Sunday, October 24, 2021

15 Healthy Snacks You Can Make In A Mug

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These one mug meals are perfect soul-food to rejuvenate your body on these sleepy lazy days. These no-fuss recipes will intoxicate your taste buds and take no time to whip up, ensuring that your R&R time is spent doing as little as possible.

#1  Vanilla Chia Pudding

Ingredients:

2 tbsp chia seeds

1/2 cup coconut milk

1/8 tsp vanilla extract

A pinch of sea salt

1 tbsp honey or sweetener of your choice

Optional extra’s – chopped fruit and/or nuts

What You Need To Do:

In a mug, combine the first four ingredients. Give it a good stir and refrigerate for at least one hour. (After the first thirty minutes, give the mixture a stir so it doesn’t clump together.)

Once you’re ready to eat, stir in the honey/sweetener and top with your favorite fruit or chopped nuts.

#2  The Healthy 1 Minute Blueberry Muffin

 

Ingredients:

1 tbsp coconut flour

1 tbsp almond flour

1 tbsp oat flour (omit for paleo version)*

2 tbsp granulated sweetener of choice (we use coconut sugar, adjust to taste)

1/2 tsp aluminium free baking powder

Pinch cinnamon

1 large egg (can sub for 1 large egg white or 1 flax egg)

1 tbsp mashed banana/pumpkin/mashed starchy vegetable e.g. sweet potato

1 tbsp + dairy free milk of choice**

2-3 tbsp fresh or frozen blueberries

What You Need To Do:

Pour batter into an oven safe mug and bake at 350F (180C) for 12 minutes, or until a toothpick comes out clean.

#3 Heavenly Apple Crisp For One

Ingredients:

For apple filling:

½ apple, peeled, cored, and thinly sliced

For crisp:

2 tbsp rolled oats

2 tbsp flour of your choice (coconut, spelt, gluten-free, rice)

1 tbsp rapadura or coconut sugar

1 tbsp coconut oil

1/8 tsp ground cinnamon

 What You Need To Do:

Preheat your oven to 360F (180C).

In an oven proof mug, add in rolled oats, flour, sugar, coconut oil and ground cinnamon. Mix until combined.

Add in thinly sliced apple and make sure the top is covered by ½ inch (approximately) of oats mixture. Apple slices will reduce by half in size after baking.

Bake in the oven or about 35 minutes, or until the apple is tender.

#4 Burrito Bowl In A Mug

Ingredients:

1⁄4 cup (50g) leftover rice or quinoa

1⁄3 cup water

A pinch of cayenne pepper

Whatever mix-ins you’d like! (Examples: beans, organic chicken, tofu, corn, onion, chopped spinach, peppers, cilantro, cashew cheese, tomatoes, salsa, avocado, lime juice, etc.)

 What You Need To Do:

Preheat oven to 360F.

In a large heat-proof mug, layer the rice and mix-ins however you like, reserving heat-sensitive ingredients such as avocado and cashew cheese to one side.

Pour liquid into mug and bake mixture in oven for 15 to 30 minutes, or until food is warmed through.

Drain away any excess water and place avocado and/or cashew cheese on top prior to serving. Enjoy!

#5  Single Serve Brownie

Ingredients:

3 tbsp cacao powder

1/4 cup unsweetened applesauce

1/4 tsp aluminium free baking powder

Pinch of sea salt

1 tsp alcohol-free vanilla essence

1 tsp to 1 tbsp Maple Syrup, depending on your preferred sweetness

What You Need To Do:

Preheat oven to 350°F (180°C). Mix all ingredients in an oven-proof mug. Cook for 20 to 30 minutes or until the brownie has cooked and the edges are pulling in from the sides.

Serve warm or allow to cool.

#6  Dairy Free Souffle

Ingredients:

1-1/2 cups small broccoli florets

2 slices cooked organic turkey, shredded (omit if wanting a vegetarian option)

4 large eggs, separated

1 tbsp arrowroot starch (can also use potato starch or corn starch)

2 tsp grained Dijon mustard

1 cup non-dairy milk alternative (we recommend unsweetened almond milk)

1/4 tsp salt

1/4 tsp black pepper

3 additional egg whites

1/4 tsp cream of tartar

What You Need To Do:

Preheat oven to 375°F (190°C) and coat 10-ounce (285g) ramekins with a little oil of your preference.

Finely chop broccoli and steam for several minutes. Drain well and set aside in a mixing bowl.

Add the 4 egg yolks and the arrowroot starch to the broccoli and mix well.

Add turkey, mustard, non-dairy milk, salt and pepper and mix well.

In a separate bowl, beat the 7 egg whites until soft peaks form.

Add cream of tartar and continue to beat until stiff peaks form.Using a rubber spatula, spoon half of the egg whites into the broccoli mixture and gently fold in.  Add remaining half and continue to gently fold until just mixed. Do not overmix.

Gently spoon mixture into prepared ramekins.

Bake on a baking sheet until puffed and firm to the touch, and an instant read thermometer reaches 160°F (75°C). (It should take approximately 18-20 minutes.)  Serve immediately.

#7 Coconut Chai Muffin

Ingredients:

1 egg

2 tbsp almond meal

2 tbsp ground flaxmeal

1/2 tsp aluminium free baking powder

Pinch or two of sea salt

1/2-3/4 tsp chai spice blend

1 tbsp shredded coconut

1 tbsp coconut oil

Splash of alcohol free vanilla essence

1 tbsp water

Stevia, to taste

What You Need To Do:

Preheat oven to 350°F (180°C).

In an oven-proof mug, whisk the egg well with a fork. Add remaining ingredients and mix well. If your coconut oil is hard, that’s ok…just mush it with the fork while you’re mixing.

Bake for 10-15 minutes until cooked through. Or, use a waffle iron!

