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20

super fast and easy meals in a mug


by Julian Stone


All Rights Reserved. No part of this publication may be reproduced in any
form or by any means, including scanning, photocopying, or otherwise
without prior written permission of the copyright holder. Copyright 2014

Table of Contents

1. Introduction
2. Coffee Cup Chilaquiles
3. Huevos Rancheros Egg Whites Mug
4. 1-Minute Paleo Choc Chip Cookie
5. Apple Banana Baked Oatmeal in a Mug
6. Mug Cheesecake (2 Minutes Microwave)
7. Pumpkin Coffee Cake in A Mug
8. Flax seed muffin in a mug
9. Apple Crisp in a Mug
10. Coffee Cup Quiche
11. Coffee Cup Coffeecake
12. Banana French Toast in a Mug
13. Carrot and pistachio cake in a mug
14. Banana Bread Mug Cake
15. Blueberry Flax Microwave Muffin
16. Cinnamon Roll Mug Cake
17. Instant Mug o Mac & Cheese in the

Microwave
18. Strawberries & Cream Mug Cake
19. Meat Loaf in a Mug Recipe
20. Mexican Street Corn In a Cup
21. Microwaved Sausage and Cheese
Spaghetti Dinner
22. In closing

1. Introduction
Hello there and Thank You so much for purchasing this book!I suppose you bought this
ebook to learn some fast meals you can cook without spending too much time and having
to clean up many dishes after.And that is exactly what you will find here:20 different
meals you can cook for up to 5 minutes maximum in a MUG!!!It makes it so much easier
to clean and cook,you just basically mix everything together in a mug and microwave
it.As simple as that.You will find recipes you can cook at any time of the day,a real timesaver i would say.

HAPPY COOKING!

2. Coffee Cup Chilaquiles


Ingredients:
1 egg
1 tablespoon milk
Salt
Ground black pepper
1 tablespoon sharp cheddar cheese
5 tortilla chips, divided
1 tablespoon salsa
Sour cream
Queso fresco
Chopped green onion

Preparation
Beat egg and milk with a fork in a coffee cup, adding salt and pepper to taste. Add
cheddar; stir to coat. Break 3 or 4 tortilla chips into small pieces to fit in the cup; stir into
the mixture. Add salsa.
Microwave on high until done, about 1 minute, 10 seconds. Garnish with remaining
tortilla chips, sour cream, queso fresco and green onion.

3. Huevos Rancheros Egg Whites Mug


Ingredients:
1/2 cup egg whites
2 Tbsp. Crystal Farms Reduced-Fat Shredded Mexican 4-Cheese Blend or Monterey Jack
Cheese
1 Tbsp. ready-to-serve real bacon pieces
1/8 tsp. chili powder if desired
1 Tbsp. spicy black bean & corn tomato salsa or green taco sauce

Preparation
Spray inside of a large microwave-safe mug with nonstick cooking spray. Stir together
eggs, 1 tablespoon cheese, bacon,and chili powder in mug with a fork.
Microwave mug on HIGH 1 minute. Stir; microwave 30 seconds longer or until eggs are
set. Sprinkle with remaining 1 tablespoon cheese; top with salsa.

4. 1-Minute Paleo Choc Chip Cookie


Ingredients:
1 tablespoon extra virgin coconut oil
2 scant tablespoons raw coconut palm sugar (or 1 tablespoons raw organic honey)
teaspoon vanilla extract
A pinch fine grain sea salt
1 egg yolk
3 tablespoons almond meal
2 tablespoons +70% dark chocolate chunks (or chocolate chips)

Preparation
In a mug melt the coconut oil in the microwave for 10 to 15 seconds until just melted,
not boiling.
Add raw coconut palm sugar, vanilla extract and salt and mix well until combined.
Add the egg yolk and mix until no traces of the yolk is seen.
Mix in the almond meal and then fold in the dark chocolate chunks.
Cook in the microwave for about 40 to 50 seconds in the microwave. Dont overcook it,
the cookie starts drying and tastes awful. Likes regular cookies this one will continue to
cook as it cools.

