Muffin in a Mug

It is confession time, my friends. Seven months of baking and blogging have taken their toll. Well it really isn’t the baking or the blogging, it is the over-consumption of the baking that has led me to today’s post.

I have pretty much always lived a healthy and balanced life. Exercising, sleeping well and eating right kept me on track. I have never had the luxury of being able to eat whatever I want in whatever quantity. I have always had to be mindful of maintaining a healthy body and weight. And for the most part, I always have – with a few slips here and there like when I spent the majority of my twenties living low-fat/high-carb and obsessively exercising. I was skinny but very unhealthy inside and out. Thankfully, my body (and my husband and my mom) forced me to come to my senses and I found balance again.

Taking good care of yourself isn’t hard when you only have you to think about. Add a husband to the equation and it doesn’t change things too much as they are usually fairly self-sufficient and the nurturing required in their care leaves a decent amount of time to maintain some personal focus. My husband is rolling his eyes.

Enter motherhood. Ahhhhh, motherhood, the game changer. And for me, not just motherhood but children with special needs and the deep wounds and challenging behaviors of severe trauma and loss. Every bit of my time and energy was focused on their healing and needs. My life was no longer my own and changed dramatically.

So did my habits.

I have always loved to cook, bake and eat but my kitchen became my therapy and my escape. Food became my comfort. It also became an important way for me to nurture and comfort the little people in my life.

Fast forward a few years, over 40, well over my ideal weight, not sleeping enough, out of balance again.

I have no regrets.

I love being a mom, even on the hard days.

Every sacrifice is worth it and leaving “all about me” behind is a journey we all have to take as we mature and gain perspective.

Especially if we become parents.

Unfortunately, what we tend to do is completely forget about ourselves. We accept the expanding waistlines, dark circles, wet ponytails and stretchy black yoga pants as part of motherhood. An outward sign of our personal sacrifice. After all, it isn’t about us anymore.

Or is it just me?

Still no regrets but it is time for me to find balance again. My children are healthy and happy, healing and thriving and growing up. I don’t have babies anymore. My youngest will start kindergarten in August and I will just be with me again a lot of the time. Well, Ethel’s youngest starts kindergarten too so I’ll be with her at Zinc Bistro lunching on French food. And I’ll probably be in Nathan’s classroom a lot just so I can be near him helping out. But you get where I’m going with this.

It is time to find and focus on me again.

This blog has been a huge step in that direction and I love it so much. I love sharing family recipes and stories with you and that will continue but I do have to make some changes. My body is demanding change and balance.

At the risk of giving you way more information than you could possibly ever want to know, I will tell you that I have a pretty significant wheat sensitivity that I like to ignore. I tested negative for Celiac but it is still an issue for me. It isn’t too big of a problem for me if I am careful but I can be reckless … my high-carb/low-fat 20’s and now the somewhat obsessive amount of baking I’ve been doing since I got my hands on my grandmother’s recipes.


I also have to tell you, crazy things happen to you over the age of 40 and your body doesn’t bounce back and recover like it once did. At least mine doesn’t. I needed to start listening and being more mindful of my health and longevity. It is amazing what we take for granted and can get away with when we are younger.

A friend recommended an incredible book to me that I can honestly say has opened my eyes to health and nutrition in new and inspired ways. It has also spurred me on to do further reading and research into a low glycemic and gluten-free lifestyle.

Many of the principles in this book are not new to me as over the years I have read just about everything published on diets, health and nutrition. But this is different. This is not a diet or a fad. This is biblically based and just makes sense to me; a “where have you been all my life” kind of sense.

It is how I truly like to eat and how my body feels and functions best and I am adjusting to the loss of flour and sugar. Counting and tracking calories, fat grams, carbs, points, etc. and logging every morsel I put in my mouth throughout the day; I hate that and I won’t do it. That is about weight loss – this is about a strong, well-nourished, healthy body and a healthy weight is a happy side effect.

Listening to my body and making a few small changes to nourish and care for it. That I can do. That I have to do.

So, I have made a few small changes and I have been gluten-free/sugar-free for almost two weeks now and I feel like a new woman. And I have to tell you, almond and coconut flours are incredible. I am still working out the “sweetener” to my liking but have a few recommended Stevia products on order that should be better for baking.

I promise, I will still post traditional recipes but will be working on healthy tweaks and modifications as options. And I and will soon have pages atop my blog with indexes for traditional recipes and low-glycemic recipes (as I test and post more and more of them).

For now, I would love to share with you one of my favorite discoveries from Trim Healthy Mama by Serene Allison and Pearl Barrett – you didn’t think I was going to forget to give you the name of the book did you? – Muffin in a Mug.

