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.

Apple French Toast in a Mug
Image Source: blogspot.com

Ingredients

Brown or multigrain bread, 1 slice

Egg, 1 whole

Raisins, 3-4

Skim milk, 3 tbsp

Cinnamon, 1/4 tsp

Apple slices, 2, chopped

Butter, a pinch

Method

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.

Calories 200

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.

Palak Paneer bhurji
Image source: simplyrecipes.com

Ingredients

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

Method

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.

Calories 58

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.

Oatmeal

Ingredients

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

Method

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.

Calories 300

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?

Healthy Chocolate Chip Mug Cake

Ingredients

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

Method

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.

Calories 335

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!

Gajar Halwa in mug

Ingredients

Carrots, grated, 1 cup

Raisins, 6-8

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

Method

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.

Calories 216

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.

Dhokla in mug
Image source: wordpress.com

Ingredients

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

Method

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.

Calories 211

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.

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Written by Alpa Momaya

Alpa Momaya

You are what you eat, believes Alpa Momaya. So with the right diet, anyone can achieve optimal mental, physical and spiritual health.

Alpa has first-hand knowledge of this – she battled various issues with her own health and weight, but by incorporating good eating habits and regular exercise, she has reclaimed her fitness levels today. She offers the advice she took to HealthifyMe users — make the right lifestyle choices daily, sticking to a nutritious diet, regular exercise and adequate sleep. Don’t think of it as having to solve a problem, instead see it as a way to achieve long and happy life.

After a PG diploma in dietetics from Mumbai University, Alpa did a diploma in holistic nutrition in Canada and is a Certified Nutritional Practitioner today. Along with having worked in various weight-loss clinics and as a consultant for a natural pharmacy, she’s helped her family control ailments like diabetes and hypertension, and hopes to help her HealthifyMe clients do the same. “I can proudly say my daughter happily eats any vegetable or fruit without ever making a face,” Alpa claims, and she is determined that those who consult her will go back similarly impressed.

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