-bought varieties can sometimes have a large calorie and sugar content and are why I much prefer this homemade variety of muffin.
This recipe has one tablespoon of maple syrup, which is the equivalent of roughly 12 grams of sugar so you can cut the amount if you prefer. However, this is still significantly less than what you would get at a bakery. Also, remember, it's not the use of sugar that is bad for your health, it's the abuse of sugar that's bad for your health. A little moderation is ok!
Now, let's talk blueberries. I prefer to use wild blueberries because of their higher antioxidant amount, and I also like the flavor. Blueberries are part of the Mediterranean diet plan, and the MIND diet plan, which is a style of eating that promotes brain health and cognitive function as one age. Although the research, is emerging on this subject, it doesn’t hurt to include more produce in your diet. , I detail the issue a bit more in this post I wrote for BrainHackers.
BLUEBERRY FLAX MUG MUFFIN
1/2 tablespoon baking powder
1/4 cup flaxseed meal (ground)
1 egg white
2 tablespoons frozen wild blueberries
1 tablespoon maple syrup
1/2 teaspoon ground nutmeg
1/2 teaspoon orange peel (zest)
Mix dry ingredients in a medium bowl, add egg white, maple syrup, and orange zest
Spray large coffee mug with nonstick cooking spray, pour the mixture into the cup
Microwave for 90 seconds