1. Grease Mug

   Grease a microwave-safe coffee mug, that holds at least 8 fl.oz, with oil. Note: the bigger the mug the shorter the cook time.

   • 1/4 tsp Coconut Oil
2. Prepare Batter

   Crack egg into the greased mug. Add the remaining ingredients and whisk with a fork until well incorporated.

   • 1 , small Egg
   • 2 tsp , or to taste Maple Syrup
   • 1/4 tsp Vanilla Extract
   • 2 Tbsp Almond Flour
   • 1 Tbsp Coconut Flour
   • 1/4 tsp Baking Powder
   • 1 pinch Kosher Salt
3. Prepare Pecans

   Chop pecans.

   • 2 Tbsp , coarsely chopped Pecans
4. Create Muffin

   Add ingredients to muffin batter, whisk until well incorporated. Top with the chopped pecans.

   • 2 Tbsp Canned Pumpkin Puree
   • 1/2 tsp Pumpkin Spice
5. Cook

   Microwave on full power for 1 minute 30 seconds or until it appears fluffy and cooked through. Cook for an additional 30-60 seconds if it seems under cooked. Tip: You can check doneness by inserting a toothpick all the way to the bottom. If the toothpick comes out dry, you're good to go!
6. Prepare Coconut Yogurt

   Measure out yogurt.

   • 2 Tbsp Unsweetened Coconut Yogurt
7. Serve

   Let cool for 3 minutes before enjoying with your topping of choice straight out of the mug with a spoon (or flip onto a plate). Tip: The taste will be delicious warm or cold. These can be pre-made and stored in the fridge in an airtight container. Enjoy within 3 days.

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Quick Traditional

Bolognese

	Amount per serving	Daily value percentage
Calories	390 kcal
Total Fat	26 g	33%
Total Saturated Fat	5 g	25%
Unsaturated Fat	21 g
Cholesterol	190 mg	63%
Sodium	310 mg	15%
Total Carbohydrate	26 g	9%
Good Source: Fiber	5 g	17%
Sugars Total	12 g
Excellent Source: Protein	13 g	26%
Vitamin C	2 mg	2%
Good Source: Calcium	212 mg	15%

Load More

	Amount per serving	Daily value percentage
Good Source: Iron	3 mg	15%
Vitamin D	1 µg	6%
Potassium K	400 mg	8%
Vitamin E	4.5 mg	30%
B-Vitamins
Thiamin	0.3 mg	20%
Riboflavin	0.7 mg	50%
Niacin	1.4 mg	8%
Pantothenic Acid	1.3 mg	25%
Vitamin B-6	0.2 mg	10%
Folate (B9)	42 µg	10%
Excellent Source: Vitamin B12	0.6 µg	25%

By Innit Culinary Team