You know those people who leap out of bed in the morning with a spring in their step!? Well…I’m not one of them! But a sure fire way to get me up and moving (aside from coffee) is a warm, SWEET, tasty breakfast…especially if it comes in the form of a MUFFIN! The downside to most muffins is that they take time and are often loaded with extra sugar and fat. But these aren’t your average muffins…
You're probably thinking, "I don't have time to make muffins on a daily basis." Neither do I. In order to keep up with the demands of student life and my commitment to physical activity and healthy eating, I need breakfasts that are quick and nutritious. As someone with Type 1 Diabetes it is really important for me to avoid the blood sugar rollercoaster that often comes from most sugary breakfasts, which is why these Minute Muffins are perfect. They are low in sugar, high in protein and provide a good dose of fibre. And, you only need ONE MINUTE to make ‘em! I was so excited to try it because they take me less time to make than my usual bowl of old-fashioned oats in the morning.
Among students who reported not eating breakfast at home, the top reason for both males and females was that they did not have time (75% of females vs. 70% of males). Source: BC Adolescent Health Survey (2013)
I've shared this recipe countless times. It’s a single-serving recipe, but sometimes I get out two mugs and make two muffins at a time - a strategy you could try if you have kids. The recipe is simple enough I'm sure they could make it themselves!
How to make a Minute Muffin:
1 egg, beaten
15 ml (1 Tbsp) milk of your choice
1 ml (¼ tsp) vanilla extract (optional)
5 ml (1 tsp) sweetener of choice ** (i.e. honey, sugar, other options such as seen here. I use a couple drops of liquid Stevia)
50 ml (¼ cup) rolled oats
50 ml (¼ cup) ground flaxseeds*
dash of cinnamon
5-6 berries (fresh or frozen blueberries, raspberries or chopped strawberries)
pinch of baking soda
- Lightly grease a coffee mug with butter or margarine.
- Add the liquid ingredients to the mug and whisk with a fork.
- Add the dry ingredients and berries (baking soda last) and stir until just combined.
- Microwave on high for one minute!
Note: One minute should be enough. Any longer typically makes the muffin overly tough.
*can be replaced with oats.
** sweeten according to taste preference; try skipping the sweetener and spreading other toppings on the muffin after microwaving, for example:
- Jam and/or peanut butter.
- Plain or vanilla Greek yogurt with slivered almonds
Get creative with this recipe! Substitute the berries with other seasonal fruits, like shredded apples in the Fall; use different baking extracts, like almond or coconut; add ‘mix-ins’, like poppy seeds or sesame seeds.
Author’s Bio: Today’s blog was written by Maya Perko. Maya is a dietetic intern with the Provincial Health Services Authority. As a person with a seasoned sweet tooth also living with Type 1 Diabetes, she loves experimenting with new recipes that satisfy her sweet cravings without skyrocketing her blood sugars.
Photo Credit: oatmealwithafork.com
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