Microwave: Mug O'Mixed Fruit Bread Pudding (Non-Dairy)

I started out thinking I'd try making different Mug Recipe, then, I switched to thinking about my recipe Mug O'Diana's Bread Pudding which used raisins.

 

I thought, I have raisins. Hmmm, I have apples. I have blueberries. Let's see how this goes.

 

Then, I realized I didn't have any milk, at the moment. Then, I thought, hey, use the crema de coco (Cream of Coconut) which is cream-like. Then, I thought, try using the condensed Horchata. So, here is the result.

Microwave: Mug O'Mixed Fruit Bread Pudding

(Non-Dairy)

 

 

Ingredients:

 

A Dollop of Olive oil

A palmful of Raisins

A palmful of Dried blueberries

1/4 Apple, diced

A Tspn Crema de Coco

A Tspn Horchata

A Dollop Water

A Capful Vanilla flavoring

A Drop of hot sauce

A Grind of Black pepper

1 Slice of Multi-grain bread, torn into small bits

1 Egg

 

 

Process:

 

Add oil to bottom of mug.

Swirl oil around to coat bottom and sides of mug.

Add fruits.

Add Crema de Coco and Horchata.

Add a dollop of water.

Add Vanilla and spices.

Add bread.

Stir and mix ingredients thoroughly until bread has been mixed well with the liquids.

Add egg.

Stir and mix well.

Cover Mug with a saucer.

Microwave 2 minutes on high. Check, if mixture is still too liquidity, microwave another 30-60 seconds.

Note: saucer may pop off as mixture heats and rises.

 

I ate it straight from the mug. It was delightful and surprisingly substantial.

 

Microwave: Mug O'Black Bean Chocolate Cake

In a search for black bean recipes, I was surprised to find recipes for Black Bean Chocolate Cake, including a mug version.

As usual, I adapted the mug recipe to what I had on hand. Also, the original recipe was for two mug cakes. I created a one cake mug version.

 

I actually used black beans I had just cooked. I used a different method than the one noted on SpruceEats (see Resources below).

 

I put about a half of cup of dry black beans (rinsed) into a container and filled the container with water and let the beans soak for several hours. Then, I transferred the beans to a pot and added about 1 1/2 cups of water. I brought the beans to a boil then lowered the temperature to a simmer and let the beans simmer for about an hour or more. When I checked the beans, they were soft. I turned off the beans but let the covered pot sit on the counter to cool down before I put the beans into a jar and then into the frig.

 

 

Microwave: Mug O’Black Bean Chocolate Cake

(Adapted from: https://www.myrecipemagic.com/black-bean-brownie-mug-cake-2501391899.html)

Ingredients:

1/4 Cup Black beans, cooked and drained

1 TBspn Flour

1 TBspn Cocoa powder

1 TBspn Honey

1 TBspn DIY milk (milk made with lactose-free dry milk)

1 Tspn Vanilla flavoring

1 Egg

1/4 Tspn Baking powder

Topping: Honey

Suggested extra toppings: almond slivers, chocolate syrup

 

 

Process:

Add beans to mug.

Use a fork to mash the beans. Stir and mash until all the beans are mashed.

Add flour and cocoa powder.

Stir and mix ingredients until thoroughly mixed.

Add honey, milk and vanilla.

Stir ingredients thoroughly.

Add egg and baking powder.

Whip and stir ingredients thoroughly.

Put mug in microwave, cover with a saucer.

Microwave on high for 2 minutes.

Tip mug over and use a fork to help the cake slide onto the plate.

Add topping(s).

 

I was surprised, this turned out well. It tastes like chocolate cake with a subtle flavor of the black beans.

 

Resources:

 

Spruce Eats

How to Cook Black Beans

https://www.thespruceeats.com/cooking-black-beans-1808034

Microwave: Mug O'Salmon & Vegetables, Mushrooms, Rice and Egg as a Toast Topping & Salad

A two-fer.

Perusing the frig contents, I had mostly eggs, a cucumber, a carrot, potatoes, salsa, cooked rice, LO canned salmon with vegetables, Italian lettuce and LO canned mushrooms.

