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Excerpt for Easy Peasy Cookin' by , available in its entirety at Smashwords

Easy Peasy


Cookin’ Made Easy



Published by BPO Publishing

Smashwords Edition


Copyright 2019 Stephen Toon, Phillip Scheldt, Kyra Effren


Smashwords Edition, License Notes Thank you for downloading this eBook. This book remains the copyrighted property of the author, and may not be redistributed to others for commercial or non-commercial purposes. If you enjoyed this book, please encourage your friends to download their own copy from their favorite authorized retailer. Thank you for your support.


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This book remains the copyrighted property of the authors, and may not be redistributed to others for commercial or non-commercial purposes. If you enjoyed this book, please encourage your friends to download their own copy from their favorite authorized retailer. Thank you for your support.



BPO Publishing


BPO is a publishing company.


BPO is about people making a difference. A group that got tired of a world seemingly dominated by those only interested in whatever goes wrong. We are no longer waiting for institutions and procedures to fail; instead, we are acting, making and building.


We all face challenges in our lives. We hope we make every life happier and the world around us a better place.





Table of Contents


Portion Distortion

10 Tips for Single Grocery Shopping

Addonations



BREAKFAST


Blueberry Pancakes in a Mug

2 Minutes French Toast in a Cup

Banana Pancakes

No Crust Quiche

Fried Bologna and Egg Sandwich

Overnight Oats

Morning Omelet

Tomato Scrambled Eggs

Breakfast Taco

Omelet


SALADS / VEGETABLES


Best Avocado Chicken Salad You Will Ever Have

Roasted Chicken with Blueberry Salad

Watermelon and Tomato Salad

Thai Style Shrimp Salad

Spinach Salad with Strawberries, Red Onion and Feta

Grape and Feta Salad

Cheesy Broccoli Gratin

Parmesan Zucchini Fries

Jacket Sweet Potato

Peanut Butter and Tomato Soup


LUNCH / DINNER


Huevos Rancheros in a Mug

Egg Fried Rice in a Mug

Burrito in a Mug

Meatloaf in a Mug

English Muffin Pizza

Thai Peanut Noodles

Peanut Chicken, Broccoli with Coconut Rice

Chicken Thighs with Green Onions, Peas and Mushrooms

Sausage and Cheese Spaghetti

Lasagna in a Mug

Mac and Cheese for One

Avocado Macaroni and Cheese

Turkey and Avocado Melt

Shrimp with Snow Peas

Chicken Salad with Grapes

Pork with Broccoli and Cashews

Kyra’s No-Visible-Vegetables Cottage Pie

Tomato Soup and Grilled Cheese


SMOOTHIES & DESERTS


Smoothies

Mini Cobbler

Peach Cobbler Mug Cake

Pumpkin Mug Pie with Toffee and Carmel

Cinnamon Roll Mug Cake

Vanilla Rice Pudding

Red Velvet Cake in a Mug

Mug Cakes

Oatmeal Cookie Dough in a Mug

My Great Grandmothers Rice Pudding




Twenty Years ago VS. TODAY



10 Tips for the Single Grocery Shopper


Just one mouth to feed in your house?

Solo shopping and dining can be a cinch.

Celebrate your singleness by feeding yourself well.

Feed yourself with health in mind.

Singles say it's a challenge to shop and cook for one as recipes are designed with a family in mind.

You buy bread in loaves, cereal in large boxes, and eggs by the dozen.

Just LOOK for frozen entrees, yogurt, and some frozen desserts which are available in single servings.

Fruit and vegetables can also be bought by the piece instead of the pound and the meat market can sell you less that 1lb. of meat.

The grocery store truly can be a treasure trove of food opportunities for the single person.



1. Breads thaw quickly. Freeze extra bread.


2. Smoothies are, by design, single servings. Great for breakfast, lunch, dinner, or a snack.


3. Canned soup is an easy meal for one.


Enhance soup by adding frozen or fresh veggies, or topping with green onions, fat-free sour cream, freshly shredded Parmesan, etc.

Make soup a meal by grilling a slice of whole-grain cheese bread, or serving a roll or whole-grain crackers on the side.


4. Pasta the perfect entree for singles.

Fresh packaged pasta - boil what you need - freeze the rest.

Dry pasta boil as much as you need - store the rest.

Cold pasta salad makes a great lunch, or you can microwave leftover pasta for a hot lunch.

For sauces, try bottled marinara, store-bought pesto, or just a drizzle of flavored olive oil and some shredded Parmesan or your favorite salad dressing.


5. Bags of salad make salads a cinch! Lunch or dinner. Buy a bag then add …:

Dried fruit.

Roasted nuts.

Fruit. Try fresh berries pears, a can of mandarin oranges.

Ready-to-go veggies like cherry or grape tomatoes; sugar snap peas or baby carrots or slice up some cucumber, zucchini, or bell pepper.

Canned beans (kidney, black, or garbanzo). Rinse and sprinkle them on top.

Cheese. Buy it pre-sliced, -shredded or -cubed, or cut it yourself.

Water-packed tuna. Just open a can, drain the excess water, flake, and toss it in.

Cooked shrimp. Get them in the frozen section, or buy fresh from a grocer you trust.

Sliced turkey, roast beef, or roasted chicken from a nearby deli or supermarket deli.

Light salad dressing. Keep bottled favorites in your refrigerator, or just drizzle a little olive oil and balsamic vinegar over the top


6. Frozen entrees are an easy alternative. The trick is finding those that are both tasty and higher in fiber and nutrients.


7. Healthful bagged or boxed frozen foods come in handy. Just use part of the bag or box for your single serving, put the rest back in the freezer for another meal.

8. Purchase "use as you go" sauces and marinades. Keep bottled or frozen versions on hand and just use what you need, when you need it. Keep leftovers in the fridge (or freezer, if you're using frozen types).


9. Breakfast items lend themselves to Single Servings. It's easy to whip up one serving of French toast, toasted bagel, omelet or scrambled eggs, hot or cold cereal, even hash browns.


10. For other breakfast items (like pancakes, waffles, and muffins), make half a batch (these Freeze well too).


Chapter One


BREAKFAST

BLUEBERRY PANCAKE IN A MUG



SERVES 1

INGREDIENTS

• 3 Tbsp all-purpose flour

• ¼ Tbsp baking soda

• 2 tsp maple syrup (honey or agave)

• 1 Tbsp milk

• 1 Tbsp vegetable oil

• 1 egg

• 1 Tbsp blueberries, fresh or frozen


PREPARATION

1. Whisk together all of the ingredients except the blueberries in a microwave safe mug. Mix the batter until there are no lumps.

2. Lastly stir in the blueberries.

3. Microwave roughly for roughly 1 minute - 1 minutes 15 seconds or until it is firm to the touch on top. (timing is based on my 1200W microwave so your timing might vary)

4. Top with a little maple syrup and some more blueberries, enjoy immediately!


Recipe Notes

You can make it up the night before and store in the fridge until ready for it.