The best thing about these muffins is that my kids LOVE them and are eating them just about every morning. They are so simple to make and are loaded with flax meal. It makes me feel great knowing that with every bite, they are filling their bodies with healthy life-giving foods that taste like a treat. I have taken the basic recipe in the book and tweaked it into two versions that we absolutely love, pumpkin and chocolate.

Sugar-Free/Gluten-Free Muffin in a Mug




  • 1 egg
  • 2 Tbsp. golden flax meal
  • 1 Tbsp. + 1 tsp. almond flour
  • 1 tsp. pumpkin pie spice
  • 1 tsp. cinnamon
  • 1/2 tsp. baking powder
  • 3 packets Truvia or other Stevia based sweetener (adjust to your sweet-tooth)*
  • pinch of kosher salt or sea salt
  • 1 Tbsp. unsweetened pure pumpkin puree

*Note on Stevia – the small amount of Truvia used here does not leave the bitter aftertaste that it does when baking in larger quantities. I’m still working on that.


Crack the egg into the bottom of a coffee cup and whisk with a fork.



Add your dry ingredients.


Add then the pumpkin puree and mix ingredients together vigorously until well combined.


Here’s the crazy part. Put it in the microwave for one minute.

I know.

I’m still trying to get my head around it.


Turn it out onto a plate and you have a pumpkin muffin. An ugly pumpkin muffin, yes but a healthy and delicious one. Add a little whipped cream and berries and it gets prettier.


My husband and my kids LOVE the pumpkin muffin and I think it is delicious but the chocolate – it tastes like cake. Truly, like rich chocolate cake.



This muffin is made the same way but with a slight tweak to the ingredients.


  • 1 egg
  • 1 1/2 Tbsp. golden flax meal
  • 1 Tbsp. + 1 tsp. almond flour
  • 1 heaping Tbsp. unsweetened cocoa powder
  • 1/2 tsp. cinnamon (I added this as I love what a hit of cinnamon does for chocolate)
  • 3 packets Truvia or other stevia based sweetener
  • 1/2 tsp. baking powder
  • pinch of kosher or sea salt
  • 1 level Tbsp. coconut oil


Add the ingredients in the same way you did for the pumpkin muffin and pop it in the microwave for 1 minute.


It is so good, I promise. The coconut oil adds a little more fat and calories than the pumpkin puree but it is a good healthy fat. Coconut oil is something I have been reading up on and I am impressed. Take a look at The Coconut Oil Miracle by Bruce Fife if you want to learn more about this incredible super food.

Flax and almond flour can be found at most grocery stores now and they are just the beginning of the incredible possibilities available in gluten-free cooking and baking. I can hardly wait to experiment and share more with you!


And be sure to let me know what you think!!


34 thoughts on “Muffin in a Mug

  1. Tracy :)

    This looks delicious and just the answer this way over 40 lady needs! I am looking forward to more healthy options! Thank you!

  2. apuginthekitchen

    I sit here reading your post in my stretchy black yoga pants, ugh! It’s so easy to slip and since blogging and entering food contests my eating habits have suffered also. Good for you, I started a diet a few weeks ago and am trying very hard to stick to it but it’s really more of a life style change than a diet I love the mug muffins or cakes, and especially that they are gluten and sugar free. Look forward to more healthful posts.

    1. Welcome Company with Danielle Post author

      Girl, I wrote the post in my stretchy black yoga pants. I’m pretty sure I’ll never give them up, I just don’t want them to streeeeetch quite so much. This new path for me is definitely a lifestyle change and one that I have to make. I have to tell you, it has been a piece of cake (so to speak) and I am loving it!

  3. Instant Mama

    Not sure about the whole diet, but I LOVE your focus on gaining a healthy body and not on losing weight. Also, coconut oil is awesome – the best out there for cooking. And it is a healthy fat. There is some controversy but once you do the research it’s pretty clear. We read “The Healing Miracle of Coconut Oil” and it really got into the chemistry of how your body reacts to it, even cooked. Amazing stuff (sorry I don’t remember the author). Great choices you’re making. Looking forward to a few recipes that are low sugar – I am nursing a sore throat right now because of an ice cream cone two days ago. Such a pain. My challenge right now is adding exercise – right now the “I run, you bike” is working, if they could just stop crashing into each other…!

    1. Welcome Company with Danielle Post author

      You should take a look at the book – it is 600+ pages but so interesting as far as health and wellness. Coconut oil is incredible and I am so happy to have learned more about all of the amazing healthful properties it offers. I will never be without it again. Adding exercise is so important but we don’t have to kill ourselves to do so – unless a small person runs over us with a bike that is. 😉

  4. Clanmother

    And that is why I have a love/hate relationship with my kitchen!!! I love to bake and eat, but the scale is not as cooperative! Aargh….

