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Healthy Food Guide (Australia) - - FRONT PAGE -

Berry break­fast muf­fin in a mug

Serves 1 Cost per serve $3.25 Time to make 15 min

di­a­betes friendly

3 ta­ble­spoons whole­meal flour 1 ta­ble­spoon chopped wal­nuts 1 ta­ble­spoon poppy seeds ½ tea­spoon bak­ing pow­der 1 large egg 1 ripe ba­nana, mashed 1 tea­spoon honey ½ cup mixed berries (thawed, if frozen) 2 ta­ble­spoons re­duced-fat plain yo­ghurt

1 Com­bine flour, nuts, seeds and the bak­ing pow­der in a medium bowl. Add egg and beat the flour mix­ture with a fork. Stir in ba­nana and honey.

2 Pour into a mi­crowave-safe large mug. Add mixed berries on top of mix­ture. Mi­crowave for 30 sec­onds on high. If the cen­tre of the muf­fin looks wet, mi­crowave an­other 30 sec­onds.

3 Set aside the break­fast muf­fin for 5 min­utes to al­low it to cool. Serve with plain yo­ghurt.

Cook’s tips

• Start mi­crowav­ing as soon as you add the berries, to pre­vent them from sink­ing to the bot­tom.

• You can re­place the ta­ble­spoon of poppy seeds with flax, chia or sun­flower seeds.

• You can use any type of nuts in place of wal­nuts.

• The yo­ghurt will help to cool down the muf­fin, but be aware that it will still be ex­tremely hot com­ing out of the mi­crowave.

• A large mug with straight sides will give the best re­sults.

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