Take care not to overcook as your mug cake will get rubbery

Add any flavors you like, sliced banana, chocolate chips or even dried fruit





2 MINUTES FRENCH TOAST in a CUP


SERVES 1


INGREDIENTS

1 or 2 slices of bread, cubed (just fill your cup to overflowing a bit)

1 Tbsp butter

1 egg

3 Tbsp milk

Dash cinnamon

Drop of vanilla extract (optional)


PREPARATION


1. Cube bread.

2. Melt butter in cup for a few seconds in your microwave. Swoosh it around the cup.

3. Add bread to the cup.

4. In a separate cup, combine the egg, milk, cinnamon, and vanilla. Stir.

5. Pour the liquid over the bread. Smoosh it a little and allow the liquid to soak into the bread.

6. Microwave. Start with one minute, then add ten seconds at a time until it’s cooked to your liking (no runny eggs). In my microwave that’s 1 minute, 20 seconds.

7. Add syrup if desired.

BANANA PANCAKES


(SERVES 4, MAKES 10 TO 15 PANCAKES)


INGREDIENTS

2 cups all-purpose flour

2 tsp baking powder

1 tsp baking soda

1 tsp salt

4 bananas (Blueberries are good too)

2 eggs

1/2 cups milk

1 tsp vanilla extract

Butter for cooking and serving

Syrup for serving


PREPARATION

Preheat the oven on its lowest setting.

1. Combine the flour, brown sugar, baking powder, baking soda, and salt in a medium size bowl. Mix thoroughly with a spoon.

2. In another medium bowl, mash 2 of the bananas with a fork. Add the eggs, milk, and vanilla, and mix well to combine. (Use a potato masher on bananas then blend with eggs)

3. Add the dry mixture to the bananas, stirring with a spoon until everything just comes together. Tender pancakes come from not over mixing the batter. If there are still a few pockets of flour, don’t worry about it. Let the mixture sit for 10 to 15 minutes.

4. Meanwhile, slice the 2 remaining bananas.

5. Place a nonstick or cast-iron skillet or griddle over medium heat. Once it’s hot, melt a small amount of butter, about 1/4 teaspoon, in the skillet and ladle some pancake batter into the center of the pan.

A normal amount of batter is to 1/3 cup, but you can make your pancakes as large or small as you like. If it’s your first time making pancakes, make them smaller: They‘ll be easier to flip.

6. As soon as the batter is in the pan, place 3 to 4 banana slices atop the uncooked side of the pancake. Once the edges of the pancake start to dry up and you can see the middle start to bubble, flip the pancake over. Cook until it is browned on both sides, about 30 seconds to 1 minute per side.

7. Stack the finished pancake on a plate in the warm oven and repeat Steps 6. and 7. until you run out of batter. Serve hot, with butter and syrup.

IF YOU’RE IN A HURRY, use a larger skillet or griddle and cook a few pancakes at a time. Making batches of three or four is much faster than one pancake at a time!

NO CRUST QUICHE

Serves 1

INGREDIENTS


2 eggs

1/3 cup red bell pepper, diced

2 thin slices ham, diced

¼ cup fresh spinach

Salt, to taste

Pepper, to taste


PREPARATION

1. Combine all ingredients in a microwaveable mug.

2. Cook on high 1 minute in microwave, making sure eggs don’t bubble over, stir and cook for another minute.

OVERNIGHT OATS


SERVES 1


INGREDIENTS


1/4 cup oats

3/4 cup milk or water (can use almond milk)

Fruit of your choice

Let soak overnight, if using milk refrigerate

PREPARATION

Before going to bed mix ingredients together, if using milk refrigerate

Heat in microwave for 2 minutes

Add sweetener and milk or butter and serve


MORNING OMELET


SERVES 2


INGREDIENTS


• 2 eggs

• ½ bell pepper, diced

• 2 slices ham, diced

• ¼ cup fresh spinach

• salt, to taste

• pepper, to taste


PREPARATIONS

1. Combine all ingredients in a microwaveable mug.

2. Cook for 2-3 minutes, making sure the egg doesn't bubble over. Stir halfway through the cooking process.


TOMATO SCRAMBLED EGGS


SERVES 1


INGREDIENTS

1/2 Tbsp butter

2 large eggs

4 small chopped Roma tomatoes (seeded and de pulped)


1/8 tsp Herbs de Provence

Salt and pepper, to taste

ADDITIONS sprinkling of chopped fresh basil or other herbs, top with sprinkle of cheese.


PREPARATION


1 Melt the butter in a small or medium nonstick pan over medium heat, swirling it around to coat the pan. Add the tomatoes and cook until they release their juice and most of it evaporates, 5 to 7 minutes.

2 Meanwhile, crack the eggs into a bowl and add a generous sprinkling of salt and pepper. Beat the eggs lightly with a fork.

3 Turn the heat down to low and add the eggs to the pan. Using a spatula, gently mix the eggs with the tomatoes and stir carefully and continuously, to keep the eggs from forming chunks. Turn the heat down as low as possible; the slower your eggs cook, the creamier they’ll be.

4 Once the eggs are cooked to your desired consistency, turn off the heat and add any chopped herbs. Basil is the best with tomatoes. I like my scrambled eggs loose and juicy with the eggs forming very soft curds. You can let them cook a little longer if you prefer your eggs drier.


BREAKFAST TACO


SERVES 2, 1 if hungry


INGREDIENTS


2 corn tortillas

1 Tbsp salsa

2 Tbsp shredded reduced-fat Cheddar cheese

½ cup liquid egg substitute, such as Egg Beaters


PREPARATION


1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.

2. Meanwhile, coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

OMELET


SERVES 2


INGREDIENTS


4 Eggs

2 tbs finely chopped scallions (1/4 small red onion finely diced)

1/4 cup grated cheese (cheddar, Romano)

1/4 cup chopped vegetables (zucchini, cauliflower)

Seasonings (dill, red pepper flakes)

Salt and pepper to taste

Butter for the pan


PREPARATION

1. Place the eggs, dill, salt and pepper in a bowl, combine with a fork.

2. Melt a teaspoon of butter in a big frying pan over medium high heat.

3. Once the butter is sizzling add the scallions (or onion) and sauté for about 2 minutes until its translucent, remove from the pan.

4. Add the egg and seasonings to the medium hot pan and the finely chopped 1 shallot or onion, swirl it to coat the surface evenly. If fresh the center of the omelet cooks more quickly than the edge, use a spatula to pull any raw egg into the middle.

5. Then stop touching it, after about 30 seconds, toss 1/4 cup grated cheese on top of the egg, along with any other raw or cooked vegetable you feel like adding. Once none of the egg remains translucent, 30 seconds to 2 minutes, fold the omelet in half with your spatula and lift it out of the pan. You don’t want any brown on your eggs

Chapter Two


Salads / Vegtables

BEST AVOCADO CHICKEN SALAD YOU WILL EVER HAVE!