This is when the ingredients come before the recipe.

Hmmm, we could make a mug of “fried rice” with salsa and an egg, but can’t add lettuce. Ok, what else? Maybe a salmon salad. I’m warming up.

Ok, we’ve got salmon with vegetables, cooked rice, an egg, mushrooms. Let’s start with this combo.

This reminds me of Jack Monroe. While this recipe does not resemble her recipes, the salmon brings back memories of her creamy salmon pasta.

Microwave: Mug O’Salmon & Vegetables, Rice with Egg as a Toast Topping

 

Ingredients:

1 Slice Multi-grain bread, toasted
A dab Olive or vegetable oil
1-2 Drops Hot sauce
1-2 TBspns Cooked rice
1 TBspn Canned salmon with vegetables
2 TBspns Canned mushrooms, diced, drained, rinsed
A dollop DIY Milk
1 Tspn Mayo



Process:

In a mug, add a dab of vegetable oil.
Add hot sauce (a tip from Jack).
Add cooked rice.
Add canned salmon.
Add mushrooms.
Add egg.
Stir ingredients thoroughly.
Add milk.
Stir thoroughly, again.
Place in microwave.
Cover with a saucer.
Microwave on high for 2 minutes.
Remove.
Stir.

If the liquids have not cooked away, return to microwave and cook 1-2 more minutes.

When I removed the mug, I realized the mixture was heavy. So, I made some toast, spread it with mayo and spread about 1/3 of the mixture over the toast.

Delicious.

A leftover success!!

 

Salmon with Vegetables, Mushrooms, Cooked Rice and Egg Mixture Salad

Using some of the remaining mixture from the recipe above, I'll make a salmon mixture salad for lupper, using some of the Italian lettuce, chopped olives, shredded cheese, cucumber and carrot.

 

DIY Mayo, Apple Vinegar, Yogurt and Paprika Dressing

Starting with an almost empty jar of mayo, I added about a dollop of yogurt, apple vinegar, and paprika. Then, I shook the jar vigorously to mix the ingredients. I only used a dribble of this mixture on the salad.

I have fallen in love with Italian lettuce, it is crispy and textured and it has more flavor than iceberg lettuce.

 

Actually, that one mug of salmon with vegetables, mushrooms, rice & egg made 3 meals. The above salad was my second salad made with the mixture.

Microwave: Mug O'Diana's Bread Pudding

Part of searching for recipes are the surprises.

Don’t recall what I was originally searching for but I found a video with a Royal chef regarding Princess Diana’s favorite dessert, bread pudding with raisins.

So, of course, I adapted the original recipe and converted it to a mug recipe.

Mug O’Diana’s Bread Pudding
(Adapted from:
https://www.goodtaste.tv/2010/02/27/princess-dis-favorite-buttery-bread-pudding/)

Pre-preparation

 

Soak 1-2 TBspns raisins in vanilla flavoring overnight. Store in frig.


Ingredients:

8oz coffee cup
1 TB Olive oil (or margarine)
1 1/2 Multi-grain Bread slices, torn into small pieces
1 Egg
1 1-2 TBspns Sugar or honey
3 TBspns Cream, or DIY milk, or yogurt
1 Heaping TBspn Pre-Soaked raisins with residual liquid
1 Tspn Vanilla, if desired
2 Dashes Cinnamon
Garnish: Almond slivers

 

 

Process:

Add oil to bottom of cup.
Add egg, sugar, cream.
Add raisins and any residual liquid.
Add extra vanilla, if desired.
Add cinnamon.
Stir to mix well.
Break bread into pieces into cup.
Push bread down so all pieces are soaked in mixture.
Stir to mix well.
Microwave 2 minutes on high.
Garnish with almond slices.
Serve with fresh fruit.

Delicious!