#8  No Bake Cherry Cream Pie

Ingredients:

Crust:

1/4 cup vegan chocolate chips

2 tbsp ground almonds (or coconut flakes for nut-free version)

2 tbsp coconut flakes

1 tsp almond milk or non-dairy milk

Cream:

2-3 tbsp coconut milk yogurt or cashew cream

A generous pinch of cinnamon

1 tsp ground coconut sugar, maple syrup or sweetener of choice

Topping:

Sliced strawberries

Cherries, blackberries or blueberries (however much you desire!)

What You Need To Do:

Melt the chocolate and add in almond milk, mixing well. Then add the ground almonds and coconut flakes and mix to distribute.

Pour the mixture into a mug, shallow bowl or ramekin and spread evenly. Place in the freezer for 15 minutes.

In a separate bowl, mix yogurt, sugar and cinnamon. Slice strawberries and keep ready.

Take original mixture out from freezer and spread the spiced yogurt on top.

Top with sliced berries.

Freeze for half an hour just to firm up the yogurt. Serve.

#9  Almond Jelly Cup

Ingredients:

1 cup almond milk

2 tsp powdered gelatine or agar-agar

¼ tsp vanilla powder

½ tsp powdered stevia

What You Need To Do:

Pour half the almond milk and all gelatine in a small saucepan over low heat. Whisk briskly until the gelatine is dissolved. Remove from heat and add the remaining almond milk, vanilla and stevia and whisk to combine.

Pour into one or two mugs (or jelly moulds) and refrigerate until set.

#10  Creamy Hot Chocolate

Ingredients:

2 tbsp Chocolate

1 cup coconut milk

What You Need To Do:

Simmer ingredients in a small pan over low heat until warmed.

Transfer to your favourite mug and allow to cool down to drinking temperature.

#11  Layered Leftover Millet Porridge

 

Ingredients:

1 – ¼ cup pre-cooked millet (cooked in water)

½ cup unsweetened almond milk

¼ tsp cinnamon

1 tsp organic vanilla essence

⅓ cup frozen organic blueberries

⅓ cup frozen organic cherries

What You Will Need To Do:

Add millet and milk together in a pot over medium heat and bring to a simmer for 3 – 5 minutes.

Once it starts to thicken, add in frozen fruit and stir.

When the fruit is cooked and the desired consistency is met, take the pot off the heat.

If the mood strikes you, layer in some of your favorite superfoods and enjoy!

 

#12  Vegan Layered Fruit & Yoghurt Mug

Ingredients:

[Serves 4]

Two 6 – 8 oz (170g – 230g) containers of vanilla, lemon or berry coconut yoghurt

Two cups seasonal Winter fruits, stewed with ¼ teaspoon of allspice, cinnamon, nutmeg or clove

3 oz (85g) dark dairy free chocolate, grated

1 tbsp toasted sliced almonds

1 tbsp granola of your choice

What You Need To Do:

Distribute yoghurt and stewed fruits in layers between 4 mugs.

Refrigerate until ready to serve.

Before serving, sprinkle with one-quarter of the chocolate, almonds and granola.

#13 Strawberry Bran Breakfast Mug

Ingredients:

1/4 cup oat bran

2 tbsp oat flour

2 tbsp buckwheat groats

1 tbsp ground flaxseed

1/2 tsp aluminium free baking powder

pinch sea salt

1/4 tsp cinnamon

1/2 tsp vanilla

2 tbsp unsweetened applesauce

1/4 cup almond milk

1/2 cup fresh strawberries, diced

 What You Need To Do:

Preheat oven to 350°F (180°C).

Mix together the oat bran, oat flour, buckwheat groats, flaxseed, baking powder, salt, and cinnamon in a large oven-proof mug.

Stir in the vanilla, applesauce, and almond milk until all the dry ingredients are incorporated. Gently fold in the diced strawberries.

Cook for approximately 15 minutes, or until the top is set.

#14 Spiced Bread Pudding In A Mug

Ingredients:

1 egg, beaten

1/2 cup almond milk

1 tsp coconut sugar (optional)

1 slice of gluten free or sourdough fruit bread

1 pinch ground cinnamon

A smattering of optional faves (raisins, currants chopped apple, sulphite-free dried apricot, whatever you would like in it)

 What You Need To Do:

Preheat oven to 350°F (180°C).

Break the egg into a large oven proof mug, and beat the egg with a fork. Add the milk and sugar to stir (plus optional ingredients if desired).

Tear up one piece of bread into the mug. Using a fork, press the bread pieces into the egg/milk mixture to moisten the bread. (If there are optional ingredients, bring those ingredients up in with the bread so they are all mixed)

Cook for approximately 13 minutes or until the bread pudding is raising up a little and the egg looks set.

For a softer, sweeter pudding, serve with a little extra warmed almond milk and maple syrup.

#15 Spiced Lentils Mix

Ingredients:

¾ cup rinsed drained canned lentils

½ can (10 oz/285g) diced tomatoes

Chopped fresh green chilli (optional amount to your preferred taste)

½ tsp ground cumin

¼ tsp ground ginger

⅛ tsp hot pepper sauce

1.5 tbsp water

1 tbsp unsweetened natural yogurt (or non-dairy yogurt if vegan)

1 tbsp chopped roasted almonds

2 tsp chopped fresh mint

What You Will Need To Do:

Preheat oven to 320°F (160°C).

In a large (16 oz/475ml) mug, combine lentils, tomatoes, chilli, cumin, ginger and hot pepper sauce.

Add water to mixture and cover mug with a little aluminium foil and place into oven (this helps to heat the ingredients more thoroughly, without drying them out).

Cook for approximately 10 minutes or until hot.

Top with yogurt and sprinkle with almonds and mint before serving.

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