SERVES 1


INGREDIENTS


2 slices multigrain bread*

1/2 ripe avocado

1 tsp. green onions (your choice to eliminate)

2 cups cooked boneless, skinless chicken breast, chopped

4 thin slices of cucumber, chopped

Salt and pepper to taste

1 tsp. Lime juice

2 tsp. Cilantro (optional)


PREPARATION


1. In a medium bowl mix green onions, chicken, avocado, lime juice, Cilantro and seasonings together

2. Spread on the bread* and serve the sandwich open face


*Serve on lettuce leaf as a salad.


ROASTED CHICKEN with BLUEBERRY SALAD


SERVES 1


INGREDIENTS (Chicken)


1 boneless, chicken breast, skin on

1/4 cup shallots, minced

1/3 cup olive oil

1/4 cup red wine vinegar

2 Tbsp whole grained mustard

2 Tbsp lemon juice

1/3 cup chopped parsley

1 pinch crushes red pepper flakes

Salt and pepper to taste


PREPARATION (Chicken)

1. Combine the shallots, vinegar, olive oil, lemon juice, mustard, parsley and red pepper flakes in a gallon storage self dealing bag.

2. Add the chicken, seal the bag and squeeze to coat the chicken.

3. Marinate in the refrigerate for at least 1 hour, or longer.

4. Drain the chicken, discard the left over marinade.

5. Place the chicken in a oven proof skillet, season with salt and pepper.

6. Roast at 450ø for 30 minutes, testing with a meat thermometer, should registers165ø.


INGREDIENTS (Salad)


1/3 cup blueberries

1 cups arugula

1/4 cup thinly sliced red onion

1/8 cup torn fresh basil leaves

1/4 cup lemon juice

3 Tbsp honey

2 tsp Grey Poupon mustard

1/3 cup extra virgin olive oil

Salt & pepper to taste


PREPARATION (Salad)

7. In a medium bowl, whisk together the remaining olive oil, lemon juice, honey, mustard. Season with salt and pepper. Add the blueberries, arugula, onion, and basil and toss to combine.Taste and adjust the seasoning,

8. Put the salad on a plate, Place the chicken on top, and serve.

WATERMELON and TOMATO SALAD


SERVES 1


INGREDIENTS


1 large tomatoes, ideally heirloom varieties, cut into 1 1/4-inch cubes

1 1/2 cups seedless watermelon, cut into 1 1/4-inch cubes

kosher salt to taste

¼ cup extra-virgin olive oil

2 tbs. sherry vinegar, rice vinegar, or white vinegar

Kosher salt and freshly ground black pepper to taste

1/4 cup feta cheese, torn into large crumbles


PREPARATION


1. Combine the cubed tomatoes and watermelon in a large, nonreactive bowl and toss gently to combine. Add salt and let stand 5 to 10 minutes while you prepare the dressing.

2. Whisk together the oil and vinegar and season with salt and pepper to taste.

3. Add the cheese to the tomatoes and watermelon, then the dressing, and toss gently to combine.


THAI STYLE SHRIMP SALAD


SERVES 2


INGREDIENTS


1/2 tsp coriander seeds, toasted and ground

Kosher salt and freshly ground black pepper to taste

12 shelled and deveined frozen medium shrimp, thawed, patted dry

1 1/2 Tbsp olive oil

1 Tbsp fresh lime juice

1/4 tsp honey

Pinch crushed red pepper flakes

Dash fish sauce

2 cups thinly sliced Napa cabbage

1/2 cup carrot, shaved with a vegetable peeler


PREPARATION


1. Put a large skillet over medium heat.


2. In a small bowl, combine the coriander, 1/2 teaspoon salt, and black pepper to taste. Season the shrimp with this spice mixture.


3. Add 1 tablespoons of the olive oil to the preheated pan. Arrange the shrimp in a single layer in the pan and cook, without moving, until golden brown, about 3 minutes. Flip and cook until golden brown and cooked through, about 2 minutes.


4. Meanwhile, in a medium bowl, Whisk together the lime juice, honey, red pepper flakes, fish sauce, and remaining 1/2 tablespoons olive oil. Season with salt and black pepper. Add the cabbage and carrot and toss to combine. Taste and adjust the seasoning, adding salt and pepper as needed.


5. Top the salad with the shrimp and serve.

SPINACH SALAD with STRAWBERRIES, RED ONION & FETA


SERVES 2


INGREDIENTS


1 Tbsp red wine vinegar

1 tsp Dijon mustard

1/8 cup olive oil

Kosher salt and freshly ground black pepper

2 cups of packed baby spinach

1/2 cup sliced strawberries

1/4 cup crumbled feta cheese

Thinly sliced red onion

1 /3 cup sliced almonds


PREPARATION


In a medium bowl, whisk together the vinegar, mustard, and olive oil. Season with salt and pepper. Add the spinach, strawberries, onion, almonds, and feta. Gently toss to combine.


Serve on a chilled plate with crisp crackers.

GRAPE and FETA SALAD


SERVES 1


INGREDIENTS


2 Tbsp. red wine vinegar

2 tsp Dijon mustard

1/4 cup olive oil

4 cups arugula

1 cup grapes, halved

1/4 cup thinly sliced red onion

1/4 cup sliced almonds

1/4 cup crumbled feta cheese

Freshly ground black pepper


PREPARATION


1. In a large bowl, whisk together the vinegar, mustard, and olive oil.

2. Add the greens, grapes, onion, almonds, and feta. Lightly season

with salt and pepper and toss gently to combine.


Serve on a chilled plate with crisp crackers or as a first course.

CHEESY BROCCOLI GRATIN


SERVES 2


INGREDIENTS


1 Tbsp olive oil

2 cups broccoli florets (from 1 small head)

Kosher salt and ground pepper

1 garlic cloves, minced

1/4 cup heavy cream

1/4 tsp freshly grated nutmeg

1/3 cup grated Gruyére cheese

1/3 cup thinly sliced scallions, white and green parts

1 cup Panko bread crumbs, toasted


PREPARATION


1. Put a large skillet over medium-high heat. Add the olive oil followed by the broccoli and a good pinch of salt. Cook, stirring occasionally, for 1 minute.

2. Add the garlic and cook until the garlic becomes fragrant, about 1 minute.

3. Reduce the heat to medium, add the cream and nutmeg, and cook until the cream reduces slightly and the broccoli is cooked through, about 2 minutes.

4. Add the Gruyere and cook, stirring constantly, until the cheese is melted, about 1 minute.

5. Remove from the heat, stir in the scallions, top with the Panko, and serve.

PARMESAN ZUCCHINI FRIES


SERVES 2 (as a side dish)


INGREDIENTS


2 large eggs

1/2 cup Panko bread crumbs

1 cup freshly grated Parmesan cheese

1 Tbsp chopped fresh rosemary leaves

Freshly ground black pepper

3 small zucchini, ends trimmed, halved lengthwise & into 6 spears each

Olive Oil Spray


PREPARATION


1. Preheat the oven to 500°F.

2. Put the eggs in a shallow bowl and beat them lightly. In a separate bowl, stir together the Panko, Parmesan, and rosemary. Season with salt and pepper.

3. Working with one zucchini spear at a time, dip the spear into the beaten eggs, allowing the excess to drip off. Lay the spear in the Panko, turning and pressing to coat all sides.