5. Apple Banana Baked Oatmeal in a Mug


Ingredients:
1/2 cup quick cooking oats
1 tbsp ground flax seed
1 egg
1/2 cup milk
1/3 of a banana, mashed
1/4 tsp cinnamon
1/2 of an apple, chopped
2 tsp honey

Preparation
Add oats, flax, egg and milk in a mug. Stir well with a fork. Add banana, cinnamon, apple
and honey. Stir again until fully combined. Cook in microwave on high for 2-3 minutes.
Fluff with a fork.
Stir in a little milk or yogurt or nut-butter if desired.

6. Mug Cheesecake (2 Minutes Microwave)


Ingredients:
2 tablespoons confectioners sugar
2 tablespoons fat free sour cream
3 tablespoons low fat cream cheese
teaspoon lemon juice
teaspoon vanilla extract
egg, beaten fluffy (egg substitute works too)
Mix-in of your choice (if desired)
1 vanilla wafer

Preparation

In a small bowl mix together sugar, sour cream, cream cheese, lemon juice and egg until
well combined
Fold in your favorite Mix-in
Microwave on high for 1 minute
Open microwave door for 20 seconds, close, and microwave again for 45 seconds (if you
use a mix-in you might need additional 20 seconds)
Take out of the microwave, let cool for 10 minutes, then transfer to the fridge for about 2
hours
Serve with a crushed vanilla wafer on top.

7. Pumpkin Coffee Cake in A Mug


Ingredients:
Cake:
1 Tbsp butter
2 tbsp sugar
2 tbsp pumpkin puree
vanilla extract, few drops
1/4 C All Purpose flour
1/8 tsp baking powder
pinch of salt
pinch of ground cloves
Streusel:
1 tbsp butter
2 tbsp flour
1 tbsp brown sugar
1/4 tsp cinnamon

Preparation

In a mug soften 1 tbsp of butter in microwave, about 5 seconds. You dont want it melted,
just soft. Stir in 2 tbsp of sugar and mix until well incorporated. Stir in pumpkin, vanilla
(just a tiny bit, were talking drops), flour, baking powder, and pinch of salt and cloves;
stirring until just combined. Use the back of your spoon to smooth it out in the bottom of
the mug.
Want struesel? Of course you do! In a separate, small bowl, combine 1 tbsp of butter, 2
tbsp of flour, 1 tbsp of brown sugar, and 1/4 tsp cinnamon. Use your fingers to to pinch the
butter and mix it in with the other ingredients. When it starts to look like lumpy sand and
all ingredients are combined, pour on top of cake batter in mug.
Cook in the microwave for 50-80 seconds depending on your microwave. At 1 minute, my

microwave cooks it perfectly. It will


look just barely set on top. You dont want to overcook it and things tend to get ugly fast
in the microwave. I suggest
cooking it 50 seconds, and then in 10 second intervals checking after each interval until
done. Eat white its still warm.

8. Flax seed muffin in a mug


Ingredients:
1/4 flax seed meal
1/2 tsp vanilla extract
1 oz 1 large egg
1 tsp oil
1/8 tsp salt
1 tsp baking powder
1 tsp ground cinnamon
1 tsp stevia powder

Preparation
In a microwave safe mug, add egg and scramble with a fork.
Add all other ingredients into mug and mix until smooth
Microwave for about 1 minute on HIGH. Microwaves vary.
Remove from microwave and let stand for about 30 seconds. It will initially appear moist
but as the muffin cools, it solidifies.
Remove muffin from mug
Smooth on some whipped butter or whipped cream cheese .

9. Apple Crisp in a Mug


Ingredients:
1 small apple, peeled and cut into thin slices
2 tbsp quick oats
2 tbsp flour
1 tbsp brown sugar (or 1 packet of stevia)
1 tbsp butter
1/4 tsp cinnamon
pinch of salt

Preparation
Peel the apple and cut it into thin slices. I find that thinner slices cook evenly in the
microwave.
Place slices in a microwaveable mug or small bowl. Microwave for 60 seconds.
Meanwhile, combined the remaining ingredients and crumble together with a fork. I just
reuse the plate that I cut the apple on.
Stir the cooked apples and then sprinkle the topping on top. Microwave for 30 seconds.
Stir and then microwave for an
additional 30 seconds.
Allow to cool for 5-10 minutes and then dig in. A scoop of ice cream or a dollop of whip
cream are a nice touch on top.
You could pack this apple crisp up for an afternoon pick-me-up at work too. Just measure
out the crumble ingredients into a small plastic bag and slice an apple at home with a
sprinkle of lemon juice to prevent it from going brown. Then its as easy as tossing it in a
mug on your break!

