Cake in a mug 

Hi all, do you have days where you just need cake!?! I don’t like to make all these weird recipes with a thousand eggs and five tubs of sweetener. It’s a lot or food and I’d be too tempted to eat the lot!! These 1/2 syn roulades etc are actually a tweak of the plan anyway. It can harm your weight loss. This recipe however is just the egg. Just remember to always add your 1/3 rd speed foods for the best results. I had berries and lemon cream with mine. This is just stevia, quark and Sicilian lemon essence. 
It’s very simple :-

Whisk together with a fork in a mug the following :-

1 egg

1 tbs stevia or sweetener 

1/4 tsp of baking powder

1 tsp of cacao powder or cocoa powder (1 syn for my brand, even nicer with a tbs but count 2.5syns then)

1 tbs of almond milk from your healthy extra 

Once whisked microwave in the mug for 1 minute, if it’s not fully risen try another 20 seconds. It doesn’t look pretty but it’ll do the trick. You can make savory versions too. See below for other alternatives. 

Fruity porridge
First up we have a recipe for perfect porridge – central heating for the soul! Our microwavable version is tasty, ready in 3 minutes and cooked all together in one coffee mug!
In a large microwave-safe mug add 35g porridge oats (Healthy Extra ‘b’ choice) and 100ml milk from your allowance (Healthy Extra ‘a’ choice), and give it a good stir. Pop it in your microwave and heat on full power for 2 minutes, remove and stir again. Return to your microwave and heat on full power for another minute. Sweeten to taste and allow it to cool for a couple of minutes before you sink your spoon in.
Tasty toppings…
Fat-free natural yogurt and mixed berries with 1 level tsp runny honey (1 Syn)

Fresh mango and chopped banana sprinkled with 1 level tsp desiccated coconut (1½ Syns)

Chopped strawberries and 1 level tsp reduced-sugar jam (½ Syn)

Top tip: To avoid a messy microwave, you definitely want a mug that’s tall or wide (or both!).
Quiche in a flash
Would you believe us if we said that you can make a really tasty quiche in under 2 minutes? Well, here goes…
Spray the inside of your large microwave-safe mug (the bottom and the sides), with low calorie cooking spray – less than one calorie per spray (this will stop your egg sticking to the sides!) and crack one or two eggs into it. Add your fillings (more on that below!), season and whisk together. Pop into your microwave and heat on full power for 2 minutes – voila!
Feast your eyes on these fab Free fillings…
Ham and tomato – add 30g Cheddar (Healthy Extra ‘a’ choice) for a cheesy version!

Spring onion, sweetcorn and peppers – a veggie delight!

Make a basic egg quiche and top with slivers of smoked salmon

Top tip: To make your washing up a doddle, squirt your empty mug with washing up liquid, fill it with hot water, and let it soak for a while.
Perfect pasta and noodles
I’m not a big fan of Mugshots, but they are warming, filling and ideal for popping in lunchboxes, plus most flavours are Free. They’re great for a satisfying bite if you’ve got a mug and kettle close by. On Syns Online you’ll find a full list of their Syn values.
Make yours extra filling by throwing in Free Foods…
Chopped chunks of ham or chicken for a meatier snack

Tuna canned in brine or spring water is delicious stirred through a tomato-based sauce

Make yours a veggie feast with added tomatoes, pepper, spring onions, sweetcorn and mushrooms

Chocolate cake in a cup

For a chocolaty dessert that’s ready in under 2 minutes, tip an Options hot chocolate into a mug, crack in one egg and add 4 tsp sweetener. Mix it all together and heat in the microwave on full power for 1½ minutes. With hot chocolate flavours including Turkish delight (1½ Syns), caramel (1½ Syns), mint (1½ Syns) and Belgian (2 Syns) – the possibilities are endless!
Top tip: Since microwaves vary, you might need to tweak the time it takes to cook the contents of your mug.  
Enjoy and Happy Fopping xxx



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