4. Arrange the spears in a single layer on a baking sheet. Spray the spears with the olive oil, season with pepper, and bake until the zucchini is crisp and tender, about 5 minutes.

5. Serve hot.

JACKET SWEET POTATOES


SERVES 2

INGREDIENTS


2 large sweet potatoes

salt and pepper, to taste

1/4 cup sour cream

1/4 bunch scallions, finely chopped


PREPARATION


1. Preheat the oven to 400°F.

2. Scrub the sweet potatoes and stab them with a fork a few times, rub skin with olive oil. Lay them on a aluminum foil lined baking sheet.

3. Bake for 60 to 75 minutes. Because sweet potatoes vary greatly in size, stick them with a long knife after an hour to check them. If it goes through easily, they’re ready. If not, bake longer.

4. Let the potatoes cool for 15 minutes. Make along cut along the top of each potato and open them gently. Beat the soft, orange middle with a fork to fluff it up.

5. Sprinkle with salt and pepper. Add sour cream and scallions (or more salt and pepper) to taste.


* A sprinkle of cinnamon might be nice.


** You can microwave the potato, without coating the skin with olive oil, for 2 to 5 minutes then rub the outer skin and bake in oven for 20 minutes.

PEANUT BUTTER and TOMATO SOUP



SERVES 1 (with leftovers overs to freeze)


INGREDIENTS


1 10 1/2 oz can tomato soup

4 Tbsp peanut butter

1 10 1/2 oz chicken stock

1 cups milk

1 14.5 oz diced tomatoes

Salt and pepper to taste


PREPARATION


Combine all the ingredients in a medium/large saucepan. Bring to a boil stirring to incorporate the ingredients. Simmer for about 10 minutes, let slightly cool and put in a blender (cover the blender top with a dish towel for safety) to purée the tomatoes. Serve with a side of toast topped with Parmesan cheese.

Chapter Three


Lunch / Dinner

HUEVOS RANCHEROS in a MUG


SERVES 1


INGREDIENTS


1 Tbsp. olive oil

1/2 scallion, chopped

1/2 cup chopped tomatoes

1/4 tsp ground cumin

1/2 avocado, diced

2 Tbsp salsa

1 Tbsp fresh cilantro, chopped

1 dash Tabasco sauce

1/4 cup grated cheddar cheese

1 large egg

1/4 tsp kosher salt

1/4 tsp freshly ground

Black pepper

5-6 tortilla chips

Sour cream, for serving


PREPARATION

1. In a jumbo mug, combine the oil, scallion, tomato, cumin, and heat in the microwave for 1 minute until scallion is translucent and the tomato softened. Stir in the avocado, salsa, cilantro, Tabasco, cheese, egg, salt, and pepper.

2. Insert the tortilla chips and nestle them down into the egg mixture. Microwave for another 1 to 2 minutes until the egg has set. Serve immediately with a dollop of sour cream.

Variations:

MEAT: Add 1/4 cup of chopped leftover carne asada, chicken, turkey, or shrimp for heartier huevos.

CHEESE: Try this recipe with Monterey Jack, Pepper Jack, goat, feta, or authentic Mexican cotija cheese.

EGG FRIED RICE in a MUG


SERVES 1


INGREDIENTS


1 cup cooked jasmine rice

2 Tbsp frozen peas

2 Tbsp chopped red pepper

1/2 stalk of green onion, sliced

small pinch of mung bean sprouts

small pinch of shredded purple cabbage

1 large egg

1 Tbsp low-sodium soy sauce

1/2 tsp sesame oil

1/2 tsp onion powder

1/4 tsp five-spice powder


PREPARATION


1. Place the rice into a large mug. Lay the peas, red pepper, green onion, mung bean sprouts and cabbage on top.

2. Cover the mug with cling film. Using a knife, puncture one or two small holes through the film. This step is important! You don’t want to scald yourself.

3. Microwave on high for 1 minute 15 seconds.

4. In the meantime, beat the egg and mix in the seasonings (soy sauce, sesame oil, onion powder and five-spice powder).

5. Pour the egg mixture into the mug, and stir with the vegetables and rice.

Cover the mug with cling film again, and microwave for 1 minute 15 seconds to 1 minute 30 seconds. Take the mug out of the microwave, and give everything a good stir. Let the fried rice stand for a minute to finish cooking. Use a fork to fluff up the rice and serve.

BURRITO in a MUG


SERVES 2


INGREDIENTS


1 cup cooked brown rice

1/2 cup canned black beans

1 cup pico de gallo (or salsa), drain off excess liquid

A few pinches of salt

1/2 cup corn chips

1/2 cup diced avocado

1/4 cup grated cheddar cheese


PREPARATION


1. You can either buy pre-cooked/packaged rice at the grocery store, use leftovers from takeout earlier that week, or cook a batch in the microwave.*


*(To cook in the microwave: combine 1 part rice to 2 parts water in a microwave safe bowl, cover, and microwave on high until all of the water is absorbed. Cooking times will vary depending on the amount of rice, but a 1/2 cup of uncooked rice usually takes around 10 minutes.)


2. Place a few scoops each of the brown rice, black beans, and pico de gallo (or salsa) in a mug. Give it a stir, and microwave on high for 1 minute to heat. Season with salt, to taste.


3.The toppings: finish off your mug dinner with more pico/salsa, a few corn chips broken into pieces, and diced avocado, top with cheddar cheese.


* A spoonful of sour cream and a squeeze of lime is also good here (but the options are limitless...make it your own!)

MEATLOAF IN A MUG


SERVES 1


INGREDIENTS


2 Tbsp milk

1 Tbsp ketchup, plus more for serving

2 Tbsp quick-cooking oats

1 heaping tsp dry onion soup mix

1/4 lb. lean ground beef

8 ounce mug


PREPARATION


1. Place 2 tablespoons milk, 1 tablespoon ketchup, 2 tablespoons quick-cooking oats, and 1 heaping teaspoon dry onion soup mix to mixing bowl.

2. Mix until blended.

3. Crumble 1/4 lb. lean ground beef into mixture. Combine lean ground beef with mixture. Place ground beef mixture in 8 ounce mug and firmly press. Cook in microwave for 3 minutes.

4. The meatloaf in a mug is now ready to serve. Add ketchup and other condiments as desired. Enjoy!

ENGLISH MUFFIN PIZZA



INGREDIENTS


1 whole-wheat English muffin, split

1 small tomato, seeded and diced

1 tsp extra-virgin olive oil

1 thin slice (1/2 ounce) Canadian bacon, diced

1/4 cup shredded part-skim mozzarella cheese

Chopped fresh basil, for garnish


PREPARATION


Preheat the oven to 450 degrees. Line a small baking sheet with foil.

Place the English muffin halves cut-side up on the baking sheet. Top each with tomato and drizzle with the olive oil. Sprinkle the Canadian bacon over the tomatoes, then top with the mozzarella. Bake for 10 to 12 minutes, or until the cheese is melted and beginning to brown. Sprinkle with basil.

