Uh-oh. I feel an obsession coming on.
I didn’t think that I would have the time to post much this week given our impending family holiday. I typically get
anxious crazy jittery before big trips, so the thought of developing, testing, photographing, and writing about new recipes days before–on top of my regular work/mom/spouse/cat feeder/laundress duties–looms large.
But then I started creating mug recipes. Quick, easy. and healthy mug recipes. And I
don’t want to can’t stop; it’s entirely too much fun. The positive responses coming from many of you are further egging me on, hence I’ve been busy dirtying countless mugs in between packing.
I’m creating plenty of flops along the way. But a wonderful aspect of these mug recipes from a recipe developer’s perspective is that I can conduct multiple tests over the course of 20 to 30 minutes, all with minimal ingredients. It’s proving to be an excellent diversion from my pre-trip
Up today: my 2-minute blueberry banana whole grain muffin. Try saying that 10 times, fast.
It took multiple
disasters attempts before I got this one right. I wanted a hearty, whole grain muffin, so whole wheat flour and spelt flour seemed like logical starting points. Wrong. Both flours led to pretty, but entirely inedible, sponge poofs. I manipulated the other ingredients—banana, applesauce, coconut oil, nut butter–in countless ways, but it was no, no, no and no with each attempt. The gluten overdevelops, even during a short spell in the microwave.
I thought back to my flax muffin from the other day and began brainstorming—what other ingredient might work besides flax to deliver the whole grain texture I was after? Yesterday it hit me: wheat germ! I grabbed the jar from the back of the refrigerator, reworked one of my banana variations, and…perfection!
Apologies, but I simply cannot muster humility for this charming, blueberry-studded muffin. Borrowing from Wile E. Coyote, it is super genius. The sweetness is spot on thanks to the ripe banana and 1 packet of Truvia (you could probably skip the latter altogether), yet it’s the texture that thrills me most: tender, yet substantial, with a gently nubby, whole grain crumb.
I was seriously full after
devouring nibbling one with my morning tea; it’s not surprising given that 1 muffin boasts 13 grams of protein and almost 5 grams of fiber! It’s largely due to the wheat germ, a 70s superfood that still rocks on.
Like many of my recipes, you can consider this muffin a template: swap the blueberries for dried fruit, chocolate chips, chopped apple, seeds, or nuts. Most of all, just make it. Then pat yourself on the back for your super genius choice.Print
Look for wheat germ in the cereal aisle of the supermarket; it’s typically shelved above the oats (the leading brands, Kretschmer and Mother’s, are both owned by Quaker Oats). Click HERE to see what the jar looks like. Most store will also shelve some in the health food section.
- 3 tablespoons toasted wheat germ
- 1/2 teaspoon baking powder
- pinch of fine sea salt
- 1 large egg
- 3 tablespoons mashed VERY RIPE banana
- 1 packet Truvia or stevia
- 1/4 teaspoon vanilla extract
- about 8–12 blueberries (depending on size)
- Spray a 12-oz capacity mug (or small bowl) with nonstick cooking spray.
- In a small bowl, mix the wheat germ, baking powder and salt. Add the egg, banana, Truvia and vanilla; mix until very well blended.
- Spoon batter into prepared cup; sprinkle with the blueberries (some of the berries will sink as the muffin cooks).
- Microwave on regular HIGH setting for 1 minute and 20 to 30 seconds (check at 1 minute 20) or until center is just set. Let cool slightly or entirely. Eat up!
- Category: breakfast, muffin, snack
- Serving Size: entire recipe
- Calories: 193
- Sugar: 8.1
- Sodium: 75 g
- Fat: 7.4 g
- Carbohydrates: 21 g
- Fiber: 4.6 g
- Protein: 13 g