10. Coffee Cup Quiche


Ingredients:
1 egg
1 1/2 tablespoons milk
Salt
Ground black pepper
1/4 of a bagel (or similar amount of French bread)
2 teaspoons cream cheese
1/2 slice prosciutto or ham
Fresh thyme leaves or fresh chopped chives
Dijon mustard

Preparation
Beat egg and milk together with a fork in a coffee cup, adding salt and pepper to taste.
Tear bread into dime-size pieces; stir in. Add cream cheese; stir in. Tear or cut prosciutto
into small pieces; add to mixture. Sprinkle with thyme.
Microwave on high until done, about 1 minute 10 seconds. Garnish with mustard and
fresh thyme or chives.

11. Coffee Cup Coffeecake


Ingredients:
3 tablespoons dark brown sugar, divided
2 tablespoons all-purpose flour
2 tablespoons butter, softened, divided
1 pinch plus 1/4 teaspoon ground cinnamon, divided
1 pinch salt, optional
1/2 egg (from 1 egg lightly beaten and divided)
2 tablespoons sour cream
1 teaspoon maple syrup
Vanilla extract (a few drops)
1/4 cup self-rising flour
1 teaspoon apricot or other preserves

Preparation
To make the topping, combine 2 tablespoons brown sugar, all-purpose flour, 1 tablespoon
butter, a pinch of cinnamon and salt in a small bowl; mix together with your fingers. Pinch
together until crumbs form.
To make the batter, mix the remaining 1 tablespoon butter and the remaining 1 tablespoon
brown sugar together in a large measuring cup until creamy; add egg, sour cream, syrup
and vanilla. Beat until well blended. Add self-rising flour and the remaining 1/4 teaspoon
cinnamon; beat until smooth.
Pour half of the batter into a buttered 12-ounce microwavable coffee cup, drop preserves
into the center, then top with remaining batter. Sprinkle with crumb topping.
Microwave on high until done, about 1 minute 15 seconds.

12. Banana French Toast in a Mug


Ingredients:
2 slices whole wheat bread, cut in cubes
1 egg
4 tablespoons almond milk
2 tablespoons applesauce
2 teaspoons cinnamon
1 teaspoon vanilla
1/2 banana, sliced
maple syrup

Preparation
Layer half the bread cubes in to a coffee mug. Top with 1/2 of the banana slices. Layer
with the remaining bread cubes and top it of with the rest of the banana.
In a small bowl whisk the egg, almond milk, applesauce, cinnamon and vanilla together.
Pour over the top of bananas and bread. Place mug in microwave for 2 minutes on HIGH.
Remove from microwave and top with syrup.
Be careful even though you want to scarf it, its hot!

13. Carrot and pistachio cake in a mug


Ingredients:
6 table spoons flour
1 grated carrot (I infused the carrots with the same tea before mixing everything)
2 table spoons brown sugar
6 table spoons buttermilk (or mix milk with a yoghurt)
2 table spoons olive oil
Baking powder, salt, cinnamon, nutmeg powder
Vanilla sugar
6 crushed pistachios

Preparation
Mix everything together and cook in the microwave for 2 minutes and 30 seconds.Leave it
30sec to cool down before you eat.

14. Banana Bread Mug Cake


Ingredients:
2 Tbsp. coconut flour
tsp. baking powder
2 tsp. brown sugar
cup almond milk (any kind will do)
ripe banana, mashed
1 Tbsp. nut butter
sprinkle of chocolate chips (optional)

Preparation
Add coconut flour and baking powder to a microwave-safe mug or bowl. Stir until well
combined.
Add in brown sugar and milk, stirring until no clumps remain.
Add mashed banana and nut butter, mixing well to ensure that everything is fully
incorporated. Sprinkle with chocolate chips, if desired.
Microwave on high for 2 to 3 minutes, depending on microwave strength and thickness
of mug.
Remove from microwave, grab a spoon, and enjoy!