THAI PEANUT NOODLES


SERVES 1


INGREDIENTS

1 pack Ramen noodles

Peanut butter to taste

Pinch of red pepper flakes

2 Tbsp chopped salted peanuts


PREPARATION


1. Boil water in a separate container, add water to noodles and let stand for 3 minutes.

2. Add peanut butter and red pepper flakes and blend into mixture

3. Add chopped peanuts

You’ve got Thai food for dinner in about four minutes!

PEANUT CHICKEN, BROCCOLI with COCONUT RICE*




SERVES 2

Make a full batch of the Peanut Sauce and use some for this and the rest for dipping veggies, dressing salads, or smothering your favorite protein.


Rice serves 6 *(Save leftover rice to incorporate into soup, mix with cheese and chopped beef as a quick dinner)


INGREDIENTS (Rice)


1 1/2 cups long-grain rice

1 can (13.5 ounces) coconut milk

1/2 tsp salt, plus more to taste

1 chicken thigh chopped into bite-sized pieces

2 tsp. vegetable oil

1/3 cups chopped broccoli, stems and florets separated

1/4 cup peanut sauce

Chopped fresh cilantro


PREPARATION


1. Rinse the rice. Add it, along with the coconut milk, salt, and 1/2 cups water, to a pot over medium heat. Bring to a boil, then turn heat to low. Let the rice simmer, covered, with the lid askew, until the liquid is gone, about 20 minutes. If the rice is done before the stir-fry, remove it from the heat, fluff it a bit with a fork so it doesn’t stick to the pot, and cover to keep it warm. It should be just barely tender, but not soft.

2. While the rice cooks, sprinkle the chicken with salt and pepper and set aside.

3. Place a large pan or wok over medium-high heat and add 1 teaspoon of the vegetable oil. Let it get hot and add the broccoli stems. Cook, stirring occasionally, to soften the stems, about 3 minutes. Add the tops of the broccoli and ¼ cup of water and cover the pan. It will steam and sizzle a lot, so watch out! "Let the broccoli cook until the water evaporates, about 3 more minutes. Test a piece of broccoli with a fork. It

4. Add the remaining teaspoon of oil to the pan and put it back over medium heat. Add the chicken and cook, stirring occasionally, until it’s no longer pink, about 5 minutes. Add another ¼ cup water and stir occasionally until the chicken is cooked all the way through, another 2 minutes. Salt and pepper, to taste

5. Add the peanut sauce and stir to coat the chicken. Don’t worry if the sauce seems too thick at it will blend with the water to become a glaze.

6. Once the chicken is coated with sauce, put the broccoli back into the pan and stir it all together. Taste and add salt as needed.

7. Scoop the coconut rice onto your plate and top with the broccoli, chicken, and cilantro.


INGREDIENTS (Peanut Sauce)


½ cup salted creamy peanut butter* (almond or sunflower butter can be substituted)

2-3 Tbsp tamari (you can substitute soy sauce)

1-2 Tbsp maple syrup(or other sweetener of choice)

¼ tsp. red pepper flakes / adjust to preferred spice level)

2-3 Tbsp lime juice

1/4 cup Water (to thin)


INSTRUCTIONS


Combine ingredients in a bowl, blend well. Refrigerate unused for up to two weeks.

CHICKEN THIGHS with GREEN ONION, PEAS and MUSHROOMS


SERVES 2


INGREDIENTS


1 4oz boneless chicken thighs, pounded to a 1-inch thickness

Kosher salt and freshly ground black pepper

2 Tbsp olive oil

1 cups sliced button mushrooms (from 8 ounces)

1/2 cup sliced green onion, bulbs and leaves

1/2 cup peas, fresh or frozen

2 tsp white wine vinegar

1 tsp dried tarragon


Over


PREPARATION

1. Put a large skillet over high heat. Season both sides of the chicken with salt and pepper. Add the olive oil to the pan. Arrange chicken in the pan skin-side down and cook until golden brown, about 3 minutes.

2. Flip the chicken and move to one side of the pan. To the open space, add the mushrooms, green onion, and peas. Season with salt and pepper and cook, stirring occasionally, until the vegetables are slightly wilted and caramelized, about 2 minutes.

3. Remove from the heat and stir in the vinegar and tarragon. Put the chicken on a platter or plates, top each piece with a scoop of the vegetable mixture, and serve immediately.


* Serve with redskin potatoes, boiled till cooked through, drain, toss in butter and dill.

Sausage and Cheese Spaghetti


Makes: 2 small servings


Ingredients:

1 1/2 cup of spaghetti, broken into short segments

1 1/2 cup of water

1/4 tsp. of salt

1 cup of half and half

1/8 tsp. of freshly grated nutmeg

1/2 heaping cup of shredded Fontina cheese

1/2 heaping cup of shredded sharp cheddar, plus more for topping

1/3 cup of grated Parmigiano cheese, plus more for topping

Salt and freshly ground black pepper to taste

4.2 oz. of sweet Italian sausage meat

1 clove of garlic, finely minced

2 sprigs of fresh thyme

1 tsp. of unsalted butter


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 water’s 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 shouldn’t 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).

LASAGNA in a MUG



SERVES 1


Use No Cook Noodles. No-cook pasta is a handy substitute if you'd rather not pre-boil your noodles. But it still needs to be softened before going into the microwave. Place the noodles in a container of warm tap water and let them sit for about 15 minutes, then drain and add to the rest of the ingredients.


INGREDIENTS


1 tsp olive oil

1/2 garlic clove, minced

3-4 small mushrooms, sliced

1/2 teaspoon dried

1 cup canned crushed tomato’s

1/4 tsp. kosher salt

1/4 tsp. freshly ground black pepper

2 strips lasagna noodles, broken into 2-inch lengths (No Cook Noodles)

1/4 cup ricotta cheese

3-4 slices fresh mozzarella

1 Tbsp grated Parmesan cheese

1 Tbsp minced fresh basil


PREPARATION


1. In a large mug, combine the oil, garlic, mushrooms, oregano, tomato, salt, and pepper.

2. Microwave for 1 to 2 minutes until the vegetables are tender. Set the tomato sauce aside.

3. In a second large mug, layer the lasagna in the following order: tomato sauce, noodles, ricotta, and mozzarella. Repeat this layering, finishing with sauce and a sprinkling of Parmesan cheese.

4. Microwave for 30 to 60 seconds to heat through and melt the cheese. Serve immediately, topped with the basil.


Variations:

*ITALIAN SAUSAGE: If you like meaty lasagna, cook a link of Italian sausage in a separate mug. Remove the casing, crumble the meat, and put in a mug with 2 to 3 tablespoons of water. Microwave for 2 to 3 minutes until cooked through, then drain off the liquid. Layer the cooked sausage in with tomato sauce.

*SPINACH: A few leaves of fresh spinach layered in with the cheese adds color, nutrition, and a fresh, bright flavor.

MAC and CHEESE for ONE


INGREDIENTS


½ cup elbow macaroni

½ cup water

3 Tbsp milk

salt, to taste

pepper, to taste

¼ cup shredded cheddar cheese

fresh chive, to garnish, optional


PREPARATION


Mix the macaroni, water and salt in a microwaveable mug.

