2 Minute Microwave Mug Bread

:drinker: Finally a guilt free bread even a diabetic can enjoy.

I've adapted this recipe for individual Cinnamon Mug Muffins (Mug Bread) from the many versions you can find on the Internet. It's a very healthy alternative to other breads and muffins because it's made from ground flaxseed meal. It's low-carb, high fiber and packed with heart healthy Omega 3 Fatty Acids.

Each gluten free muffin is just 196 calories and has 4 grams of carbohydrates and 9 grams of fiber. That's only 5 net carbs per muffin. (You subtract the fiber carbs because they are not metabolized). The fiber helps you feel full and the slow digesting carbs will not spike your blood sugar.

Here's the quick and easy recipe (OK to substitute brands):

1/4 cup Bob's Red Mill Organic Golden Flaxseed (120 calories)
1/2 tsp Clabber Girl Double-Acting Baking Powder (0 calories) DO NOT USE BAKING SODA
1 packet Splenda (0 calories)
1 tsp ground cinnamon (6 calories)
1/4 cup Egg Beaters (30 calories) or 1 whole medium egg (65 calories)
1 tsp olive oil (40 calories) or 1 tsp of butter or margarine or 1 tbsp of apple sauce (for lower fat)

--Put all dry ingredients into a microwave safe coffee mug and mix together with a fork.
--Add the egg and olive oil (or butter or margarine or apple sauce) and beat with a fork until smooth.
--Microwave 90 seconds to 2 minutes maximum. (My muffin came out perfect in 90 seconds in 1050 watt microwave. I checked t to see if it was done by sticking in a knife, which came out clean).
--Allow to cool slightly.
--Dump it out of the mug, then slice and enjoy with your favorite toppings or use like bread to make a sandwich.

It takes about 5 minutes from cupboard to plate (measuring consumes most of the time). After cooling a bit, pass a knife around the inside of the mug and the funny looking 4-inch tall muffin will easily fall out when flipped upside-down. I was pleasantly surprised how delicious and moist it was. The texture was perfect (I was expecting something close to sawdust). It tasted just like a bran muffin. I was worried the cinnamon (which has been proven to help diabetics control their blood sugar) would be overpowering, but it was just right. I usually eat Wasa Crisp Breads (Sourdough) as part of my breakfast and lunch, but now I think I'll be making these whenever I can.

For my sandwiches, I use a small 4.5 inch (13 oz) Pyrex bowl, which creates a larger bread, about 4 inches in diameter. In my microwave, I had to increase the time to 2 minutes. When cooled, you can easily slice it in two and add your favorite sandwich makings. To me it tastes and feels a lot like honey whole wheat bread. Delicious toasted too.