Ingredients

1 Servings

Produce

  • Banana 1/2

Canned/Bottled Goods

  • Maple Syrup 2 tsp

  • Coconut Oil 1/4 tsp

Dairy & Eggs

  • Egg 1

Spices

  • Vanilla Extract 1/4 tsp

  • Kosher Salt 1 pinch

  • Ground Cinnamon 1/2 tsp

  • Ground Cardamom 1/2 tsp

Dry Goods

  • Coconut Flour 1 Tbsp

  • Almond Flour 2 Tbsp

  • Pecan 2 Tbsp

  • Baking Powder 1/4 tsp

Preparation

  1. Grease Mug

    Grease a microwave-safe coffee mug, that holds at least 8 fl.oz, with oil. Note: the bigger the mug the shorter the cook time.

    • 1/4 tsp Coconut Oil
  2. Prepare Batter

    Crack egg into the greased mug. Add the remaining ingredients and whisk with a fork until well incorporated.

    • 1, small Egg
    • 2 tsp, or to taste Maple Syrup
    • 1/4 tsp Vanilla Extract
    • 2 Tbsp Almond Flour
    • 1 Tbsp Coconut Flour
    • 1/4 tsp Baking Powder
    • 1 pinch Kosher Salt
  3. Prepare Pecans & Banana

    Chop pecans. Peel and mash the banana.

    • 2 Tbsp, coarsely chopped Pecan
    • 1/2, peeled, mashed Banana
  4. Create Muffin

    Add the banana and spices to the muffin batter, whisk until well incorporated. Top with the chopped pecans.

    • 1/2 tsp Ground Cardamom
    • 1/2 tsp Ground Cinnamon
  5. Cook

    Microwave on full power for 1 minute 30 seconds or until it appears fluffy and cooked through. Cook for an additional 30-60 seconds if it seems under cooked. Tip: You can check doneness by inserting a toothpick all the way to the bottom. If the toothpick comes out dry, you're good to go!

  6. Serve

    Let cool for 3 minutes before enjoying straight out of the mug with a spoon (or flip onto a plate). Tip: The taste will be delicious warm or cold. These can be pre-made and stored in the fridge in an airtight container. Enjoy within 3 days.

Nutrition

  Amount per
serving
Daily value percentage
Calories 410 kcal  
Total Fat 25 g 32%
Total Saturated Fat 4 g 21%
Unsaturated Fat 21 g  
Cholesterol 185 mg 62%
Sodium 290 mg 15%
Total Carbohydrate 36 g 13%
Good Source: Fiber 6 g 22%
Sugars Total 17 g  
Good Source: Protein 12 g 25%
Vitamin C 5 mg 6%
Calcium Ca 181 mg 15%
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By Innit Culinary Team