Breakfast muffin in a mug

Ingredients

Serves (1) — default Serves (2) Serves (4) Serves (6) Serves (8) Serves (10)

Units: Metric Imperial (US)

Measurements explained

• 3 tablespoons wholemeal flour
  
• 1 tablespoon chopped walnuts
  
• 1 tablespoon poppy seeds
  
• ½ teaspoon baking powder
  
• 1 large egg
  
• 1 medium ripe banana, mashed
  
• 1 teaspoon honey
  
• ½ cup blueberries, raspberries, or both, fresh or frozen then defrosted
  
• 2 tablespoons low-fat plain yoghurt

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Instructions

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1. In a bowl, combine flour, nuts, seeds and baking powder. Add egg and beat into the flour mixture with a fork. Stir in banana and honey.
2. Pour into a large microwave-safe mug. Add berries on top and microwave for 1 minute 30 seconds on high. If centre looks wet, microwave another 30 seconds.
3. Wait 5 minutes for the muffin to cool. Serve with yoghurt.

Variations

• For extra zing, add 1 teaspoon lemon juice or orange zest.
• You can replace the poppy seeds with flax, sunflower or chia seeds.\
• You can replace the walnuts with pecan or pine nuts, or other strong-flavoured nuts.
• Make it gluten free: Use gluten-free flour and check baking powder is gluten free.

HFG tip

• This recipe was made in a 1100W microwave, so cooking time will vary depending on the strength of your microwave. Increase or decrease cooking time by 10 seconds and check regularly.
• Start microwaving as soon as you add the berries to prevent them from sinking to the bottom of the mug.
• The yoghurt will help cool down the muffin, but be aware that it’ll come out of the microwave extremely hot.
• The best mug to use is a large one with straight sides.

Nutrition info (per serve)

Calories 418 cal

Kilojoules 1740 kJ

Total fat 14 g

Saturated fat 2 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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