15. Blueberry Flax Microwave Muffin


Ingredients:
1 ounce frozen blueberries
1/4 cup ground flaxseed
1/2 tsp baking powder
2 Tbsp sugar-free pancake syrup
1/2 tsp orange zest
1 egg white
1/2 tsp nutmeg

Preparation
Mix dry ingredients together thoroughly (I use a large measuring cup and just add other
ingredients to the flax once I have measured it) and then add egg, syrup & zest. Pour into
oversized coffee cup that you have sprayed (I use organic coconut oil spray) and put in
microwave for 90 seconds.
This will make a tall muffin. If you prefer a flatter muffin (more like a muffin top) use a
small, shallow cereal bowl. Top with a little more sugar free pancake syrup if desired, and
butter if you
can spare the calories. For a really decadent version put a tablespoon of melted butter into
the batter before cooking.

16. Cinnamon Roll Mug Cake


Ingredients:
2 Tbsp applesauce
1 Tbsp vegetable oil
1 Tbsp buttermilk
1/4 tsp vanilla extract
1/4 cup + 1 Tbsp all-purpose flour
2 1/2 Tbsp packed light-brown sugar
3/4 tsp ground cinnamon
1 dash ground nutmeg (optional)
1/4 tsp baking powder
1/8 tsp (scant) salt
1 Recipe Cream Cheese Icing, recipe follows
Cream Cheese Icing:
1 Tbsp Cream Cheese or Neufchatel Cheese, softened
2 Tbsp powdered sugar
1 tsp milk

Preparation

Prepare Cream Cheese Icing according to directions listed, set aside. Combine all
ingredients (minus Cream Cheese Icing) in a mug then whisk together with a fork until
combine and nearly smooth. Microwave mixture on high power for 1 minute then check
cake for doneness. If it is not fully cooked microwave for an additional 15 seconds. Serve
warm topped with Cream Cheese Icing.
Cream Cheese Icing:
Combine all ingredients in a small bowl and whisk with a fork until smooth.

17. Instant Mug o Mac & Cheese in the


Microwave
Ingredients:
1/3 cup pasta
1/2 cup water
1/4 cup 1% milk
1/2 cup shredded cheddar cheese

Preparation
Combine the pasta and water in a large mug or bowl.
Microwave on high for two minutes, then stir.
A lot of times the water will overflow while it heats up. It is OK if this happens.
If you dont want it to overflow just make this in a very large microwaveable bowl.
Repeat this for at least 2 to 4 more minutes, stirring at each 2-minute interval.
The water should absorb completely and the pasta will be cooked through. If the pasta
needs another minute it is okay to add one more teaspoon of water and microwave for
another minute.
My pasta cooked through in 4 minutes every time, but my microwaves tends to be very
powerful.
Remove it from the microwave and stir in the milk and cheese.
Microwave for another minute.
Stir the cheese thoroughly into the pasta and eat up!

18. Strawberries & Cream Mug Cake


Ingredients:
1 egg
2 tablespoons strawberry yogurt, well stirred
1 tablespoon vegetable oil
1/8 teaspoon baking powder
1/8 teaspoon vanilla extract
4 tablespoons granulated sugar
5 tablespoons all-purpose flour
1/4 cup fresh sliced strawberries and whipped cream for serving

Preparation
Mix the egg, yogurt, vegetable oil, baking powder, extract, sugar and flour in a small bowl
until completely smooth.
Fill the mug to halfway full and place it in the microwave.
Bake it for 3 to 4 mintues, or until a cake tester comes out clean.
Top with strawberries and whipped cream and serve.

19. Meat Loaf in a Mug Recipe


Ingredients:
2 tablespoons 2% milk
1 tablespoon ketchup
2 tablespoons quick-cooking oats
1 teaspoon onion soup mix
1/4 pound lean ground beef
Additional ketchup, optional

Preparation
In a small bowl, combine the milk, ketchup, oats and soup mix.
Crumble beef over mixture and mix well.
Pat into a microwave-safe mug or custard cup coated with cooking spray.
Cover and microwave on high for 3 minutes or until meat is no longer pink and a
thermometer reads 160; drain.
Let stand for 3 minutes.
Serve with additional ketchup if desired.