Microwave: Mug O'Fried Rice & Egg Using Leftovers

Microwave: Mug O'Fried Rice & Egg Using Leftovers (LO)
 

Ingredients:

A Dab Vegetable oil
1 Egg
6 Tspns LO Cooked rice
1-3 Drops Hot sauce
2 Tspns Mozzarella cheese, shredded
Ground Black pepper, to taste
1 TBspn LO Canned salsa
1 TBspn LO Canned corn, drained and rinsed
A dollop of Milk
A dribble of Lime juice

 
Process:

Use a dab of oil to coat bottom and sides of mug.
Add remaining ingredients to the mug.
Whip and stir mixture thoroughly.
Microwave on high for 2 minutes.
Remove.
With a fork, check bottom of mug to make sure there is no uncooked liquid left. If so, microwave 30 seconds or more until all liquid has cooked.

Eat straight from the mug or use mixture to make a Toast Topping.

No Bake - Refrigerator: Mug O’Chocolate Cream Cake

 

Now, when I look at an interesting recipe, I think, "Can I make this into a Mug Recipe?"

Lucky for me, with this recipe, you can make a mug version.

No Bake - Refrigerator: Mug O’Chocolate Cream Cake

(Adapted from: https://www.olivemagazine.com/recipes/baking-and-desserts/coffee-and-cream-fridge-cake/)

Pre-preparation:

Make 1/4 cup of strong coffee:

Add 2 heaping Tspns of instant coffee to 1/4 cup of hot water.

Stir.

Ingredients:

A dribble vegetable oil
5 oz light cream*
1.5 oz coffee concentrate
1 Tspn Chocolate milk powder mix and extra for garnish
2 Tspns confectioner sugar
1 Tspn Vanilla flavoring (optional)
Sugar cookies, crushed


Process:

In a measuring cup, add cream, coffee concentrate, chocolate powder, 2 Tspns confectioner sugar, and vanilla flavoring.

Mix thoroughly. 

Whip until it froths.

In a large mug, add vegetable oil, swirl oil to coat bottom and sides of mug.
Add a layer of some of the crushed sugar cookies.
Add a layer of some of cream mixture.
Repeat layers until mug is almost full
Make last layer cream mixture.
Chill overnight.

Prior to serving, sprinkle with chocolate milk powder and some crushed sugar cookies.

 

I liked it. It was creamy, cakey, chocolatey, and coffeey.

Next time, I won't crush the sugar cookies into crumbs, I'll keep them a little chunky.

 

*I struggle to understand the differences in creams.

 This is the light crema I used:

 

According to Spruce Eats, a light cream has 20% butterfat.

https://www.thespruceeats.com/understanding-different-kinds-of-milk-and-cream-3050535

Microwave: Mug O'Fettuccine

I had two remaining circles of spinach Fettuccine, so I decided to try to adapt a WW recipe to a mug recipe and after a second try, this recipe came out fairly well.

I had issues trying to boil the noodles, so I had to microwave the noodles one minute at a time. In my microwave, 2 minutes brings most liquids to a boil.

 

Microwave: Mug O’Fettuccine

(Adapted from: http://www.ww-recipes.net/2019/01/weightwatchers-)

 

Ingredients:

1 circle of Fettuccine

1 dab olive oil

Ground black pepper

3 TBspns canned mixed vegetables, drained

1-2 TBspns LO cooked chicken, diced

A dribble of Italian dressing

 

 

 Process:

Add circle of Fettuccine to mug.

Fill mug 3/4 with water.

Microwave in high 1-2 minutes at a time, depending on your microwave’s wattage.

Remove.

Add canned vegs.

Stir.

Fill mug 3/4 with water.

Add ground black pepper.

Stir.

Microwave 1-3 minutes in high.

Remove.

Drain, if necessary.

Add LO cooked chicken.

Stir well.

Add dressing.

Stir well.

Top with parm cheese.

 

 

Microwave: Mug O'Chilaquiles

Good Morning!

Chilaquiles is a delicious Mexican dish.

Plus, you can use your leftover stale corn tortillas.

It's been a long time since I made a recipe that was perfect the first time around and often when I make the recipe again, it just never tastes as good as the first one.

My eye jumps to Mug recipes that scroll by on YouTube or Twitter, so I was thrilled to see a mug recipe for Chilaquiles.

As usual, I did not have all the ingredients the recipe called for, like sour cream, so I made my own.

