It’s about time for a recipe around here. And there’s nothing like a contest with a $2000 prize to motivate a little cooking :). We sure could use the money on our kitchen project, but the lack of a kitchen makes testing recipes more of a challenge. Ah, who doesn’t like a challenge?
I was hungry for a healthy snack this week while working on the menus. As part of my job, I look at hundreds of pictures of food. And it makes me hungry. Even if I’m stuffed, 5 minutes of looking at gorgeous yummy pictures will convince me that I’m starving.
This little muffin filled me up and let me focus on working and had a nice healthy nutritional profile as a bonus.
With blueberries as the main ingredient, it’s full of antioxidants. It’s also dairy free, gluten free, sugar free and low carb. Has a good amount of protein. And is ready in just 2 minutes. Are you in love yet?
Ingredients
- 1 Tbs Coconut Flour
- 2 Tbs Almond Flour
- 1 Tbs Coconut flakes (opt.)
- Dash of pure stevia extract (like nunaturals) or 2 packets of truvia
- 1 tsp vanilla extract
- 1/8 tsp baking powder
- 1 egg
- 1 tsp coconut oil (up to 1 Tbs)
- 2-3 Tbs milk or water
- 1/4 cup fresh or frozen blueberries
Instructions
- Combine everything in a large greased coffee mug, stirring in the blueberries last.
- Microwave on high for 2 minutes, or just until the center is set. Do not over cook.
- Serve with a dollop of coconut whipped cream or cream cheese frosting.
P.S. Today is the last day to use your 50% off coupon for Freezer Week and Mix Week
Yum!
Darn it! Now I’m hungry!! Can I use regular flour? Maysville seems to be all out of everything else 😉
Yes, regular flour will work! It just won’t be low carb any more :).
Angela, I love you! Thank you 🙂
A teeny dash of nutmeg/cinnamon might make it even better! Not sure which is smaller a dash or a pinch… I LOVE these blogs and look forward to them even more than the menus now…..
I appreciate your entrepreneurial spirit so I ordered your freezer, mix meals..plus I wanted them. I was wondering if you would let us know how much you were able to add to your “23 piers” fund through that special offering. I understand if it’s too personal. Thanks 🙂
Hi Becky, 165 lovely readers purchased the one time menus. I netted $750.75 after fees. Now I’m brainstorming other ways I can bless others and bless my family at the same time.
About how much is in a pkg of Truvia, would that be 1/3-1/2 tsp?
Andrea, One packet is supposed to equal 2 tsp of sugar. I’ve never measured the exact amount though.
Tried it with 1/2 tsp. of Truvia and fried it like a pancake. ( our microwave broke a couple years ago). I just started Trim Healthy Mama, and made this as an “S” with a cup of coffee. So glad to see a recipe again and one I can enjoy 🙂 Thank you so much.
This was delicious! Is there any way you can mass bake these? Like make a dozen or so in the oven? Would I have to tweak the recipe
somehow?
Rosalind, I’m glad you like it. I think it would work to increase the recipe size. I’d start with 6 muffins and if it goes well, increase it further. (Just to be safe and not waste ingredients.) I think they would be even better baked in the oven.
Cam I grind Almonds to make the almond flour?
Val, just grinding almonds will give you almond butter. If you look at my post on making almond milk, almond flour is a by-product. http://groceryshrink.com/2014/10/how-to-make-homemade-fortified-almond-milk.html
Do you know how many carbs are in this muffin it looks good
Josie, off the top of my head, there are no net carbs (because the carbs in coconut flour are fiber,) so it would be just what’s in the blueberries.
Thank you for this recipe! It’s a great tasting muffin!
What is the Nutrionalist value please? I’m tracking my food on myfitnesspal.com
Hi Berry, I’m glad you like it! I’d love it if you input the ingredients into MFP and report back on the nutrition information.
what is the breakdown of protein, carbs and fat for this? do you have that information.
I don’t Krystal, but if you take the time to plug it into My Fitness Pal, come share it with the rest of us.
This is what MFP came up with when I entered the recipe. I was hoping for lower net carbs:
Breakfast Calories Net Carbs Carbs Fiber Fat Protein Calcium
Coconut Blueberry Muffin in A Mug, 1 serving(s) 310 14 18 4 20 12 10
Thanks for doing the figuring on that!
YW! I just made one and it was really good! I don’t mind a bit higher carb count for something quick and easy and delicious….and NOT the go to bacon and eggs that I’m getting tired of…ha!ha!
I quadrupled your recipe, added a few shakes of cinnamon and baked in the oven – delicious! This one is a keeper!
Teresa, That sounds yummy! I’ll have to try it that way.
Nutrition Facts
Servings 1.0
Amount Per Serving
calories 279
% Daily Value *
Total Fat 20 g 30 %
Saturated Fat 7 g 37 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 443 mg 148 %
Sodium 409 mg 17 %
Potassium 144 mg 4 %
Total Carbohydrate 14 g 5 %
Dietary Fiber 5 g 19 %
Sugars 6 g
Protein 11 g 21 %
Vitamin A 7 %
Vitamin C 6 %
Calcium 6 %
Iron 19 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Thank you for doing this!