Muffin in a Minute

This basic recipe is a godsend to the WLS patient when they start needing a quick tasty nutritious breakfast or snack, as you'll see from the variations below. Of course everything is up for adjustment to your own tastes - so enjoy the exploration! 

Basic Muffin In a Minute recipe 

1/4 Cup flaxseed Meal 
1/2 teaspoon Baking Powder 
1/2 teaspoon cinnamon 
1 tablespoon Splenda (optional) 
1 egg 

Mix everything together in a coffee cup or small cereal bowl. Cook for one minute in the microwave. Turn the cup upside down to take the muffin out. If it looks wet, let it sit for a minute or so. I have these for breakfast. You can add blueberries, or try other additions. Some people add a tablespoon of cream cheese before cooking. 

Nutrition stats: 
Cals:....201 
Fat:......14 
Protein:..12 
Carbs:....10 

Nutrition stats with almond meal instead of the flaxseed: 
Cals:....241 
Fat:......19 
Protein:..12 
Carbs:.....8 
I like the flavor a bit more, and it makes up a little lighter texture wise. 

Here are many other variations/suggestions. I've tried to put them all in one place. Remember that different variations make different stats. 

Tips: 
Add a teaspoon of buttermilk blend to the muffin makes it raise higher and it is much lighter. 
Make muffins in paper muffin cups. 
Make it in one of those "disposable" reynolds tupperware containers. The rectangular ones. It comes out loaf shaped, and for some reason doesn't end up as dense. 

Fruit/vegetable/nut suggestions: 
Add a little mashed banana, chopped pecan and make a banana nut muffin. 
Add a tablespoon of canned pumpkin and substitute pumpkin pie spice for the cinnamon. 
Add some form of dried fruit. 
Put a few raisins in. 
Add fresh blueberries or raspberries. They are wonderful and freeze up nice. 
Add sugar free applesauce. 
Grate up a few baby carrots and top with splenda 
Add frozen cranberry slices and orange flavoring. 
Add chopped nuts (if you are far enough out from surgery. 
Powdered peanut butter. 
Chocolate peanut butter. 
Almond poppy seed version: add a dash of vanilla extract, a dash of almond extract, some poppy seeds and some slivered almonds. Then sprinkle a few more slivered almonds on top before microwaving it. You may need to use quite of bit of Splenda in it. Egg substitute can give a better texture than regular eggs. 


Protein versions: 
Add a scoop of protein powder. Can add two Tbsp water and 2 tbsp SF cinnamon Dolce syrup to add some moisture to the batter. 
Make an orange muffin, by replacing a tablespoon of the flaxseed with a tablespoon of Nectar fuzzy navel. Just experiment. If it is too wet when it comes out of the microwave, put it back in for another 20 seconds or so. 
Add 1 scoop of Lean Dessert Vanilla Protein and 1 Tablespoon water. 
Add chocolate pro powder, and 1 tsp unsweetened cocoa powder and 1 tbsp of Davinci Peanut butter syrup. Reeses Muffin! Esp. good smeared w/ a little Peanut butter. 
One scoop Isopure perfect natural vanilla, 2 tbsp water, 2 tbsp SF french vanilla syrup and a capful (I'm guessing about a tsp) vanilla extract. Topped w/ a little SF apricot preserves. 
Add LD Cinnamon Roll and 1 tablespoon of cream cheese to the muffin, and 1 tablespoon of SF applesauce. Cook for 1 minute and 30 seconds. Used a medium ramekin bowl, and it did not run over. 


Savory variations: 
Put in some garlic herb seasoning instead of the cinnamon and then spread it with some whipped vegetable cream cheese after it was cooked. 
Add ginger for a gingerbread taste. 
Make a hamburger bun, use a little onion powder, garlic powder and a spice on my rack labeled Savory it was really good. Use a cereal bowl and it works just fine. 
Use flax meal (1/4 cup), 1 tsp baking powder, 1/4 tsp salt, 1/4 tsp red pepper flakes, 1/4 tsp black pepper. After it is cooked add 2 slices of deli roasted turkey and 1 slice of provolone cheese (melted first in the microwave) 
Add ginger and clove. 
Add a little garlic powder and some cheddar cheese. 