 

Microwave: Mug O'Chilaquiles (Toast Topping)

(Adapted from: https://www.thedailymeal.com/recipes/coffee-cup-chilaquiles-recipe )

Pre-preparation:

Ingredients:

Leftover corn tortillas

Cream

Apple cider vinegar

1 slice of multi-grain bread

 

DIY Tortilla Chips

Use leftover corn tortillas.Spread tortillas over on a microwaveable plate.

Microwave on high 2 minutes.

Remove.

Turn tortillas over.

Return plate to microwave.

Microwave on high 1-2 minutes.

Remove.

When tortillas have cooled, break them into small pieces.

Save unused tortilla chips and pieces in a closed container.

DIY Sour Cream

In a refrigerator container with a lid, add 3 TBspns of cream.

Add 1 TBspn of apple cider vinegar to cream.

Stir cream and vinegar together.

Cover and store in frig for 10-30 minutes.

Make toast.

Ingredients:

 
1 egg
2 TBspns milk
Ground black pepper
3 Drops hot sauce
3 TBspns mozzarella or monetary jack cheese, shredded
1 Tspn Dry onion flakes
Handful of DIY tortilla chips, broken into small pieces.
3 TBspns canned salsa, drained
Toppings: Mayo, DIY Sour cream, Dry parsley or cilantro (optional)



Process:

 
In a microwave-safe mug:
Add egg.
Add milk.
Add black pepper.
Add hot sauce
Whip together with a fork.

Add cheese and onion flakes to the egg mixture.
Stir.

Add tortilla chips and salsa.
Stir.

Microwave on high for about 2 minutes, or until cooked through.

Spread mayo over toast.

Add egg mixture to top of toast and spread over surface of toast.

Garnish with about 2 TBspns of sour cream, and sprinkle with parsley or cilantro.

 

 

Microwave: Mug O'Apple Bread Pudding

During the COVID19 quarantine, I am rummaging around in closets, drawers, cupboards, and the frig.

I had a tablespoon of canned apple pie filling in the frig that had been sitting around for quite awhile.

I usually have a heel of bread somewhere in the frig.

So, I decided to make a Mug O’Apple Pudding based on a prior Mug O'Bread pudding recipe.

All I did different this time was stir the mixture well before microwaving.


Microwave: Mug O'Apple Bread Pudding Recipe
(Adapted from: https://riastoneblog.blogspot.com/2016/12/mug-obread-pudding.html)


Ingredients:

1 8oz coffee cup

1 TB Canned apple pie filling
1 Slice of bread, torn into pieces
1 egg
1 1-2 TB sugar
2 TB milk or yogurt (I used lactose-free dry milk mix)
1 TB vegetable oil (or margarine)
1 tsp vanilla
2 Dashes of cinnamon

Process:

Add apple filling to bottom of cup
Break bread into pieces, place in cup.
In separate bowl, mix rest of ingredients
Pour mixture over bread.
Push bread down into cup so all pieces are soaked in mixture.
Stir and mix bread, fruit and egg mixture together.
Microwave 2 minutes on high.
Remove, let it cool for a bit before eating.

It tastes like apple crumb cake!
 
Variations: use other types of fruit or no fruit.
 
#GERD-friendly

Microwave: Mug O'Something - Kitchen Sink Variety

I have been a small meal eater for over 20 years.

It began when my family went to a restaurant and when my meal came, I was shocked. The plate was piled high with food. There was no way I could eat all that food, so I asked for a doggie bag, immediately. Then, I divided the meal in half and saved the rest. I have been doing that ever since.

I consider a burrito a meal. Previously, at home, when I cooked casseroles or one-pot dishes, I divided them into single serving containers and froze them for work lunches or dinner.

But, it was when I started making and collecting recipes for my next cookbook, I began to focus on what I called:

Small meals
Spoonful snacks
Savor the flavor bits, and
Micro-nutrients

When I make a meal, I think, what does it provide from the concepts of MyPlate:

1 serving vegetables
1 serving fruit
1 serving protein
1 serving grains
1 serving fiber

I am also using the term "serving" liberally. I consider a spoonful of protein or fiber a serving.

Toast toppings and mug recipes probably triggered several of these ideas.

