Keywords: cardiovascular disease, diabetes, anti-inflammatory, healthy, dairy-free, high fiber, vegan, vegetarian, dessert, sweet
Serves: 1
Prep Time: 6 minutes
Total Time: 8 minutes
Equipment: microwave, small bowl, measuring cups and spoons
Ingredients:
- ¼ cup superfine almond flour or powdered almond butter
- ¼ teaspoon baking powder
- ¼ teaspoon vanilla extract
- ¼ cup unsweetened milk of choice (low-fat milk, oat milk, almond milk, soy milk, etc.)
- 1 teaspoon maple syrup or honey
- ½ teaspoon cinnamon (optional)
- ¼ teaspoon vanilla extract (optional)
- 2 tablespoons frozen blueberries
- Toppings: almond butter, more berries, dark chocolate chips, chopped walnuts, sliced almonds
Directions:
- Mix all ingredients except the toppings in a microwaveable bowl.
- Microwave on medium for 60 seconds, then again in 30-second increments until the batter has risen and is cooked through.
- Let stand for 1 minute, then add any toppings if desired and enjoy!
Variations:
- Add spices like cinnamon, cardamom, or ginger to the batter.
- Add different mix-ins like dark chocolate, walnuts, chopped almonds, or other berries. Stick to 1-2 tablespoons total so the mug cake still rises.
Notes:
- Serve immediately.
Nutrition Notes:
- These simple mug cakes are low in sugar and rich in protein, fiber, and calcium.
- Blueberries are full of Vitamin C, Vitamin K, manganese, and antioxidants such as anthocyanins that promote cardiovascular health.
Savings Tip:
- Swap the almond flour for powdered peanut butter or regular whole wheat flour for a cheaper alternative. Frozen blueberries are just as nutritious as fresh and are often less expensive.
Nutrition Facts:
| Serving Size | 1 |
| Energy (kcal) | 141 |
| Fat (g) | 3 |
| Saturated (g) | 0 |
| Cholesterol (mg) | 0 |
| Sodium (mg) | 144 |
| Carbs (g) | 17 |
| Sugars (g) | 9 |
| Added Sugars (g) | 4 |
| Fiber (g) | 5 |
| Protein (g) | 14 |
| Vitamin D (IU) | 30 |
| Calcium (mg) | 272 |
| Iron (mg) | 3 |
| Potassium (mg) | 445 |