Chia Blueberry Muggin – Muffin in a Mug

After a month of nonstop holiday baking, cooking (and, naturally, eating), I’m trying to wean myself off sugar. After only a few days of so-so success, I feel as if I should be sainted. Yikes. I’ve heard sugar is as addictive as hard drugs and I believe it.
So while I was experimenting in the kitchen with a no sugar brownie recipe (which was nothing to blog about!) I heard on the news that there is a recipe contest using chia seeds.

big as the tip of a pencil


My ears perked up. Chia Seeds! You know, those cute little black dots that look like poppy seeds. They actually sport a variety of subtle shades of brown, grey and black and are the size of the top of a pencil.

I do enjoy using chia seeds and happen to have a couple of bags of them on hand. My mind raced with all the fun things I could make. Everyone seems to love the simplicity and variety of the Muggin – or Muffin in a Mug. So Voila! A Chia Blueberry Muggin.
The most popular item on my blog is the Cinnamon Muffin in a Mug. So I know the simplicity of a muggin is an easy way to get a ton of nutrition in a tasty package.

chia seed varieties

The contest rules say that you need to use 2 Tablespoons of chia seeds in each recipe. To make this even more nourishing, I used blueberries and walnuts; both superfoods. Add the oatmeal and this includes FOUR superfoods!

If you don’t know much about the chia seeds, you’ll be pleasantly surprised to know they contain all kinds of omega-3 fatty acids. Not that I really know what that is or why anything called a “fatty acid” would be a healthy addition to a diet. It’s a mystery, but I’ll accept it on faith.

Chia seeds also absorb moisture in our stomachs, so they expand and help us stay full longer. There’s tons more information about this superfood in dozens of websites. This one seems to lay out the facts simply about chia nutrition.

I made a few versions before the master taste tester, my hubby Ken, tried a bite and his eyes lit up. “This is really good,” he said sounding like Dr. Oz who says that after trying every culinary item presented to him. I do hope Dr. Oz likes them because the contest prize is a trip to New York to present the item to the great Oz himself. And this is a prize winning recipe. Try it and see if your taste buds don’t cheer!

Be careful not to “over bake” this. The chia seeds will expand with moisture, so I took it out of the microwave when it was just set up in the middle and still a bit gooey on the bottom when I flipped it onto a plate. That was perfect.

Note: For those who follow my blog and have a container of “Muggin Mix,” yes, you may use the mix. Just delete the flour, oats and baking powder from the ingredients below and use 3 TBS + ½ tsp of Muggin Mix.

Gluten Free option – swap out the flour for quick oats.
Dairy Free option – swap out the yogurt for applesauce or oil.

Chia Blueberry Muggin – or Muffin in a Mug
Ingredients
1 egg
2 TBS plain yogurt
1 TBS honey
½ tsp almond extract
2 TBS chia seeds

2 TBS flour
1 TBS quick oats
½ tsp baking powder

4 TBS blueberries (fresh or frozen)
2 TBS chopped walnuts

Directions
Whisk the egg in a large coffee mug that will hold at least 12 – 16 ounces.
Add yogurt, honey, almond extract and chia seeds and mix well.
Stir in the dry ingredients until well blended.
Carefully fold in the blueberries and walnuts.
Put in microwave for about 1 ½ – 2 minutes. Don’t over bake.
Tip out onto a plate and enjoy.

The perfect breakfast – or dessert. High in protein, fiber and omega-3 fatty acids, whatever they are! Three superfoods cha cha together using ch-ch-ch-chia seeds.

The most popular item on my blog is the Cinnamon Muffin in a Mug. Please give it a test drive.
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