Table Of ContentGluten-Free Mug Muffins
by the Dozen
12 Delicious Quick and Easy Microwave Muffins
Sweet & Savoury
Gluten-Free & Me
I was diagnosed with Ceoliac Disease, a long-term autoimmune disorder that primarily affects
the small intestine, in 1994. Since then the biggest constant in my life has been avoiding eating
gluten. Gluten is a protein found in wheat, rye, barley, triticale and oats. A lifelong gluten-
free diet is the only treatment for coeliac disease.
I have changed jobs and houses, lost and gained friends, family members have married, some
have died, some have had children. Through all of these events I have not eaten gluten.
Being gluten-free in a world full of gluten is not easy:
• It means making profound changes to the way you buy, prepare and cook food.
• It means always being aware of what you are eating, no matter where you are.
• It means making sure your family and friends understand why you need their support in
always serving you gluten-free food.
• It means no more accepting dinner invitations without informing the host of your
gluten-free needs and ensuring they comply.
• It means no more getting just any convenient takeaway on the way home from work. It
must be gluten-free.
• It means no more travelling anywhere without having a stash of gluten-free food in your
bag.
At times it seems, and is, overwhelming! Particularly, when you are first diagnosed with
Coeliac Disease.
After over 20 years of eating gluten-free myself, I well and truly understand the need for a
variety of foods and recipes. I created these simple muffin recipes and wrote this cookbook
to provide quick, easy, and delicious additions to your gluten-free diet.
All twelve microwave muffin recipes in this book are suitable for people with coeliac disease,
gluten intolerance, or for those choosing to eat a gluten-free diet.
Feel Free to tweak these recipes to suit your own taste. Don’t be afraid to experiment.
Enjoy cooking and eating your gluten-free muffins!
- Sarah Pammenter
THE MUFFINS
This cookbook includes six sweet muffins and six savoury muffins.
All twelve muffins are made using ingredients readily available in any supermarket. There are
now many gluten-free premixes available on the supermarket shelves, such as gluten-free
self-raising flour, gluten-free cake mix and gluten-free bread mix. These are used as the basis
of the muffins in this cookbook.
The sweet muffins can be eaten on their own or are yummy served with cream, ice cream,
custard or yogurt – gluten-free versions of course! Six great desserts for eating after meals or
whenever you feel like a sweet treat.
The savoury muffins can be eaten on their own or you may like to add a gluten-free
condiment of your choice such as sauce, relish or chutney and perhaps a side salad. Six great
breakfast, lunch or dinner muffins, or for enjoying as a snack on-the-run.
All the muffins have been taste-tested by me and my friends
and have been given the thumbs up!
CREATING & COOKING YOUR MUG MUFFIN
Three easy steps:
1. Mix the muffin ingredients in a Magic Bullet blender or similar appliance
2. Pour mix into a microwave ovenproof mug
3. Cook in a microwave oven
What could be simpler?
COOK’S NOTES
Gluten Free Ingredients
§ Gluten-free cakes, muffins and bread tend to be heavier and denser than those baked
with gluten.
§ Gluten-free flours are usually sweeter than flour containing gluten. Gluten-free baking
requires less sugar or sweetening agents.
§ Differing brands of premixed gluten-free products found in your supermarket vary
slightly in ingredients. This may give a slightly different taste, texture or appearance to
your muffin. This is quite normal. Experimenting with different brands allows you to
choose the brand with the taste and texture that you prefer. Buy a range of different
gluten-free brands and decide which one works best for you. I have found the less
expensive or home brands tend to give a less satisfactory result. However, some of the
more expensive brands can just be too expensive if you are on a budget.
Muffin Consistency
For all muffin recipes, check the blended mix before pouring it into your mug. If it is too
runny, or too sticky, this is often due to differences in gluten free brand products.
§ If your mix seems too runny, add a 1 more tablespoon of flour to your mix and blend it
again.
§ If your mix seems too sticky, add 1/2 a tablespoon more liquid to your mix and blend it
again.
Microwave Ovens
All microwaves are not the same, so cooking times may vary slightly. Become familiar with
your microwave oven, so you can judge the time needed to cook your gluten-free muffin to
your desired taste.
§ Too short a cooking time will mean the muffin is sticky.