Microwave for 2-3 minutes, then stir.

Add the milk, cheese, salt and pepper, then stir.

Microwave for another 30 seconds, stir and garnish with a sprinkle of chives.

AVOCADO MACARONI and CHEESE in a MUG


SERVES 2


INGREDIENTS


1 cup elbow macaroni

1 cup water

1/2 cup shredded cheddar cheese

1/2 of a ripe avocado

salt and pepper to taste


PREPARATION


1. Add water and pasta into an oversized mug that can hold at least 20 ounces of liquid. Place the mug on a large plate (this is to catch the overflow of water that occurs when cooking). Microwave for 1 minute, then stir, making sure noodles do not stick to each other or to the bottom. Microwave for an additional 1 minute and stir again. Microwave for an additional 1 minute (you should be on minute 3 now) and stir again Noodles should be almost cooked at this point and most of the liquid should be gone. How much more you need to cook will depend on your microwave. I microwaved mine an additional 30 seconds.

2. While macaroni is cooking, place avocado in a small bowl and mash with a large spoon until only very small chunks remain.

3. If you have any remaining water in your mug, pour it out. Immediately add in cheese and stir until it completely coats the noodles. If you're using very finely shredded cheese, it should completely melt. If you are using thicker shredded cheese, you may need to microwave for an additional 20 seconds and stir again before it's uniform.

4. Add in mashed avocados and mix in with macaroni. Add salt and pepper as needed. Eat immediately.

TURKEY and AVOCADO MELT


SERVES 1


INGREDIENTS


1 Tbsp Dijon mustard

2 slices of your favorite bread

½ Avocado, thinly sliced

Kosher salt and freshly ground black pepper

¼ lb. thinly sliced smoked turkey breast

1 slice gruyere cheese (Swiss will also work)

1 tbs. mayonnaise

1 Tbsp. Olive oil


PREPARATION

1. Put a skillet over medium heat.

2. Spread the mustard on the bread Season the avocado slices with salt and pepper. Build each sandwich on half the bread, using the turkey, avocado slices, and cheese. Top the sandwich with other slice of bread, mustard side down. Spread mayonnaise onto the top and bottom of each sandwich.

3 To the preheated pan, add the olive oil and then the sandwiches. Cook until golden brown about 2 minutes. Flip sandwiches and cook until golden on the second side, about 2 minutes.

4 Remove the sandwiches to a cutting board slice in half, and serve.

SHRIMP with SNOW PEAS


SERVES 2


INGREDIENTS


12 frozen shrimp, thawed and shells, tail removed

2 Tbsp olive oil

1/2 tsp red pepper flakes

1 clove of garlic, minced

3 cups snow peas

2/3 cup low sodium soy sauce

1 tsp cornstarch

1 tsp sesame oil

Pepper


PREPARATION


In a small bowl add the soy sauce, sesame oil and cornstarch, stir to blend.

Put a medium skillet over medium high heat, season the shrimp with black pepper.


Add olive oil to skillet, add the shrimp in a single layer, allow them to cook until the turn pink and begin to brown. Flip toe shrimp over and cook the other side.


Once the shrimp are browned on both sides add the garlic and red pepper flakes and snow peas, stirring to insure the shrimp and snow peas are covered with the sauce.


Cover the pan and allow the peas to cook, about 8 to 10 minutes.


Remove from the heat, you can serve in a bowl, add warm rice if you desire.

CHICKEN SALAD with GRAPES


SERVES 2


INGREDIENTS


1 roasted chicken breasts

1 roasted chicken thighs

1 stalk celery, chopped into 1/4” pieces

2 green onions, cut into 1/4” pieces

12 seedless grapes, washed and dried

3 sweet pickles, diced into 1/2” pieces

1 hard boiled egg, diced

2 Tbsp Grey Poupon mustard

1/2 cup mayonnaise

1 Tbsp honey

Salt and pepper to taste


PREPARATION


1. Skin the chicken and toss the skin, remove the meat from the bone dicing the meat into 1” pieces taking care to remove excess fat.

2. In a large bowl place the chicken, celery, green onions, and sweet pickles and grapes toss to combine.

3. Add the mayonnaise, mustard and honey, mix to combine.

4. Taste the mixture and add salt and black pepper to taste.

5. Add the diced eggs, lightly tossing to blend.

6. Serve on a bed of lettuce or on whole wheat toast.

PORK with BROCCOLI and CASHEWS


SERVES 2

INGREDIENTS


1/2 Lb pork tenderloin sliced thin

Freshly ground black pepper to taste

4 tsp olive oil

2 cups broccoli florets (from 1/2 large head)

1/4 cup roughly chopped cashews

1 garlic clove, minced

1/4 tsp crushed red pepper flakes

2 Tbsp reduce sodium soy sauce

1 tsp. Dijon mustard

1/2 tsp cornstarch


PREPARATION


1. Put a large skillet over high heat. Season both sides of the pork with pepper. Add the olive oil to the pan. Add the pork in an even layer and cook, without moving, for 1 minute.

2. Flip the pork and add the broccoli to the pan. Continue cooking until the pork and broccoli begin to brown, about 2 minutes, stirring occasionally.

3. Add the cashews, garlic, and red pepper flakes and cook for another minute.

4.in a small bowl, whisk together the soy sauce, mustard, 4 tablespoons water, and the cornstarch.

5. Add the cornstarch mixture to the pan, cover, and cook for 1 minute until the sauce thickens. Serve hot.

KYRA’S NO-VISIBLE-VEGETABLES COTTAGE PIE


SERVES 4

INGREDIENTS (FILLING)


1 pound lean ground or cubed beef (or chicken)

1 medium onion, finely chopped

2 medium carrots, finely chopped

1 stalk celery, finely chopped

1/2 cup fresh mushrooms, finely chopped

1 small clove garlic, crushed (1/2 teaspoon garlic powder)

1/2 cup strong beef stock, can be made from cubes (can use low sodium Better with Bouillon with water)

1/2 tsp dry marjoram

1/4 cup ketchup

1 Tbsp Worcestershire Sauce

1 Tbsp chopped fresh parsley

Salt and pepper to taste


INGREDIENTS (TOPPING)


2 large potatoes, cut into large chunks

1 Tbsp butter

1/8 cup sour cream or yogurt

Salt and pepper to taste


PREPARATION


1. Boil the potatoes until soft, drain off the water and mash incorporating butter, sour cream.

2. Add seasonings to taste

3. Brown the meat in a large saucepan or skillet (if using chicken 1 Tbsp olive Oil)

4. Add vegetables, cook until are limp

5. Add beef stock and the remaining seasonings, cook covered 15 minutes, uncover and cook until the liquid has mostly evaporated (about 30 minutes)

6. Check seasoning, then add salt and pepper to taste

7. Spoon meat mixture into a casserole

8. Spread the mashed potato over the casserole

9. Bake the casserole at 350ø for about 20 minutes until the potato topping is slightly browned and the meat mixture is bubbling underneath

10. Let cool slightly, any leftovers can be frozen and served later



SALADS / VEGETABLES

LUNCH / DINNER

TOMATO SOUP and GRILLED CHEESE


SERVES 1


INGREDIENTS (The Soup)***


1/2 Tbsp butter

1 medium onions, chopped

2 cloves garlic, finely chopped

1 cans (28 ounces each) pureed tomatoes

3 cups vegetable broth (homemade is great, but a bouillon cube dissolved in water works just fine)

salt and pepper, to taste


ADDITIONS


1/4 cup heavy cream, to make cream of tomato soup

Leaves from 1 sprig fresh thyme

1 Tbsp chopped fresh basil

1 Tbsp zest from 1 lemon


PREPARATION


1. Melt the butter in a large pot over medium heat.

2. Add the onions, stir them to coat, then place a lid on the pot and leave it for 5 minutes. Take the lid off and stir the onions.