With a toast topping or mug recipe you could add one bit of something healthy mixed in with the rest of the ingredients.

For example, today, I wanted to make a toast topping with one egg.

In these COVID19 Crisis times, using one egg in one recipe seems extravagant. I am now pondering how to use one egg in a recipe that makes more than 1 serving. Frittatas come to mind.

After perusing my frig, what did I have to make a healthy toast topping?

I had some chorizo left. When I buy chorizo, I slice it into wafers and freeze them. Then, when I want to add some chorizo to a recipe, I take one wafer, crumble it into a mug and microwave it for 45 seconds to cook it. I do this because chorizo is a meat and I want to make sure it is cooked.

I realize that my definition of "healthy" is pretty broad.  In essence, it's not a bag of potato chips for dinner, or 10 chocolate-filled cookies, or cupcakes. I generally, eat chicken and fish, and some pork. To me, cooking beef is too much effort and the taste is nothing to get excited about.

Then, I added the egg and a dollop of milk.
 
But, I wanted some vegetables, too. Attempting to stretch my vegetable supplies, I used two spoonfuls of my Rice, Chicken and Vegetable Stew. I added a few drops of hot sauce and a few grinds of ground black pepper.

Then, I stirred and whipped the ingredients thoroughly. Then, microwaved the lot for 1:30 seconds on high (high is the only setting, I have).

Meanwhile the toast was ready. I was out of mayo, what should I use to coat the toast? What did I have? I had Italian dressing, ketchup, mustard, thousand island dressing, and vegetable oil. I choose the oil.

I added a dab of oil onto the toast and smeared it around.

When the egg mixture was ready, I stacked it on top of the toast and then mashed it down and sprinkled a bit more ground black pepper on top.

The results were tasty.

Now, did I get the daily recommended amount of vitamins, minerals, grains, and protein, etc? No, but I did get a micro-amount of many of these items.

You'd think I'd be slim because of all these small meal tactics, but I am overweight. I think it's because I like late-night snacks, even though they are small. Plus, when I used to gather with family and friends, eating and talking were usually the main events.



Microwave: Mug O’Something - Kitchen Sink Variety


Ingredients:

1 Slice of Chorizo, crumbled
1 Egg
1 Dollop of milk
Ground black pepper to taste (Optional)
1-2 Drops of hot sauce
1-2 Tspns of Rice, Chicken and Vegetable Stew or find something in your frig to add
1 Slice of bread
A Dab of oil


Process:

Make a slice of toast and set aside.
After crumbling the chorizo into the mug, microwave on high for 45 seconds.
Add egg.
Add dollop of milk (I used powdered milk mix).
Add some ground black pepper to taste.
Add drops of hot sauce.
Add Rice, Chicken and Vegetable Stew or your addition of choice.
Stir and whip ingredients thoroughly.
Cover mug (I use a saucer).
Microwave on high for 1:30.
Add a dab of oil to toast top.
Dump egg mixture on top of toast.
Smash it down and spread over toast.

 

Microwave: Mug O'Scrambled Eggs with Corn, and Salsa Topping

Microwave: Mug O'Scrambled Eggs with Corn, and Salsa Topping
(Got the idea from: http://bstrecipes.blogspot.mx/2015/07/squaw-dish-scrambled-eggs-and-corn.html?utm_medium=twitter&utm_source=twitterfeed)


Ingredients:

1 roll
a bit of olive oil
1 egg
A dollop of milk
1 tbpsn kernel corn
Ground black pepper to taste
A dash of paprika

Toppings: 1 tbspn canned salsa
1 tbspn imitation bacon bits


Process:

Cut roll in half and toast in skillet with a bit of oil.
Set aside.
Break egg into an 8oz coffee mug with a wide brim.
Add the remaining ingredients.
Mix and stir vigorously for at least 30 seconds.
Microwave 1-2 minutes until liquid has cooked off.
Scoop egg out and place on top of one half of toasted roll.
Top with salsa.
Sprinkle bacon bits over egg mixture

Microwave: Mug O'Hot Oats with Spinach

Microwave: A Mug O’ Hot Oats with Spinach
(Adapted from: Worts Recipe by Jack Monroe from Cooking on a Bootstrap)

As you will see in subsequent posts, getting a Toaster / Convection Oven (TCO) has thrown me into a tizzy trying to find recipes for the TCO.

