Browsing Category

Vegetarian

Breakfast/ In a Mug/ Muffins/ Single Serve/ Vegan/ Vegetarian

Coconut & Mixed Berry Mug Muffin

mug muffin

Oh, muffins. So fluffy, cakey, and delicious. Muffins make the perfect quick and on-the-go breakfast. It is always a better idea to make your muffins and baked goods at home because you can control the quality of the ingredients, sugar level, and customize them any way you’d like!

I love making a batch of muffins on the weekends to eat throughout the week, but sometimes I find myself craving one for breakfast with a hot cup of coffee, but don’t have a batched made. When that happens, a mug muffin is the perfect solution. It’s quick and simple, taking less than 5 minutes to prepare.What I also love about this recipe is you can even make it the night before and just do a fast reheat in the morning – voila, a hot, fresh muffin!

Another thing I love about this mug muffin? It is SO light and fluffy. We don’t have any of that weird rubbery and tough mug muffin/cake here. Gross.

There are also no fancy ingredients, no butter, no egg, no dairy, (making it vegan) and not a lot of sugar. It’s a win all around.

This is an extremely easy and versatile recipe, so get creative with it and use any ingredients that you have on hand. If you don’t have coconut milk, use regular milk or another milk substitute. Use olive oil or vegetable oil if you don’t have coconut oil. Use fresh fruit, or make it a chocolate chip muffin by replacing the berries with chocolate chips!

Add your dry ingredients to a large mug and whisk well. Add wet ingredients directly to the dry and stir until just combined. Don’t stir too much, otherwise, you risk a tougher muffin.

Add in your mixed berries or other add-ins of your choice!

Microwave for about 60 seconds or until all the batter is cooked on top. If it’s not done after 60 seconds, microwave in 15-second increments until done.

Enjoy!

Anxiety Fighting Ingredients

  • Blueberries/berries – rich is antioxidants and vitamin C, which can help fight rises and spikes in cortisol levels within the body. Preventing cortisol spikes is important for anxiety sufferers because it’s also known as the “fight or flight” hormone. Too much cortisol causes feelings of nervousness and fear, makes your heart beat faster, and contributes to muscle contractions. This makes your body feel as though there is an eminent threat, and low and behold – anxiety rears its ugly head. Adding these super berries to your breakfast can help start your day off on the right foot by helping cortisol levels return to a healthy level.

Want to learn more about cortisol levels? Read this awesome and informative article: https://draxe.com/cortisol-levels/

 

Coconut & Mixed Berry Mug Muffin

Print Recipe
Serves: 1 Cooking Time: 1 minute

Ingredients

  • 4 tablespoons all-purpose flour
  • 1/4 teaspoon baking powder
  • Healthy pinch salt (I always use pink Himalayan salt)
  • 1.5 teaspoons sugar
  • 3 Tablespoons unsweetened coconut milk (like Silk)
  • 1/2 tablespoon coconut oil
  • 1/2 teaspoon vanilla
  • Handful of mixed berries (I use often use frozen!)

Instructions

1

Add the dry ingredients to a large mug - the flour, sugar, salt, and baking powder and mix well.

2

Add the wet ingredients - the coconut milk, coconut oil, and vanilla into the dry ingredients and stir until just incorporated. Don't overmix or you'll end up with a tougher muffin.

3

Gently fold in the mixed berries.

4

Cook in the microwave for 60 seconds. If you can still see any raw batter on the top pop back in for 15-second increments until the top is dry.

5

Let cool for a minute or 2 and enjoy!

Lunch/ Small Bites/ Vegetarian

Smokey Chickpea and Corn Fritters

These delicious fritters are the perfect lunch. They are so easy to make ahead and keep in the fridge to grab for lunch. You can eat them on a whole wheat bun, on top of a salad, or just on their own! Any way you choose to chow them down, your tummy and your mind will be happy 🙂

My Smokey Chickpea and Corn Fritters are great to keep your anxiety and stress at bay in the middle of the day (ha, I rhymed!) They have protein, healthy greens, and are low in sugar and carbs so your blood sugar levels don’t spike, which often causes increases in anxiety and stress levels. Picking smart lunches that will keep your anxiety under control are so important because your mind needs to be nourished properly to get you through the rest of the work or school day. We don’t want to have an anxiety attack, think about something stupid we did a year ago, or panic about the future when we still have things to get done. So, eating wholesome foods with anxiety-reducing ingredients for lunch can help you achieve a peaceful mind.

20161129_135000

Heat a pan on medium-low heat with 1-2 teaspoons of olive oil. Mince the onions and garlic and cook with olive oil until slightly brown. Make sure your garlic doesn’t burn! If you’re worried your garlic may burn, add the garlic in a little later after the onion has cooked for a bit. Set aside and cool slightly.

20161129_134903

20161129_135044

Drain and rinse chickpeas and place in a large bowl. Mash the chickpeas with a fork until most chickpeas form a “paste.” It’s ok to have some larger chunks as that will give your fitter great texture!

20161129_135215

20161129_135251

Once mashed, add the rest of your ingredients except the egg – this way you can safely taste test the mixture to make sure it’s properly seasoned.

20161129_135322

Form into 5 patties, place on cookie tray or plate, and put in freezer to firm up before cooking – this is an important step to make sure your fritters won’t fall apart in the cooking process – at least 15 minutes

20161129_135437

20161129_135656

In the same pan, you used for the onions and garlic, heat 1 tablespoon of olive oil on medium heat. Cook fritter on each side until golden brown – about 3-5 minutes on each side

I served mine on a bed of arugula dressed with olive oil and lemon. I topped it with some chopped tomatoes and herbed goat cheese! It was a light, delicious, and filling lunch.

Let me know how you like to eat yours below 🙂

I hope you have an awesome stress-free and anxiety-free day. And if you don’t, just remember you’re in control of your mind. Do something distracting, peaceful. If you can distract yourself and quiet your mind for just 2 minutes, that’s better than 0 minutes!

Anxiety Fighting Ingredients

  • Turmeric
  • Egg
  • Leafy greens – arugula
  • Garlic
  • Protein-rich chickpeas

Smokey Corn and Chickpea Fritters

Print Recipe
Serves: 6 Cooking Time: 25

Ingredients

  • 15-ounce can of chickpeas
  • ½ small onion
  • 3-4 garlic cloves
  • ½ cup fresh or frozen corn
  • 1/3 cup bread crumbs
  • 1 egg
  • 1 teaspoon salt
  • 1 teaspoon turmeric
  • 1 teaspoon smoked paprika
  • ½ teaspoon pepper
  • 1 cup arugula
  • Olive oil, for cooking

Instructions

1

Heat a pan on medium-low heat with 1-2 teaspoons of olive oil

2

Mince the onions and garlic and cook with olive oil until slightly brown.

3

Drain and rinse chickpeas and place in a large bowl

4

Mash the chickpeas with a fork until most chickpeas form a “paste.” It’s ok to have some larger chunks as that will give your fitter great texture

5

Once mashed, add the rest of your ingredients except the egg

6

Form into 5 patties, place on cookie tray or plate, and put in freezer to firm up before cooking - at least 15 minutes

7

In the same pan, you used for the onions and garlic, heat 1 tablespoon of olive oil on medium heat

8

Cook fritter on each side until golden brown – about 3-5 minutes on each side