3. Add the garlic and cover again until the onions are soft and just starting to brown, another 2 minutes.

4. Add the pureed tomatoes and vegetable broth to the pot and stir, being sure to scrape any sticky onions off the bottom to keep them from burning. Bring the soup to a boil, then turn it down to low to simmer for about 10 minutes.

5. Taste and add salt and pepper as needed. Add the cream, herbs, or lemon zest, if using.


*** This recipe will make additional soup that can be frozen for up to 3 months. Package in plastic storage containers as individual servings.



INGREDIENTS (The Sandwich)


2 Tbsp softened butter plus more for frying pan

2 slices white bread

1 Tbsp Dijon mustard

1/2 cup grated cheese (cheddar, pepper jack, Swiss)


INSTRUCTIONS (The Sandwich)


1. Spread the butter on one side of each slice of bread, all the way to the edges.

2. Spread mustard on reverse side to the edge.

3. Place frying pan over medium heat for about 1 minute.

4. Place 1 slice of bread, buttered side down in a frying pan set over medium heat.

5. Top the mustard side with the grated cheese.

6. Top your slice with another piece of bread, buttered side up.

7. Fry the sandwiches until they turn golden brown, about 2 minutes. Press down gently on the top of each sandwich for even browning. Flip the sandwiches over with a spatula and repeat on the other side. Press down again to make sure that the cheese in the middle is melting. If either side is not as golden brown as you would like, flip that side down and cook it some more. (IF YOUR PAN IS TOO HOT IT WILL BURN THE SANDWICH) before the cheese melts.

8. Once the sandwich is golden and the cheese is melted in the middle, serve it up with the soup. Dunking is optional.

FRIED BOLOGNA and EGG SANDWICH


Serves 2


INGREDIENTS

2 (1-inch-thick) slices Bologna

2 large Eggs

Kosher salt and freshly ground black pepper to taste

2 Tbsp Mayonnaise

4 slices Sandwich Bread

2 (1/8 “ inch-thick) slices Red Onions


PREPARATION

Put 2 large sauté pans over medium heat to warm

1 add 1 tablespoon of the olive oil and then the bologna. Cook until the bologna is golden brown on both sides and starts to crisp, about 2 minutes per side.

2 Meanwhile, to the other pan, add the remaining 2 tablespoons olive oil and then the eggs. Season the eggs with salt and pepper. Cook until the whites are completely set but the yolks are still runny, about 2 minutes.

3 Spread 1 tablespoon of mayo on half of the slices of bread. Top each with a slice of bologna, a tried egg, and a slice of onion. Top with another slice of bread and serve.

Chapter Four


Smoothies & Deserts


SMOOTHIES


Here are four types of smoothies here, but, of course, once you get the hang of it, there are many more flavor combinations to be made. Frozen fruit is perfect for smoothies. Or, use overripe fruit that you wouldn’t eat otherwise. Add a teaspoon of vanilla extract to any of these and they will seem incredibly professional. The frozen melon drinks, in particular, are a refreshing slushy-like treat on a hot summer day.

Ingredients

1/2 cup yogurt, not Greek 1/2 cup fruit juice if you like the grocery store’s yogurt drinks, try making these at home for less! You don't even need to blend them—just add the yogurt and juice to a jar, then shake.

-OR-

1/2 cup yogurt, not Greek 1 cup frozen berries milk or juice to thin as needed 1 teaspoon vanilla extract Blend the yogurt, berries, a bit of milk, and vanilla until smooth, then adjust with more berries or milk to your taste.

-OR-

1/2 cup yogurt, not Greek 1 cup chopped frozen melon 1/2 cup water or juice 1 teaspoon vanilla extract

When you buy a melon, dice and freeze whatever you don’t eat. Pull it out a cup at a time and blend it with a bit of water or juice and vanilla to thin it out. it’s like a slushy, but better!

-OR-

1 cup yogurt, not Greek 1 mango, peeled, pitted, and diced milk to thin as needed Blend the mango and yogurt together. If it’s too thick to drink with a straw, add some milk to thin it out. A ripe andjuicy mango combined with yogurt is often all you need.

MINI COBBLER



You’ll need two microwave-safe mugs that each hold about 1 1/4 cups when filled to the brim.

If you are saving the second mug to be served later, cover and refrigerate, then microwave on 50 percent power for 1 to 1 1/2 minutes or until warmed through before serving.


2⁄3cupcup flour

31⁄2Tbsp. sugar

Generous 1/8 teaspoon ground cinnamon

2 or 3 pinches sea salt

2 tablespoons unsalted butter, cut into pieces

2 cups fresh or frozen (partially defrosted, undrained) mixed berries such as strawberries, raspberries, and blueberries or blackberries (halve any large berries)

1 table spoon clover honey or maple syrup

Scoops of ice cream or dollops of whipped cream for serving (optional)


Step 1

Stir together the flour, sugar, cinnamon, and salt in a 2 1/2-to-3-cup microwave-safe bowl, then add the butter.


Step 2

Cover with waxed paper. Microwave on HIGH for 40 seconds, or until the butter melts. Stir thoroughly, then re-cover; microwave on HIGH for 45 seconds. Stop and stir well, then re-cover and microwave on HIGH for 45 seconds. Stir again. (Don’t worry about any small lumps; they are okay.)


Step 3

Divide the berries and honey between the microwave-safe mugs, stirring to incorporate. Divide all but a generous 1/3 cup of the crumble between the two portions, lightly folding it in. Sprinkle the remaining crumble over each portion. Loosely cover and microwave on HIGH, for 1 1/2 minutes. If the berries aren’t cooked through and bubbling, microwave on HIGH for 30 to 50 seconds more.


Step 4

Let stand to cool slightly. Top with ice cream or whipped cream, if desired, and serve.