Anyway, in the midst of my research, I bought a Kindle version of Jack Monroe’s Cooking on a Bootstrap.

Jack has found the secret to writing a good cookbook, include personal and historic stories of life and food with the various recipes.

Jack is clear about how she creates her recipes and where she finds her sources of information and inspiration. So, when I found her Worts recipe, a 200+ year old recipe, they found in British Library, I was intrigued on many levels.

The recipe features oats.

Anyway, as I read the recipe, I thought this might make a good Mug recipe. So, I thought, I’ll cut the recipe in half and make a mug meal.

While I had used an online Metric Converter to translate the grams and milliliters into ounces, when I went to the kitchen, I forgot to halve the recipe, but after some messy maneuvers, I made a mug of hot oats with spinach and spices and it’s pretty good.

I have so few oat recipes, I am happy to add one more to my repertoire.

Because I follow a GERD-friendly diet, I use onion powder instead of onions, for me this works with no acid reflux issues.

Also, hot sauce in a recipe seems ok, but if it’s in a sauce used to top food, that’s hard on my stomach.

But, too much of a good thing may set it off, so I try to use onion powder, hot sauce and ground black pepper and other GERD-Unfriendly ingredients sparingly.

Bouillon, Bullion, Billion… one letter can make a difference. I’d love to have a Billion Bullions but you can’t cook with them like you can with Bouillon.


Ingredients:

Olive oil
1/2 TBspn onion powder
3.5 oz dry oats
1 bouillon cube
13.5 oz of water
3.5 oz or a dessert bowl full - frozen spinach
1 Tsp lime juice
3-5 dashes of hot sauce (To make this #GERD-friendly, do not use hot sauce)
S/P to taste


Process:

Put oil in a 16 oz coffee mug.
Add onion powder.
Microwave 30 seconds on high.

Put water into a microwavable measuring cup.
Add bouillon cube.
Microwave 2 minutes on high to dissolve cube.

Put spinach into a microwavable dish.
Microwave spinach 2 minutes on high to soften.

Add oats to coffee mug.
Add bouillon water.
Stir well.
Add spinach.
Mix and stir well.
Place a saucer under the coffee mug to catch spillover.
Bring to a boil.

Here’s the problem. Because I did not halve the recipe, the mixture overwhelmed the 16 oz mug. I had to remove half the contents and put it into another bowl while I microwaved the rest for 3-5 minutes on high.

Then, I added the bowl of mix back into the mug and microwaved for about 2 minutes. There was some spill over.

By this time, the mixture had thickened.

If necessary, continue microwaving the mixture for a 1 minute or 2 more to thicken.

When done, I added lime juice, hot sauce and some ground black pepper and stirred the mixture thoroughly.

I like it. In the future, if I halve the recipe, I think it will be fairly easy to make.

6 / 1/ 19 Update:

I made another Mug O'Hot Oats and Spinach.

This time I halved the recipe, used chicken bouillon (the previous recipe used tomato bouillon), and less hot sauce. It turned out great. Both recipes are good but I like this one, today.

I can see I am going to make this recipe alot.

#GERD-friendly

Mug O'Hot Banana

I follow a few recipe websites, regularly.

Jack Monroe's Cooking on a Bootstrap is one of them.

When I saw Jack's Hot Banana Pot recipe, I laughed. What a simple and delightful recipe.

This recipe solved my problem of an excess of overripe bananas. I have several containers of overripe bananas in my freezer. I keep thinking I would use them in a mug cake or a frozen yogurt dessert but somehow that has not happened.

So, after seeing Jack's recipe, I grabbed one of the containers, put the frozen banana into a mug and popped it into the microwave. Then, I microwaved it on high for one minute.

When it was done, I sprinkled a little cinnamon on top and called it Mug O'Hot Banana.

So happy to have a delightful way to use my over-ripe bananas! Thanks, Jack.

