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    Mindful Sodexo


    Mindful Eating

    Round-the-Clock Mug Meals

    A wooden cutting board with a halved apple, raw oats, pecans scattered on top. Next to them are a cutting knife, bowl, spoon, and jar full of sugar.

    Satisfy your cravings any time of day with these quick-to-put-together creations.

    When you need to grab a quick meal for one, remember that a mug and a microwave may be all you need to assemble something fast, healthy, and delicious. “Mug meals are truly the ultimate in convenience foods because they come together quickly and only require a few simple ingredients,” explains Sodexo Chef Jason Casassa. “Plus, cooking for yourself lets you bypass all the additives and preservatives that may be lurking in a pre-packaged meal.”

    Here are some of Chef Jason’s favorite mug meals for when you need something on the fly. All recipes use a 12-ounce microwave-safe mug.


    Whip up this easy version of a classic quiche combination in 5 minutes flat.

    Ham and Cheese Morning Mug

    Coat the inside of a mug with butter. Whisk together 3 large eggs, 1 tablespoon milk. Add 2 tablespoons shredded Gruyere, 2 tablespoons finely chopped ham, and 2 tablespoons finely chopped spinach. Season to taste with salt and pepper. Microwave on HIGH for 1 ½ minutes. Pause and stir again. Microwave 1 ½ minutes longer until fluffy and firm.


    Here’s how to enjoy all the flavors of a gooey personal pizza. This recipe makes enough dough mix for 4 mugs, so store the extra mix in a covered container until you’re ready to use.

    Veggie Pizza

    Combine 1 cup flour, ½ teaspoon baking powder, ¼ teaspoon baking soda and a ¼ teaspoon salt. To make a personal pizza, coat the inside of a mug with 1 tablespoon of olive oil and add 3 tablespoons milk and ¼ cup of the dough mix. Stir until thoroughly combined, smooth the dough into the bottom of the mug, and then top with a tablespoon of marina, 2 tablespoons shredded part-skim mozzarella, and a few tablespoons of finely chopped veggies, like onion and broccoli. Add a dash of oregano and microwave for 1-1½ minutes on HIGH until the pizza rises up and the edges bubble.


    A mug is an ideal container for preparing a serving of quick-cooking brown rice. Follow package instructions and then dress up your creation with one of these options:

    Asian Rice Mug. Add half a cup of your favorite chopped stir-fry vegetables (bell peppers, onion and broccoli are a perfect combo) and some pre-cooked chicken cut into bite-size pieces. Microwave on HIGH for 1-2 minutes until hot. Stir in a tablespoon of Asian dressing and sprinkle with sesame seeds.

    Burrito Mug. Stir in a ½ cup canned beans, a ¼ cup of plant-based chorizo crumbles, and a few tablespoons of salsa or pico de gallo. Top with shredded cheddar and microwave on HIGH for 1 minute until heated through. Sprinkle with crushed tortilla chips, sour cream, and some chopped cilantro.


    While it’s easy to find mug meals for cake on the internet, they can be high in sugar. Chef Jason suggests a better choice is to enjoy a serving of fruit instead by transforming it into an easy apple crisp. If apples aren’t high on your list, try blueberries or diced peaches with freshly grated ginger instead of cinnamon.

    Decadent Apple Crisp. Combine 1 finely chopped apple (about 1 cup) with a dash of ground cinnamon and a spoonful of sugar. Stir until fruit is coated and top with a quarter cup of your favorite granola, some chopped nuts, and a pat of butter. Microwave on HIGH for 1½ to 2 minutes until the fruit is soft and the edges begin to bubble. 


    Need a quick snack? This easy, cheesy dip is simple to assemble right in the mug and pairs perfectly with baked tortilla chips or fresh carrots and celery.

    Buffalo Chicken Dip. Combine 3 tablespoons cream cheese, a spoonful of sour cream, as much hot sauce as you prefer, and mash with a fork until smooth (a few lumps are ok). Fold in some cooked, chopped chicken breast and stir until combined. Microwave on HIGH for 1½ to 2 minutes until heated through. Top with sliced scallions, crumbled blue cheese, and an extra splash of hot sauce, if desired.

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    Round-the-Clock Mug Meals

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