Breakfast Mug Cake Two Ways
Mug cakes take the cake! They are easy to put together, a minute in the microwave and you have a nourishing and delicious breakfast or an easy treat for anytime of the day. There’s no excuse really for skipping breakfast, or having a healthy sweet treat anytime of the day or evening, when a few simple ingredients, 5 minutes to mix together and a quick cook in the microwave creates this breakfast magic! If you have more time or don’t have a microwave, they can be baked in the oven. Mug cakes are versatile too as you can change up the flavours – much like my Oat Flour Baked Breakfast Cakes or my other mug cake recipes.
Similar ingredients in them all yet each different! These two do not use an egg and have a peanut butter (or use any other nut butter of your choice) base.
All-natural peanut butter is a good source of Vit E, B3 and B6, manganese, magnesium and copper which is particularly good to support immune health. The fat in peanut butter is oleic acid which supports and maintains cholesterol, blood sugar and blood pressure levels. The olein acid supports brain health as it works on nerve repair, myelin production and inflammation reduction.
Oat Flour – ground up whole oats - a nutrient dense, gluten free whole grain, high in fiber and higher amounts of protein than other grains. Oats are a rich source of manganese and phosphorous and thiamin (VitB1).
Cinnamon is a powerful antioxidant, an anti-inflammatory, an antibacterial and an anti fungal. It can reduce bad cholesterol (LCL) and triglycerides, balances blood sugar and research is being done to show that cinnamon supports brain health and reduces cognition decline.
Hemp Hearts are rich in essential fatty acids, are a high-quality protein source, contain VitB, phosphorus, potassium, magnesium, calcium, iron and zinc.
Cocoa – a powerful anti-inflammatory and antioxidants, rich in magnesium which relaxes the smooth muscles of the body, the heart and the intestines. These are passive muscles that you can’t work out like you can other muscles, like a bicep for example. Cocoa can help with constipation due to stress and anxiety. Both contain anandamide and theobromine which are potent neuro benefiting components and help with an overall sense of well-being and calmness, joy, bliss and enhances euphoria – the same feelings we get when we are in love!
Coconut is a highly nutritious food. Coconut meat can be eaten fresh or dried. Coconuts are a rich source of manganese, which supports bone health and the metabolism of carbohydrates, proteins, and cholesterol. Coconuts are also a good source of copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells.
As always, when you make this recipe, I would love to see your creation so please post a photo of your Breakfast Mug Cake Two Ways goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!
Prep Time: 5 minutes / Cook Time: 1 minute in the microwave, 15 minutes in the oven / Serves: 1
Ingredients
2 Tablespoons All-Natural Peanut Butter (creamy or crunchy – your choice)
1½ Tablespoons Maple Syrup
1/3 Cup Oat Milk – or another plant-based milk of your choice or dairy milk if not dairy free
½ teaspoon Vanilla
2 Tablespoons Oat Flour (simply whole oats whirled in your food processor or blender until a fine flour consistency)
1 teaspoon Hemp Hearts
½ teaspoon Cinnamon
½ teaspoon Baking Powder
For a Coconut Chia Jam Version:
1 Tablespoon Shredded Unsweetened Coconut
2½ teaspoons Chia Jam (or more depending on how jammy you like it)
¼ Cup Fresh Berries – the same as the jam you used – optional
For a Chocolate PB Brownie Version:
2 teaspoons Cocoa
¼ cup Chocolate Chips (and a few to sprinkle on top)
1 teaspoon All-Natural Peanut Butter
How It’s Made
Preheat your oven to 350°F if baking.
Base mixture - in a medium sized mug (see photos) that is safe for the microwave (or the oven if baking), mix the peanut butter, oat milk, maple syrup and vanilla together with a small whisk or a fork works well too.
Add in the oat flour, hemp hearts, cinnamon and baking powder and mix until smooth.
Depending on which you are making, add in the coconut and 2 teaspoons of chia jam and mix until smooth. Add in fresh berries if you are including these and keep a few to top when cooked. Add the extra ½ teaspoon Chia Jam on top to gently swirl it in.
Or add in the cocoa and chocolate chips and mix until smooth. Add the extra teaspoon of PB to gently swirl it in. Top with a sprinkle of chocolate chips.
Microwave for 1 minute and check for doneness. It should not be gloppy but rather have a soft but solid consistency. If not, microwave in 15 second increments and check again.
When done, let cool for 1 minute or 2 before digging in.
Serve plain or with a splash of maple syrup.
Enjoy!
