When you’re starved of time and food, a mug and a microwave can come to your rescue. A few ingredients tossed in a mug will give you super delicious and healthy meals in five minutes at the most. So ditch the plates and whip up these mug recipes, before a workout, as an afternoon snack or for an early dinner.
Apple French Toast in a Mug
This makes for a great breakfast or a snack when you’re craving something sweet. The brown bread provides carbs. Mixed with apple, raisins and cinnamon, you have yourself a healthy sweet treat.
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Brown or multigrain bread, 1 slice
Egg, 1 whole
Skim milk, 3 tbsp
Cinnamon, 1/4 tsp
Apple slices, 2, chopped
Butter, a pinch
Brush the mug with butter. Tear bread into pieces and press down into the mug. Whisk the egg with milk and cinnamon and pour mixture on the bread with raisins. Microwave for a minute and wait. Microwave again for 10 seconds. If you feel the need, zap it for 10 more seconds. Serve hot, with a drizzle of honey.
Nutritional value: Carbs 25 gm, protein 12 gm, fat 9 gm, fiber 3gm
Palak Paneer Scramble
The fresh cheese is India’s favourite way to get a protein-packed punch and spinach is an excellent source of vitamins, minerals and fiber.
Spinach, 1 cup, chopped
Low-fat paneer, 80 gm, crumbled
Garlic, 1 clove, chopped
Garam masala, 1/4 tsp
Green chilli, 1, chopped
Lemon juice, 1 tsp
Mix all ingredients, except lemon juice, and microwave for a min. Stir and zap for 30 more seconds. Sprinkle the lemon juice on top and serve warm.
Nutritional value: Carbs 9 gm, protein 5 gm, fat 0, fiber 2 gm
Baked Fruity Oatmeal
A steaming bowl of oatmeal is the best way to start your day, say experts. It gets even better when fruits are added to the mix.
Instant oats, ¼ cup
Ground flax seeds, 1 tbsp
Skim milk, 1 cup
Banana, ¼, mashed,
Apple or pear, ¼ chopped
Pomegranate seeds, a few
Cinnamon or elaichi powder, 1/4 tsp
Mix all the dry ingredients. Add fruits and milk to the dry mix and stir. Microwave for a minute, stir once again, and microwave for another 30 seconds. Let sit for half a minute and serve warm. Pour some milk on top if desired.
Nutritional value: Carbs 51 gm, protein 13 gm, fat 5gm, fiber 9gm
Healthy Chocolate Chip Mug Cake
Chocolate chips and health in one cup? Could you ask for anything else?
Oats flour, 2 tbsp
Ground almond, 2 tbsp
Salt, a pinch
Baking powder, 1/2 tsp
Milk, 3 tbsp
Honey, 1 tbsp
Ground flax seeds, 1 tbsp
Vanilla essence, 1 tsp
Chocolate chips, 2 tbsp
Mix all the dry ingredients in a bowl. Pour all the wet ingredients into the same bowl, and stir. Pour the mixture into a greased mug. Microwave for 45 seconds to 1 minute. Cool for 5 minutes and then enjoy your scrumptious cake.
Nutritional value: Carbs 46 gm, protein 10 gm, fat 16 gm, fiber 7 gm
Gajar Halwa in a Mug
Your favourite Indian sweet that can be made in minutes, and is filled with nutrients, making it the healthiest Indian dessert of the year!
Carrots, grated, 1 cup
Ghee or butter, 1 tsp
Skim milk, 1/2 cup
Cashew or almond slices, a few
Elaichi powder, 1/4 tsp
Jaggery, grated, 1 tbsp
Put ghee into a mug with the grated carrot, stir and microwave for 2 minutes. Add other ingredients and microwave for another minute. Let the mixture stand and microwave for 3 minutes, with each round of a minute. Allow it to sit for 5 minutes and then enjoy your halwa.
Nutritional value: Carbs 40 gm, protein 4 gm, fat 4 gm, fiber 5 gm
Dhokla in a Mug
When you need a substantial snack, this soft and spongy dhokla is sure to come to the rescue.
Besan, 3 tbsp
Curd, 1 tbsp
Water, 2 tbsp
Oil, 1 tsp
Sugar, 1/4 tsp
Fruit salt or baking powder, 1/4 tsp
Turmeric, a pinch
Asafetida, a pinch
Salt, to taste
Whisk all the ingredients together, except the fruit salt, till smooth and lump-free. Add the fruit salt and very quickly mix it in. Pour into a greased mug and microwave for 1 minute. You can pour tempering of rai, jeera and curry leaves on top.
Nutritional value: Carbs 28 gm, protein 10 gm, fat 9 gm, fiber 4 gm
For more delicious and nutritious recipes, let our nutritionists guide you.