20. Mexican Street Corn In a Cup


Ingredients:
White Mexican Corn
Queso Cotija
Butter
Salt
Limes
Chili Powder
Wood Skewers

Preparation
Clean the corn, removing all husk hairs.
IN a large tall pot, add water hallways to cover all the corns.
Boil for about 1-2 hours in low-medium temperature until tender.
If you want corn in the cob, let them cool a bit and add wood skewers to the corn.
For corn in a cup, cover corn and let cool completely.
Using a knife, carefully cut off the corn grains from the cob. In a small pot, add about a
cup of water and heat up the corn with 3 tablespoons of butter, and salt to taste.
How to serve your corn in a cup:
In a cup, add corn halfways, about 1 teaspoon of queso cotija, a little lime juice and chili
powder (if desired).
Fill the rest of the cup with corn and add more queso cotija, a drizzle of lime juice and
chili powder(if desired).
How to serve your corn in the cob:
Butter the corn all the way through, add salt, a drizzle of lime juice.
Cover the corn in the cup completely with queso cotija and chili (powder if desired).

21. Microwaved Sausage and Cheese


Spaghetti Dinner
Ingredients:

1 1/2 cup (180 grams) of spaghetti, broken into short segments


1 1/2 cup (355 grams) of water
1/4 tsp of salt
1 cup (240 gram)of half and half
1/8 tsp of freshly grated nutmeg
1/2 heaping cup (45 grams/1.6 oz) of shredded fontina cheese
1/2 heaping cup (45 grams/1.6 oz) of shredded sharp cheddar, plus more for topping
1/3 cup (20 grams/0.7 oz) of grated Parmigiano cheese, plus more for topping
Salt and freshly ground black pepper to taste
4.2 oz (120 grams) of sweet Italian sausage meat
1 clove of garlic, finely minced
2 sprigs of fresh thyme
1 tsp of unsalted butter

Preparation

Break the spaghetti up into short segments with your hands into a microwave-proof bowl.
Add water and salt, then stir to combine.
Cover the bowl and microwave on high for 4 min, then stir again with a fork.
Cover and microwave on high again for 3 ~ 4 min (depending on the thickness of the
spaghetti)
until the pasta is al-dente and the waters mostly absorbed.
Add the half and half, grated nutmeg, shredded fontina and cheddar,
and grated Parmigiano cheese.
Mix evenly and season with salt and black pepper.Set aside.Divide the Italian sausage,
minced garlic, fresh thyme and unsalted butter into 2 mugs.

Use a fork to mix them slightly, then microwave on high for 1 min.
Break up the sausage meat with a fork (which shouldnt be completely cooked yet) and
return to the microwave for another 1:30 min.
Divide the spaghetti and cheese mixture into the mugs and mix with the sausage on the
bottom.
Top with more shredded cheddar, Parmigiano cheese and freshly ground black pepper.
Microwave on high for another 3:30 min until hot and bubbly
(you might want to place a sheet of parchment on the bottom in case it over-spills).
Serve immediately.

22. In closing
I hope that these recipes have served you well and have saved your precious
time.THANK YOU again for choosing this book.If you liked it,please leave a
review,i would appreciate it as an author.
-Julian Stone

Table of Contents
1. Introduction
2. Coffee Cup Chilaquiles
3. Huevos Rancheros Egg Whites Mug
4. 1-Minute Paleo Choc Chip Cookie
5. Apple Banana Baked Oatmeal in a Mug
6. Mug Cheesecake (2 Minutes Microwave)
7. Pumpkin Coffee Cake in A Mug
8. Flax seed muffin in a mug
9. Apple Crisp in a Mug
10. Coffee Cup Quiche
11. Coffee Cup Coffeecake
12. Banana French Toast in a Mug
13. Carrot and pistachio cake in a mug
14. Banana Bread Mug Cake
15. Blueberry Flax Microwave Muffin
16. Cinnamon Roll Mug Cake
17. Instant Mug o Mac & Cheese in the Microwave
18. Strawberries & Cream Mug Cake
19. Meat Loaf in a Mug Recipe
20. Mexican Street Corn In a Cup
21. Microwaved Sausage and Cheese Spaghetti Dinner
22. In closing