Basic Minute Sponge Recipe
2 tbsp almond milk
1 large egg
I mix the ingredients in a jug with a little whisk to get a smooth mix. You can mix it in the mug for less washing up and speed but be prepared for lumps.
Mix the egg and almond milk together. Add the whey and baking powder and whisk really well. Pour into a mug or bowl and cook on high for 30secs in microwave. Let the mix subside and cook for a further 30secs stopping if the mix looks like overflowing.
This is possibly the quickest and easiest sponge or muffin mix you will ever make. It can be made with any combination of Muscle King Whey protein and I find Walden farm sauces and toppings great to increase the number of tasty combinations. I have only featured two so please feel free to send in your combinations.
Although this is called a mug muffin and is designed for convenience to make in a mug, it is just as good as a sponge in a bowl. In fact one of my favourites is vanilla sponge with blueberries and Walden farm blueberry sin free sauce. The picture on the left is Walden farm Caramel dip mixed through the sponge prior to cooking to give the marble effect.
Walden farm is calorie free so doesn’t effect the macros of your snack.
Nutritional values (approx.)
Calories – 155.9Kcal
Protein – 21.8g
Carbs – 3.3g
Fats – 5.92g
Choc Mint Muscle King whey protein powder is used in this sponge. Microwaved for 1 minute with Walden Farm Chocolate sauce drizzled on the top. This adds a little something to the sticky spongy texture which is easily created in your protein minute mug muffin.
This is the Mug muffin as it looks as soon as you take it out of the microwave. It will shrink back a little. Below is a version with the sauce drizzled on the top. It is very easy to create this mug muffin and instead of a drizzle of your favourite flavour on the top, you can put it inside the muffin.
To do this, when you pour the mix into the bottom of the mug, or if you have mixed it in the mug already, simply make a little hole in the centre and push your sauce, or even almond nut butter into the middle. Ensure that it is completely submerged. As it cooks the sponge mix will cook over the top. Use approximately 1tsp.
All the featured recipes are created exclusively for Muscle King by Dr Emma Kirke C.Ostm Distn Consultant Osteomyologist & Clinical Nutritional Therapist.
Twitter – @DrEKirkeOstm, Email – DrEmmaKirke@osteomyology.net, Instagram – Medicinal Kitchen,