Paleo blueberry microwave mug muffin

Missing blueberry pancakes? Glennis' super easy blueberry mug muffin can be made in a few minutes in the microwave. Perfect for a weekday breakfast or quick snack.

Missing blueberry pancakes? Glennis' super easy blueberry mug muffin can be made in a few minutes in the microwave. Perfect for a weekday breakfast or quick snack.

I am totally thrilled - my sister Glennis is the best baker I know and has agreed to be the woman in charge of treat recipes here at AngellFood.com; Glennis creates some of the best, simple desserts anyone has ever eaten and I have been watching the subscribers rise when she guest-posts and unsubscribe when I post my next salad, so I am super thrilled to have two new feature recipes from her. Thank you, beauty! 

First up:

Blueberry Microwave Mug Muffin

Makes one

Ingredients

  • 1 egg
  • 1/2 tsp vanilla extract
  • 1 tbsp coconut milk, or water
  • 1 heaping tbsp coconut flour
  • 1 heaping tbsp blueberries (fresh or frozen)
  • 1 tsp coconut sugar
  • big pinch cinnamon
  • tiny pinch of salt
  • tiny pinch of baking soda

Directions

  1. Mix all the ingredients together and stir with a spoon.
  2. Microwave for about 2 1/2 minutes, until it is cooked all the way through.
  3. Let cool for a minute or two and it is done and ready to eat!

Mediterranean roast garlic and sundried tomato BIG beans

Easy roast garlic and sun dried tomatoes with a bit of extra virgin olive oil and sea salt combine with fava beans for a week of work lunches in less than ten minutes.

Easy roast garlic and sun dried tomatoes with a bit of extra virgin olive oil and sea salt combine with fava beans for a week of work lunches in less than ten minutes.

I've been a little tired.

Of paleo, of crossfit, and of cooking.

So I've been switching it up. I switched gyms and I'm eating legumes. Peanut butter, chickpeas, fava and lima beans, lentils… they've all been visitors on my menu the last few months, and I've got to say I'm enjoying eating them. I read Tim Ferriss's book The 4-Hour Body a few years back and loved it; and a less bean-heavy slow-carb diet fits my mood right now pretty well - mostly meat/eggs and veggies plus beans/peanut butter and wine whenever you want 'em.  Yes please.

This recipe for Mediterranean garlic and tomato BIG beans was my lunch this past week, and I loved it. Totally satisfying for the office-dweller and keeps well for a week+, so if you have a surprise lunch meeting you won't feel like your carefully packed lunch needs to be thrown out or eaten for dinner.

Mediterranean roast garlic and sun dried tomato BIG beans

Makes four 1-cup lunches

Ingredients

  • 2 x 15-20 oz/425-567 g cans of large beans, fava or dry lima
  • 5 garlic cloves, peeled and crushed with flat edge of a chef's knife
  • 6.5 oz/184 g jar of sun dried tomatoes in oil, preferably extra virgin olive oil
  • Generous splash of extra virgin olive oil
  • Huge pinch of sea salt

Directions

  1. Drain the beans in a colander and rinse.
  2. Preheat your oven to 400 degrees Fahrenheit.
  3. Place beans and garlic on a baking sheet and roast until beans are slightly dried and garlic is browned, about 7-10 minutes.
  4. Chop the garlic, then combine with a small jar of sun dried tomatoes including the oil in the jar plus a generous extra splash of olive oil and a huge pinch of sea salt. 

Meals for a week in three hours, including shopping time

One of the best things about meal planning is avoiding that frantic feeling of trying to figure out dinner while you're starving. Here's another guide for meals for a week including work lunches in three hours, including shopping time!

One of the best things about meal planning is avoiding that frantic feeling of trying to figure out dinner while you're starving. Here's another guide for meals for a week including work lunches in three hours, including shopping time!

For me, the recipe for a great Sunday involves a leisurely breakfast, hitting the gym, then a leisurely lunch followed by an afternoon of grocery shopping and meal prep for the week, and ends with dinner, chatting, and maybe a movie or show with family and friends.  We Monday to Friday 9 to 5ish folks know that having meal components all set for the week makes life quite a bit easier.  It took awhile for me to figure out how to grocery shop so that 1) nothing was wasted or left mouldering in the fridge, and 2) I had more than enough to eat and to have well-fed guests if anyone were able to drop by for breakfast or dinner.

For the past little while I've been posting the recipes I made one Sunday; today is the grand finale - the shopping list that would allow you to prepare meals for a whole week in just three hours!

Meals for a week in three hours, including shopping time

Menu

Mains:

Small meals:

Snacks:

  • Avocado half with balsamic vinegar and sea salt
  • Square of dark chocolate with tea, coffee, or wine

Grocery list

  • Almond butter (1/4 cup)
  • Avocados (bag of five)
  • Brussels sprouts (frozen, 1 x bag)
  • Cauliflower (2 heads or 2 x packages frozen)
  • Eggs (2 dozen)
  • Ground beef (lean, 1.2 kg or 3x375g tubes)
  • Iceberg lettuce (1 head)
  • Pumpkin, large can
  • Salad greens (large bag or plastic container)
  • Tahini (1/4 cup)
  • Tarragon (large handful, fresh)
  • Tomato paste (2 x 156 mL cans)
  • Tomatoes (6 large)
  • Walnuts (halves or pieces, 1 cup)
  • Jar of sauerkraut (make sure cabbage and salt are the only ingredients)

From your pantry - check to make sure you have these "in stock" and add to grocery list if you are out:

  • Balsamic vinegar (1/4 cup)
  • Black pepper
  • Broth (any type, 1 L)
  • Coconut oil
  • Cumin (1 tsp)
  • Dark chocolate bar (85-90% cocoa, the fewer ingredients the better)
  • Dill pickles (large, 1 jar)
  • Garlic and garlic powder (2 cloves and 2 tsp, or 4 tsp just powder)
  • Herbes de Provence (3 T)
  • Lemon juice (2 T)
  • Mustard (1/4 cup, sugar free)
  • Nutmeg (2 t)
  • Onion powder (2 tsp)
  • Paprika (1 tsp)
  • Sea salt (fine)
  • Tamari or coconut aminos (1 T)
  • Tea and/or coffee
  • Wine (1 bottle)

Kitchen supplies:

  • Frying pan (cast iron or nonstick)
  • Immersion blender
  • Large glass bowl
  • Loaf pan, or extra muffin tin
  • Mason jars (5 x 1 L, wide mouth)
  • Muffin tin
  • Oven
  • Assorted: chef's knife (for chopping), pyrex storage containers or jars (for pumpkin hummus, meatloaf meatballs), plate (to cover microwaveable bowl)