Jack Monroe's Hot Banana Pot
https://cookingonabootstrap.com/2019/03/16/hot-banana-pot-recipe/

#GERD-Friendly
 

Toast Topping Combo - Mug O'Scrambled Egg and a Sardine

Alex Fergus is a riot.

I laugh as I read and reread Alex’s  51+ recipes for sardines (https://www.alexfergus.com/blog/51-sardine-recipes-for-the-fussiest-of-fish-eaters).

Now, I do eat sardines. And like Alex, I do it for health reasons.

But, generally, I eat sardines either on top of crackers or as a Sardine Spread/Dip. Beyond that I don’t do much with sardines.

So, I am intrigued by Alex’s enthusiasm for sardines.

I am going to give a few of his recipes a try but I will have to adapt them to my circumstances.

For #29, I am going to make a combo of two of my favorite meal preparations, toast topping and a Mug O’Something.


Toast Topping: Mug O’Scrambled Egg and Sardine
(Adapted from: https://www.alexfergus.com/blog/51-sardine-recipes-for-the-fussiest-of-fish-eaters)


Ingredients:

Olive oil
1 slice bread, intergral
1 egg
a dollop of milk
1 sardine, drained, chopped and mashed
4-8 dashes of onion powder, to taste
4-8 grinds of black pepper to taste
1/2 - 1 Tspn Lime juice
A sprinkle of paprika
1 Tspn of Mayo

(Mayo, paprika and lime juice not in picture. Used Ponto Sardinas http://www.pontonutricion.com/)

Process:

Make Toast

• Put a small dollop of olive oil into a skillet.
• Smear it around to coat the bottom with the oil. Use a spoon or a clean napkin.
• Heat skillet low to medium temperature.
• Add slice of bread.
• Toast bread on one side.
• Flip over and toast on the other side.
• What I do is flip the slice more than once, to make sure the toast does not burn and toasts evenly.
• When done place toast on a plate.Spread mayo on toast.

Make Mug O’Scrambled Egg and Sardine

• Add a dribble of olive oil to the mug.
• Swirl and swish the oil around to coat the bottom and sides of the mug.
• Crack the egg into mug.
• Add milk.
• Add onion powder and black pepper.
• Stir well.
• Whip mixture with a fork to add air.
• Add sardine mash and lime juice.
• Stir well.
• Place mug in microwave.
• Cover the top of the mug with a small plate.
• Microwave on high for 1 minute.
• Check to make sure mixture is fully cooked and not runny.
• If runny, cook for 30 seconds or more.
• Once done, place on top of the toast.
• Use a fork to divide egg mixture, spread and flatten mixture over top of toast.
• Sprinkle with paprika.

Notes:

When I first researched sardines, in 2015, I thought they were a sustainable seafood choice. Today, they are not. This made me mad. So, of course, I had to do more research.


Resources

California Academy of Sciences
https://www.calacademy.org/scientists/sustainable-seafood

Monterey Bay Aquarium
https://www.seafoodwatch.org/

Sustainable Seafood / Australia
https://sustainableseafood.org.au/

NRDC Smart-Seafood Buying Guide
https://www.nrdc.org/stories/smart-seafood-buying-guide

Eating Well
http://www.eatingwell.com/article/289436/are-sardines-as-sustainable-as-they-seem/

Trying to find information on sustainable seafood or any topic that benefits the environment is not easy. There are many websites that offer misinformation.

In addition, many “charities”, “foundations”, nonprofits, and environmental protection organizations have been taken over by neocons and they have subverted the organizations’ mission to support for-profit international corporations.

For example:

Salon
https://www.salon.com/2014/08/04/the_countrys_largest_environmental_group_is_profiting_from_oil_drilling/

But, this topic needs more information and would need weeks and months of research.

People should not accept standards or practices that pollute our air, water and soil, or that profit off the pain of others. We can do better.


Short list of Reputable Environmental Non-Profits

Mongabay
https://rainforests.mongabay.com/

Mother Earth News
https://www.motherearthnews.com/nature-and-environment/environmental-policy/environmental-nonprofit-organizations-zmgz14amzsto

Note: This list is not comprehensive.

#Not a Seafood Sustainable Recipe

Updated: 4/7/19