    Love your post…

    1. Welcome Company with Danielle Post author

      Thanks Rebecca. I love “growing-up” but it has necessitated a change in my thinking and attitude toward food. But change and growth are good and I am excited to have more control over my health and to finally put to rest that love/hate relationship with the kitchen. 🙂

    1. Welcome Company with Danielle Post author

      I am loving experimenting with the different flours and loving being free of refined white flour and sugar. It is very empowering to take charge of our health and buck convention. I am looking forward to sharing more and more delicious and healthy recipes.

  5. CraftyStaci

    I’m so glad you’re sharing some gluten-free recipes! My daughter’s fiance has Celiac disease, and she’s going gluten-free as well, so we’re learning. I’m at a loss over which flours to use when, so thanks in advance for the education! 🙂

    1. Welcome Company with Danielle Post author

      I can’t recommend Trim Healthy Mama enough, just for the general nutritional information alone. I also have a beautiful cookbook called The Joy of Gluten-Free, Sugar-Free Baking by Peter Reinhart and Denene Wallace. They use a lot of interesting flours. If you get a coffee grinder (new and has never ground coffee) or a seed grinder, you can make your own flour out of any nut/seed. I’m using a lot of almond flour, coconut flour and garbanzo bean flour to start but have lots of ideas and plans to expand on that. I am loving this and loving how I feel free from refined white flour and sugar! Congrats again on the upcoming wedding!!

  6. tinywhitecottagetin

    What a very personal post. Thank you for sharing your thoughts on motherhood and the sacrifices made for our children. I couldn’t agree more. I wouldn’t change any of the past years sacrifices I have made for my family. I was just taking a good look in the mirror the other day and realized how I do not get to the salon as often as I should and I really could use a new wardrobe! I may look into the gluten free, sugar free idea. 🙂

    1. Welcome Company with Danielle Post author

      We do make a lot of important sacrifices and they should be made willingly and without regret. That’s being a wife and mom. But there definitely comes a time when we need to start thinking about us again. Without guilt! Our kids and families are better off having a wife and mama who cares for herself too. And updates her wardrobe now and again! 🙂 I will never give up the yoga pants completely but I am looking forward to stylish and fabulous again! 😉 Gluten-free/sugar-free has been so much easier than I could have imagined and I can’t remember the last time I felt this good. It is also a really fun challenge to re-work recipes – any excuse to play in my kitchen!

  7. gotasté

    Dani, this lovely post makes me happy. I am touched by what you have written. I’m not sure if I can be like you to keep a gluten free diet meaning to part with my favorite crusty breads but it certainly is a good program to keep our body going. Yeah, after 40… I am also still trying to get my head around the 1min microwave muffins that looks more than just delicious!…..danny

    1. Welcome Company with Danielle Post author

      Thank you so much, Danny. I’m sure my move to GF/SF seems a little crazy with all of the sugary fattening treats I post but I think the key there is that they are TREATS; for once in a while. I was enjoying way too much and had to start paying attention to how I was feeling. I am so surprised at how easy it has been to go gluten/sugar free and it is so much fun experimenting with new ingredients. I will certainly have a “treat” now and again but I feel very good about taking charge of my health! I have to tell you though, good crusty bread is my favorite and hard to give up! Oh, and those microwave muffins … CRAZY … I’ve just had to accept how good they are and move on because they will never make sense to me. 🙂

    1. Welcome Company with Danielle Post author

      Thanks Rhonda. The baking has been a challenge as the sweetener just isn’t the same and never tastes quite right. I am determined though, to find the right balance. I have some yummy savory dishes to share though!

  8. Keep Calm and Eat On

    Gluten-free is the new ‘in’ food! Do you read Aron Goyoaga’s blog? Here’s the link:
    You will love it. I have been following her since day one of blogging besides other really incredible health food bloggers. I think you will love all her recipes as they are all 100% gluten free.
    As for the mug cake: I love them! Have you tried sweetening your cakes with apricot puree or date puree instead of sugar? They are of course not the same but they add a delicious taste.

    1. Welcome Company with Danielle Post author

      Thank you for introducing me to Cannelle Vanille – I LOVE it! Her photography is gorgeous. I even love her recipe names “Quinoa Full of Spring” – I think that’s how she said it. Lovely! I’m so glad you like the mug cakes, aren’t they crazy! The purees sound great. Right now I am trying to keep all sugars out (except whole fruit of course). When I’ve dropped the weight I need to I will add some healthier ones back in once in a while.

        1. Welcome Company with Danielle Post author

          I know we can’t compare ourselves to others, we are all different and have different styles with our blogs. It would be pretty boring otherwise. But her blog is very beautiful and inspirational (as is yours). I hope my blog continues to improve and my skill level (especially with photography) gets better and better.


I am so glad you have visited and would love to hear from you. Please leave a comment, your thoughts and feedback are important to me.

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s