Mug bread with Sunflower seed flour

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Mug bread is becoming the new quick microwave food after mug cakes of course. And if you are finding that you are wanting bread but don’t have the time to make it and bake it mug bread is definitely the way to go.

You could of course buy a special keto bread from the store, but they generally cost A LOT. 

So, if you don’t want to spend a lot but are also tight on time the next best thing is mug bread. Bread that is cooked in the microwave in a mug, in as little as a minute forty. 

Prep on top of that is perhaps 5 minutes. Overall, only taking around 7 minutes to prepare. Talk about instant food without the guilt and empty calories.

Sunflower seed flour instead of Almond flour

There are a lot of almond flour mug bread recipes out there which are perfectly fine, but I do not use almond flour much in my baked goods because it is expensive. Instead, I am using sunflower seed flour. Which thankfully can be substituted for almond flour 1:1.

It does however involve a bit more prep in soaking them and roasting them to decrease phytates, (the Healthy Home Economist goes into detail over why these preparatory steps are necessary). As well as grinding them into flour. But sunflower seeds are cheaper with them costing $2.99lb to almond flour which costs $6.99lb at the cheapest. You also get a fresher product when you grind your own flour. Many flours whether they be wheat or nut flours could be ground a long time ago and possibly be rancid. It could’ve been ground last week or a few months ago, you just don’t know. Grinding it yourself will give you the peace of mind that it is truly fresh.

It is always better to grind your own flour if you can to avoid this. And in the long term buying a grain seed grinder is a great investment. But if you are like me and on a tight budget, a high speed food processor or coffee grinder will do just fine. 

Nuts and Seeds are high in Omega 6

If you have been around the paleo and keto communities for a while you would’ve heard about omega 6s not being good for you and this is true because we have entirely too much in our westernized diet. However, Omega 6 is still necessary in our diet we just don’t have to go out of our way to get it. The important thing to note is if you like to bake with nuts and seed flours, you need to first make sure you are eating enough omega rich foods such as: salmon, mackerel, sardines, anchovies, chia seeds and grass-fed meat which has a balanced omega 6 to 3 ratio. To read more about omega 3 and omega 6 checkout this article from Healthline .

And lastly, sunflower seeds have a lot of chlorophyll which will make your baking green, if you don’t want this in your baking. Make sure to add some vinegar which will neutralize this reaction. 

Try some of my fermented mayo on your mug bread and make a sandwich. Enjoy!

Mug bread with Sunflower seed flour

1 Tbsp Sunflower seed Flour

2 Tbsp Coconut Flour

1 Tbsp Cream

¾ tsp Baking Powder

1 pinch salt

2 tsp apple cider vinegar (to prevent greening from the Sunflower seeds)

1 egg beaten

1Tbsp Palm shortening or butter

1.Mix all of the dry ingredients together in a small bowl. 

2.Beat the egg and stir in the cream, and add this mixture to the dry ingredients. 

3.Mix together until the mixture is smooth.

4.Pour mixture into a well-greased mug or a ramekin. 

5.Microwave on high for 90 seconds.

6.Let cool and remove from the mug.

7.Slice into four or in half. Have it as is or toasted with a lot of butter.