Pizza Versions 
Leave out the splenda and cinnamon, and add some parmesan cheese. When it is done, slice it into 1/2 inch slices (about 4 small pieces), top it with a spoonful of pizza sauce, some mozzarella, sliced mushrooms and a little piece of proscuitto. 
Add a little garlic powder and some italian seasoning to the muffin 
Try some pepperoni. 
Toast up nice in the oven when the cheese is melting on the top. A little pesto added in the muffin. 
Add mozzella cheese, italian seasoning, dried onion, dried garlic, chopped pepperoni to basic muffin mix and spread it in larger bowl, spread a little pizza sause and more cheese and bake it. Sort of like thick crust pizza. 


Sweet versions 
Add about 2 tablespoons of DiVinci syrup. 
Add a tablespoon of Wheat Germ, some nutmeg in addition to the cinnamon, and a small glug of SF Davinci Praline. Much moister that way. 
Add cocoa and SF chocolate chips. (can be a trigger food for some) 
Add LD Cinnamon Roll and sub pumpkin pie spice. 
Add a little SF Marmalade. 
Add cocoa powder. 
Add some butter and SugarTwin brown sugar substitute, and sugar-free chocolate chips. 
Add lemon juice to the muffin and frosting and lemon zest on top of the cream cheese frosting. 
Add cookie dough syrup and SF choc chips. 


Pancakes/french toast: 
Leave out the splenda, added just a bit of vanilla extract, cook it, then sliced it up THIN, like pancakes, and have them with a little SF maple syrup!!! It makes YUMMIE pankcakes in 1 minute!!!!!!! 
- Cook it in a wider dish, leave out the Splenda and could it be a sandwich bun. Use half of it with thin sliced deli meat. 
Make a loaf to slice, then either dip in egg and make French toast or put in a toaster for 'toast'. 
Make it with some Splenda and cinnamon and some raisins. Cut it into 3 slices. Dredge those slices in a beaten egg and then fry them up in a pan. Take them out and drizzle some SF maple syrup on them and some fresh blueberries, strawberries, etc. 


Some ways to top it: 
Spread muffin with a little ricotta and SF blueberry jam. 
Spread it with some whipped vegetable cream cheese. 
Top a vanilla muffin in a minute with fresh strawberries and sugar free cool whip. 

Frosted Cinnamon Icing 

1 Tbsp Ground Cinnamon 
1/3 cup Splenda 
1/2 pk (4 oz) softened cream cheese 

Mix ingredients by spoon until well mixed. Spread on top of flax muffins 

Something like carrot cake. 
Separate version: 
Doubled the recipe (I used the course ground flax seed) 

Then add: 
2 scoops of the cinnamon roll protein 
1/2 cup raisins 

Mixed the dry items & raisins then added the required 2 eggs with two Tablespoons water 

Scooped some mix into 3 coffee mugs and layered a little cinnabliss then added some more of the mix. 
(I know I doubled the recipe but used 3 cups) We thought it was a bit like a carrot cake ...kind of like a cinnamon roll with some body. Very very Yum. 

White Cake w Almond flour 
Whip up two egg whites with the electric mixer, then add two tablespoons of splenda, 1/2 teaspoon of vanilla. 

1/3 cup almond flour, 
1 tablespoon white flour, 
1 teaspoon of Buttermilk Blend, 
1/2 teaspoon baking powder 
1 tablespoon of chopped up butter 

Put in the Magic Bullet and keep pulsing it. It looks like cookie dough when all mixed together. Then fold the dry ingredients into the egg white mixture and poured it into a cereal bowl that had been sprayed with PAM. Note: Buttermilk blend is powdered buttermilk. 

Microwave for two minutes, turned it out onto a plate and makes an excellent white cake. 

Calories 395 
Fat 29g 
Carbs 20g 
Sugar 1g 
Fiber 4g 
Protein 16g 

Pineapple upside down muffin 
Spray a coffee mug with butter flavored spray 
Place 2 TB Cinnabliss in bottom of cup. 
Place one pineapple ring (canned in its own juice) 

In a small bow mix 
1/4 cup flax meal, 
1 egg, 
1/8 cup buttermilk, 
2 packets splenda, 
1/2 tsp baking powder 
sprinkle of cinnamon. 