§ Too long a cooking time and the muffin will be rubbery.
§ A just right cooking time and your muffin will be yummy!
Gluten-Free Mug Muffins by the Dozen
Sweet Muffins
Chocolate & Raspberry Lemon & Blueberry Date & Walnut
Pear & Ginger Apricot & Ginger Zucchini & Walnut
Chocolate & Raspberry Muffin
Step 1
Mix in a blender:
1/3 cup gluten-free vanilla cake mix
1 egg
1 tablespoon of milk
2 teaspoons pure cocoa
Pour muffin mix into microwave proof mug.
Step 2
Fold 6 raspberries into the mix with a spoon.
Microwave on high for 2 minutes.
Check if cooked by using a skewer. The muffin is ready if the skewer comes out clean.
If not, continue to microwave and check at 20 second intervals.
Step 3
Garnish with a few fresh raspberries and a sprinkle of gluten-free icing sugar.
COOK’S NOTES
In step 2 you can use 1/4 of a cup of
defrosted frozen raspberries instead of
fresh raspberries.
This muffin is yummy served with
cream, ice cream or plain Greek yogurt
and extra raspberries… and a dollop of
gluten-free chocolate sauce!
Lemon and Blueberry Muffin
Step 1
Mix in a blender:
1/2 cup gluten-free vanilla cake mix
1 egg
1 tablespoon milk
1 teaspoon of lemon juice
1/4 cup of blueberries
Pour muffin mix into microwave proof mug.
Step 2
Fold 6 blueberries into the mix with a spoon.
Place extra blueberries on top of mix.
Microwave on high for 2 minutes.
Check if cooked by using a skewer. The muffin is ready if the skewer comes out clean.
If not continue to microwave and check at 20 second intervals.
Step 3
Sprinkle with lemon zest and gluten-free icing sugar.
COOK’S NOTES
In step 2 you can use 1/4 of a cup of
defrosted frozen blueberries instead of fresh
blueberries.
This delectable muffin is yummy served with
cream or ice cream.
Date & Walnut Muffin
Step 1
Mix in a blender:
1/3 cup of gluten-free self-raising flour
1 egg
2 tablespoons of milk
1 teaspoon of brown sugar
Pinch of cinnamon
2 chopped dates
1/4 cup chopped walnut pieces
Step 2
Pour mix into microwave proof mug.
Microwave on high for 2 minutes.
Check if cooked by using a skewer. The muffin is ready if the skewer comes out clean.
If not continue to microwave and check at 20 second intervals.
Step 3.
Garnish with additional chopped dates and walnuts.
COOK’S NOTES
You can use fresh or commercial lemon juice in
this recipe.
This heavenly muffin is even more heavenly
served warm, with gluten-free custard, thick
cream, or ice cream … and a dollop of gluten-free
butterscotch sauce!
Pear & Ginger Muffin
Step 1
Mix in a blender:
1/2 cup gluten-free vanilla cake mix
1 egg
1 tablespoon of milk
1 teaspoon of gluten-free ginger marmalade.
Step 2
Place thin slices of pear into a microwave
proof mug in a circle as shown below.
Pour cake mix into mug.
Microwave on high for 2 minutes.
Check if cooked by using a skewer.
The muffin is ready if the skewer comes out
clean. If not continue to microwave and
check at 20 second intervals.
Step 3
Sprinkle with cinnamon powder.
COOK’S NOTES
This delicious muffin is even more delicious
served with ice cream, cream, or plain yogurt.
Apricot & Ginger Muffin
Step 1
Mix in a blender:
1/2 cup gluten-free vanilla cake mix
1 egg
1 teaspoon of gluten-free ginger marmalade
1 tablespoon apricot juice
4 tinned apricot halves
Step 2
Pour cake mix into microwave proof mug.
Place thin slices of tinned apricot on top of
mix.
Microwave on high for 2 minutes.
Check if cooked by using a skewer. The muffin is ready if the skewer comes out clean.
If not continue to microwave and check at 20 second intervals.
Step 3
Sprinkle with cinnamon powder.
COOK’S NOTES
If you do not have gluten-free ginger marmalade, you can use a
1/4 of a teaspoon of ginger powder and a teaspoon of sugar in
this recipe.
This muffin is divine served with cream, ice cream, or plain yogurt.