Peach Cobbler Mug Cake


Ingredients

1 Tbsp. butter

3 Tbsp. white cake mix (I used Betty Crocker)

1 - 2 pinches of cinnamon (can also add a small pinch nutmeg too)

2 1/2 Tbsp milk

1 (4 oz) diced peaches in light syrup (like these)

Instructions

Place butter in a mug and melt in microwave. Meanwhile, in a small bowl whisk together cake mix and cinnamon then whisk in milk and stir until well blended. Pour mixture over melted butter in mug (don't stir). Drain 2 Tbsp liquid from peaches (about 2/3 of the liquid. Discard or drink it) then pour peaches over top of cake mix (don't stir). Microwave on 50% power for about 3 - 4 minutes, until desired doneness (time may vary depending on each microwave oven and wattage). Allow to cool slightly (it will be ridiculously hot) then optionally top with vanilla ice cream and a light dusting of cinnamon.

Pumpkin Mug Pie with Toffee and Caramel


Note: If you want a crust, try moistening some graham cracker crumbs with some butter and pressing them into the bottom!

3/4 cup pumpkin puree (I used canned, naturally)

1/4 cup heavy cream*

1 egg yolk

1/4 cup sugar

1/4 teaspoon cinnamon

A pinch of ginger

A pinch of cloves

A pinch of salt

1/2 teaspoon vanilla


Combine all the ingredients in a large mug. If your mug is too small, try two mugs or a microwavable bowl. Turn the microwave power down to 50% power. Cook for 6-8 minutes or until a knife inserted comes out pretty clean. You could also try doing it at full power for less time. If you do that, I would start with maybe 2 minutes and then try every 30 seconds till it's done. Cool in the refrigerator (or freezer) and top with whipped cream, toffee bits , and caramel


*If you're dairy free, try coconut or almond milk. If you just want a skinny version, regular milk would probably work alright.


CINNAMON ROLL MUG CAKE


SERVES 1


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



PREPARATION


1. 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.

2. Microwave mixture on high power for 1 minute (depending on your microwave power) 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

1 Tbsp cream cheese, softened

2 Tbsp powdered sugar

1 tsp milk

PREPARATION


Combine all ingredients in a small bowl and whisk with a fork until smooth.

VANILLA RICE PUDDING


SERVES 2


INGREDIENTS (RICE)

1 cup long-grain rice

2 cups milk

1/4 cup sugar

1/8 tsp salt

2 tsp vanilla extract or vanilla bean, seeds scraped

PREPARATION (RICE)

1 Place a pot over medium heat and add the rice, milk, sugar, and salt.Stir until the sugar is dissolved and then bring to a boil. Once the milk is just boiling, turn the heat down to low and simmer for 20 minutes. Place a lid slightly askew on the pot so the steam can escape.

2 Remove a grain of rice and taste it to see whether it's cooked. lf it is soft and chewy all the way through, then it’s done. if not, let it cook for a few more minutes. Once the rice is cooked, add the vanilla, and stir.

3 Remove the pudding from the heat and let it cool to room temperature. Let it chill in the fridge for 2 hours before serving. You can also eat it hot, but if you wait, the pudding will thicken in the fridge and have a more pleasing texture.

RED VELVET CAKE IN A MUG


SERVES 1


INGREDIENTS

4 Tbsp. all purpose flour

2 Tbsp. granulated sugar

1/2 Tbsp. unsweetened cocoa powder

1/8 tsp. baking soda

2 Tbsp. buttermilk

1 Tbsp. fat free milk

1/2 Tbsp. vegetable oil

1/8 tsp. distilled vinegar

1/4 tsp. red food coloring

Cream cheese frosting

1 oz cream cheese

1 oz butter

4-6 tbsp powdered sugar (depending on how sweet you like your frosting)


PREPARATION

1. Combine all mug cake ingredients into an oversized microwave-safe mug. Mix with a small whisk until batter is smooth. Cook cake in microwave for about 1 minute.

2. Let cake cool and fully develop flavors before eating, about 30 minutes. While waiting, make the cream cheese frosting by combining all ingredients in a mixing bowl and mixing on high speed until frosting is light and fluffy.

MUG CAKE


SERVES 1


INGREDIENTS (Basic Dough)

1 Tbsp unsweetened apple sauce

2 Tbsp maple syrup ( *If you do not have maple syrup, you can substitute

2 Tbsp of cane sugar (preferably coconut sugar) with 2 Tbsp of almond milk (or milk of your choice) instead of the maple syrup.

few drops vanilla extract

1/4 cup flour

2 pinches of salt

1/8 tsp baking soda



PREPARATION


In a mug, add the apple sauce, maple syrup, and vanilla. Mix well, then add in the remaining ingredients (plus your chosen add-ins). Place the mug in the microwave and cook for 1:30-2:00 minutes on high. (Mine usually takes 2 minutes.) The surface should be cooked (it won’t brown) and slightly spring back when you press down on it with your finger. Let cool for a few minutes before topping with a scoop of ice scream — and, if you have them, sprinkles! Then dig in...a warm, gooey (two-minute) cookie!

OATMEAL COOKIE DOUGH in a MUG

SERVES 1


INGREDIENTS

1 1/2 Tbsp. (10 g) flour

2 Tbsp. (10 g) quick oats

1/4 tsp. baking powder

1 Tbsp. (12 g) sugar*

3 tsp milk**

1 large egg white

1 Tbsp. (15 g) chocolate chips or raisins


PREPARATION


1. Add coconut flour, oats, and baking powder to a microwave-safe mug or bowl. Mix until well combined.

2. Add sugar and milk, stirring until no clumps remain before adding in your egg white. Use a fork or whisk to beat the egg white into the batter, making sure that it is fully incorporated. Fold in chocolate chips, reserving a few to sprinkle on the top.

3. Microwave on high for 1 1/2 to 2 minutes, depending on microwave strength and thickness of mug. If it still doesn't feel done after that time, continue to microwave in 30 second increments until desired consistency is reached.

MY GREAT GRANDMOTHERS RICE PUDDING


SERVES 4 - 6


NOTE: This pudding would be placed in a coal over before retiring at night. The cooling oven would do the work of lowering the temperature and the next morning the rice pudding would be perfect. Kyra Effren



INGREDIENTS


2 Tbsp rice (prefer short grain)

3 Tbsp sugar

1 Tbsp boiling water

Pinch salt

2 cups whole milk (not low or skim)

1 tsp butter


PREPARATION


1. Preheat oven to 425

2. Place rice and sugar in a small deep dish casserole or soufflé dish, add boiling water and stir, add salt.

3. Heat the milk in the microwave for 1 minute, pour over rice and stir to incorporate salt and milk.

4. Place in over, immediately reduce the temperature to 375o, bake for 30 minutes.

5. Open the oven, breaking the skin that has formed and stir underneath the skin, reduce the heat to 350o and bake for another 30 minutes.

6. Reduce the heat to 300o repeat stirring, cook for another 30 minutes.

7. Reduce the heat and continue baking until the pudding is creamy and skin browned.


Serve at room temperature or slightly warmed.







Attributions


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GOOD & CHEAP, Eat well on $4/Day, Leanne Brown

5 in 5, 5 Fresh Ingredients + 5 Minutes = 120 Fantastic Dinners, Michael Symon

5 in 5, For Every Season, Michael Symon




About the authors:


Kyra Effren


Stephen Toon


Phillip Scheldt






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