Pour mixture carefully over pineapple. Microwave 1 minute. Let it sit for a minute then turn out onto a plate. 

Peach Heaven Variation: 
Instead of the pineapple use 2 teaspoons of No Sugar Added Peaches along with the juice it comes in and instead of the buttermilk use about 1/4 tsp of lemon juice. Add extra Splenda and cinnamon. top with some sugar free Cool Whip. 

Chocolate Cake in a Minute with Frosting 

1 tablespoon butter - can substitute SF applesauce. It is denser and heavier with the applesauce. 
1 egg 
½ teaspoon baking powder 
2 tablespoons cocoa 
2 tablespoons splenda 
1 tablespoon sugar free vanilla syrup 
1 teaspoon buttermilk powder 

Melt the butter in a coffee cup in the microwave just until it is liquid. Stir in the egg. Add all other ingredients and mix well. Bake in microwave for one minute. Dump onto plate and let cool. Frost and enjoy 

Frosting: 
1 teaspoon SF Vanilla pudding dry mix 
1 tablespoon milk 
3 tablespoons SF Cool Whip 

Mix the pudding and milk until pudding is dissolved. Then mix in the cool whip. 

Note: Buttermilk powder gives this a tanginess that I could not come up with any other way. It also does an amazing job working with the baking powder to make the cupcake rise. Think vinegar and baking powder foaminess. Once you open the buttermilk powder you need to store in the refrigerator. I like Hershey's Special Dark Cocoa when I can find it. Altern is a granulated sweetener sold by Walmart. It is made with maltodextrin. Look for it next to the granulated Splenda. 

Cake Only Stats: With Butter 
Cals 150 
Fat 12 g 
Cholest 31g 
Sodium 169g 
Carbs - 8g 
Sugars 1g 
Fiber -g 
Protein 3g 

Substitute 1 tablespoon of unsweetened applesauce for the butter 
Cals 49 
Fat 0g 
Cholest 0 g 
Sodium 177g 
Carbs -9 g 
Sugars 1g 
Fiber 4g 
Protein 3g 

Please note that these do not offer much for protein, and have whole tablespoon of butter. That's saturated fat, and enough for earlier post ops to dump. These should be a rare treat and newer ops shouldn't really have room for more than a bite or two after a protein meal. 

Pumpernickel Rye with Caraway seeds 

1/4 Cup Flaxseed Meal 
1 tsp Baking Powder 
1 tsp Splenda (you need just a LITTLE sweetness) 
1 egg (Instead of an egg you can use the powdered eggs and add 2 tbs water) 
1 Tbs rye flour 
1 Tbs buttermilk blend 
1 tsp Caraway Seeds (Optional: assuming your pouch is seed friendly) 
1 tbs unsweetened cocoa powder 

Mix all in a cup and nuke for approximately 1 min. YMMV depending in your microwave 

Slice into 4 or 5 slices, slather with hot mustard and delicately fold a lovely slice of pastrami or corned beef on top. A slice of swiss cheese and a quick pass under the broiler are optional. 

Apple Cake - 5 Minutes Microwave 

Peel, core and slice an apple into thin slices. Spray a cereal bowl with PAM. Put the apple in the bowl and sprinkle with cinnamon and splenda. Put in the microwave on high for three minutes. 

While the apple is cooking - mix in a coffee cup: 

1/4 cup flaxseed meal 
1/2 teaspoon baking powder 
1 teaspoon buttermilk blend 
1 tablespoon sugar free applesauce 
1/2 teaspoon cinnamon 
1 ounce DaVinci sugar free vanilla syrup 
or 1/4 teaspoon vanilla extract and 2 tablespoon Splenda 
1 egg 

Mix together with a fork, then mix into the cooked apple. Put back in the microwave for 2 minutes. Turn onto a plate. Add sugar free Cool Whip. 

Variations: 
Cinna-Bliss on it, and a squirt of reddi-whip. 
Or make it with sf apple pie filling. (Comstock)