Dr. Uma’s Healthy, Hearty, Breakfast “Muffin-in-a-Bowl”
Introduction
Great “go to” recipe for a quick and easy morning healthy “muffin in a bowl” that is super-filling, super healthy, and delicious too!
INGREDIENTS
- 6 “powders” (can be added to the bowl in advance, even the night before):
- 2 tablespoon flaxseed meal
- 1 tablespoon coconut
- 1 tablespoon almond flour
- 1/8th teaspoon baking powder
- Cinnamon to taste
- Cardamom powder to taste
Ingredients to be mixed in at the time of cooking:
- 1 large egg
- ½ cup whole milk (or cream)
- 1 teaspoon vanilla extract
- 1 teaspoon fresh orange or lemon zest
- 10-15 blueberries (fresh or frozen) – or any berry of your choice.
For the “icing”
- 1 square of 70% dark chocolate bar
- 1-2 teaspoon(s) of ghee (or butter) – more or less to taste.
PREPARATION
- Can throw the 6 powders into the bowl in advance (even the night before). Use a shallow, wide bowl, to get the muffin to cook evenly throughout. (Using a mug or deep bowl will leave the center uncooked.)
- When ready to eat, mix in the egg, milk, vanilla, citrus zest and mix well with a spoon or fork.
- Ensure all the ingredients are well-incorporated and then add in the berries.
- Cook in the microwave for 2.5 to 3.5 minutes (depends on microwave settings) – aim for the entire muffin to be moist and cooked, not too dry (may take a try or two to figure out your microwave’s ideal settings).
- Place the chocolate and ghee on top of the steaming-hot muffin and allow them to melt, then spread as a nice layer of icing.
Dr. Uma‘s “disclaimer” with her recipes:
While I love to eat, I’ll be the first to admit I did not grow up a “foodie” nor as a cook. (In fact, my mom pampered me as a child, cooking for me and barely asking me to lift a finger to help. I barely had a clue as to how to make rice or tea/coffee until I was well into my thirties!) And when I finally did start to cook on my own, creating healthy food was my last priority. In fact, I developed a penchant for baking, and quite clearly remember my “go-to” comfort foods/recipes were apple crisp, lemon squares, and oatmeal cookies!
All this is to say, my interest in cooking has definitely evolved, and I’m still working hard to be an even better cook for myself, for my health, and for the health and wellness of my friends, family, and patients. So when I share recipes with you here, on this website, it’s not to make claims that I am a “super chef” or anything even remotely like that. It’s just to share that if I can do it, anyone can.
And I don’t tend to use precise measurements when I cook at home. Like my mom, I tend to be somewhat spontaneous as I cook, creating and modifying as I go. I try to recollect flavorful memories from my childhood, travels near and far, and often “play around” with recipes after “Googling” ideas and ingredients online.
For instance, I shared a recipe for an Ecuadorian travel-inspired avocado chickpea red onion salad here. I suggested using 3 avocados, but you might like it more or less! Or, you might like more red onion or no black pepper! Some of you might like to add in some garlic and/or cherry tomatoes! Now that I’m typing this….. I’m thinking adding some mint could add a fresh taste too!
One of the best parts of cooking is the fun you’ll have learning to experiment. Half the fun is making edible mistakes and sharing your recipes for helpful hints and collaboration too!
Here’s to cooking for health!
Love,
Dr. Uma