Diabetics Rejoice!: Blueberry Mug Muffin with Easy Cultured Butter

Friday, July 29, 2016

Blueberry Mug Muffin with Easy Cultured Butter

I was lying in bed this morning, thinking about what I might want for breakfast, when an idea flashed into my mind: Blueberry Muffin. This is a twist on my favorite Mug Cake recipes but, instead, it's a Mug Muffin! And to make it even extra healthy, I mixed together kefir cheese and butter to create a simple and quick cultured butter as a spread. YUM...so delicious! I highly recommend using the smaller wild Maine blueberries for this recipe so they won't sink to the bottom (like mine did in this picture) but, even if the bigger variety of berry is all you have, it will still taste amazing, especially topped with creamy butter. (It would also be great made with raspberries.) This delightful breakfast was a great way to start a beautiful summer day in Maine!

Blueberry Mug Muffin

Makes 2 servings

2 tablespoons almond flour/meal

2 teaspoons coconut flour

2 teaspoons LaKanto Monkfruit sweetener (or other erythritol sweetener)

1/4 + 1/8 teaspoon stevia powder (I used Sweet Leaf brand)

A pinch of salt

1/2 teaspoon baking powder

1/8 teaspoon lemon extract or 1 teaspoon lemon zest (or 2 drops dietary-grade lemon essential oil)

1/2 teaspoon vanilla extract

5 drops Lemon Drop stevia (I used Sweet Leaf brand)

1 large egg

1 tablespoon butter, melted (use ghee for dairy-free)

1 tablespoon small wild blueberries (fresh or frozen)

1. Melt the 1 tablespoon of butter in a mug by microwaving on high for about 15 seconds; set aside.

2. In a small mixing bowl, combine the almond flour, coconut flour, sweeteners, salt and baking powder. Stir with a fork until well combined and no lumps are visible.

3. Add the melted butter, extracts, lemon stevia drops, and egg. Whisk with a fork until a smooth batter forms. Take a paper towel and coat the bottom and sides of the mug with any butter remaining in the mug. Add 1/2 of the blueberries to the batter and gently fold to incorporate and pour into the prepared mug. Top batter with remaining berries.

4. Microwave on high for about 45 seconds.* Remove and test by touching the muffin near the center. It is done when the batter on top of the muffin looks set and springs back when touched lightly. If additional cooking time is needed, microwave at 10 second intervals and retest. Do not overcook. Allow the muffin to cool in the mug for 1 minute.

5. Invert the muffin onto a serving plate and allow to cool for 1-2 minutes. Serve immediately with butter or store leftovers in an airtight container at room temperature for 1 day. This recipe makes 2 servings.

*To bake in the oven, divide batter into two greased muffin tins or ramekins and bake at 325-degree Fahrenheit for 16-18 minutes or until toothpick comes out clean when tested or muffins spring back when touched near the center.

These muffins can be microwaved or baked in the oven. Both methods are equally delicious!

Nutritional Information per 1/2 recipe: 143 calories, 6 g carbohydrate (1.7 g dietary fiber, 0.9 g sugars, 4 g sugar alcohols), 11.7 g total fat (4.9 g saturated fat, 0 g trans fat), 113 mg cholesterol, 173 mg sodium, 114.5 mg calcium, 88 mg potassium, 5 g protein. Net carbs per serving: 4.3 grams

Easy and Quick Cultured Butter: Mix together 2 tablespoons softened butter, 1 tablespoon kefir cheese (to make kefir cheese, click here) and 1/4 teaspoon honey. This probiotic-rich buttery spread is excellent on muffins, pancakes and waffles.

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More about my experience with Type 2 diabetes:

After experiencing gestational diabetes while pregnant in 1988, it wasn't long before a diagnosis of Type 2 diabetes was made, and then, much later, I was correctly diagnosed with autoimmune Type 1.5 (Latent Autoimmune Diabetes in Adults, also known as LADA).

Like many people newly diagnosed, I had to read and learn what diabetes was all about. I did everything my doctor told me to do, took my medication exactly as prescribed, began to exercise more, I consulted with a diabetic nutritionist, I changed my carb-loving lifestyle to within the dietary guideline of my nutritionist and lost some weight. For many years, following the advice of the experts, I managed the disease fairly well. Yet, it concerned me that my need for medication continued to rise steadily, but I was told by my doctor that diabetes is a progressive disease and that what I was experiencing was normal. In a few years of trying diet change, exercise and oral medication alone, I was prescribed insulin to go along with the oral meds. My blood sugars stabilized, but my need for more and more insulin over time to manage good control continued to go slowly and steadily upward, along with my weight. With the larger and larger amounts of insulin (the fat storage hormone), it didn’t take long for me to become obese! I was not pleased because at the rate my need for meds was growing, it appeared that it wouldn't be long before my condition would be too difficult to control.

Finally, I said "enough!" Something had to change! I read The Diet Cure by Julia Ross and began a diet overhaul unlike anything ever suggested by my diabetic team. Two other books I highly recommend are The Blood Sugar Solution by Dr. Mark Hyman for a T2 diabetic and Dr. Bernstein’s Diabetes Solution by Dr. Richard Bernstein for a T1 or any diabetic on insulin. I cut out all white starches and grains from my diet and went 100% sugar free. (No expert had ever suggested I look at the sugar grams in the foods I ate before and I was shocked to discover large amounts hidden in most processed foods, even items not meant to be sweet!) I began to eat mainly fresh vegetables, very small amounts of fruit and only when it's in season (I love summer berries!), plenty of healthy fats and a moderate amount of high-quality protein. I now follow a Ketogenic diet which allows about 20-30 grams of good carbs per day, mainly in the form of non-starchy vegetables. I don't go out often but, when I do, I go to a restaurant where I know I can eat within my diet. By living this lifestyle, I lost over 65 pounds but, more than that, my need for medication grew less and less. I now need only very small amounts of insulin at meals and 4 units of long-acting insulin at bedtime (down from over 25 units when I was eating higher carb). The best part is that I’ve been able to stop all other oral prescription medications, as well! My blood glucose is always steady, in a normal range and hardly ever goes above 100 mg/dl. My A1c is consistently 4.9 or lower. These excellent health outcomes keep me motivated to stick with a keto lifestyle, plus I really enjoy the food!

I am now at my ideal weight and have kept it steady for over six years. My cravings for carbohydrates and my voracious "sweet tooth" are well controlled. I am motivated to cook and have made cooking healthy my #1 hobby. I'm excited about incorporating the alternative flours into my baking so I can occasionally still enjoy a dessert or bread product in my diet. The outlook of managing my diabetes and the future of my health is extremely positive.

If you're reading this and dealing with similar issues, take heart! You can make the necessary changes to your diet and lifestyle to share in this positive outlook, too. Just take it one day at a time, be good to yourself, and do not depend solely on medication. I had to face the fact: There is no "magic pill" out there! Instead, I needed to commit to eating well to heal myself from within. Remember, it's your future and your health; no one can do this for you! You owe it to yourself and your loved ones!

Friday, July 29, 2016

Blueberry Mug Muffin with Easy Cultured Butter

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Diabetics Rejoice!