Grain-Free “PB&J” Mug Muffin

by Susan on August 11, 2017

After two weeks on the Cape and then a quick overnight to Long Island wine country, I am getting settled and starting to accept the fact that summer vacation is coming to a close. I bought my son a new lunchbox, have finally taken my new instant pot out of the box and have begun filling my calendar with such school-related commitments. Sigh.

It seems only fitting, then, to return to recipe creating and sharing with a riff on the school-time classic peanut butter and jelly sandwich. I can’t recall the last time I had a “real” one, and I doubt it would taste as delicious as it did back during my elementary school days. This mug muffin, though, captures the sweet and salty flavor combo without the gluten and sugar. While I used organic peanut butter, you could easily use almond butter or even sunflower seed butter if you’re nut-free.

Next time I make this I think I’ll mush the berries up a little, and look forward to still enjoying it in the coming colder months thanks to frozen berries. I didn’t add any sweetener to my muffin since I used a very ripe and naturally sweet banana, but if the results aren’t sweet enough for you I’d suggest adding a smidge of coconut sugar or maple syrup.

Hope you like this one, and enjoy all that summer still has to offer! There’s nothing wrong with balancing beach time with school supply shopping 😉

Grain-Free “PB&J” Mug Muffin

1 large ripe banana, mashed
1 large egg, lightly beaten
2 tbs. coconut or almond milk
2 tbs. coconut flour
1 tbs. cassava flour, almond flour or ground oat flour (the latter will not be grain-free)
1/4 tsp. ground cinnamon
1/4 tsp. baking powder
pinch of sea salt
1 tbs. organic creamy peanut, almond or sunflower seed butter
1-2 tbs. fresh berries such as raspberries, blueberries and blackberries

Grease a microwave-safe mug or large ramekin.

Combine banana, egg and milk in a medium bowl. Mix well. Stir in flours, ground cinnamon, baking powder and salt.

Press half of the banana mixture into the greased mug. Smooth out, then top with the nut butter and berries. Drop the remaining “batter” on top, smoothing out and making sure to seal the berry and nut butter within.

Microwave on high for 3 minutes or until firm in the center. This might take about 30 seconds more depending on your microwave. Allow to cool slightly before removing from mug and enjoying.

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