5 Tips to Prevent Food Waste

Earlier this year, chefs Dan Barber, Mario Batali, Massimo Bottura, and Danny Bowien, appeared in a documentary called Wasted! The Story of Food Waste. According to the film, globally, 1.3 billion tons of food are thrown out each year, a third of which never even makes it to people’s plates.

This is bad news for the earth, for the farmers and growers and pickers, for the animals, for the grocery stores and farmers’ markets, for the chefs and the restaurant staff, and for the people who could benefit from eating the food. Not only that, but food waste also takes a toll on our earth and on our environment.

Many cans of food on a shelf
One Third of All Food Produced Is Never Eaten | Photo by Wasted! Film

The issue of food waste is especially important for the disability community because wasted food is wasted energy, time, and money: three things that this community often lacks.

As stated by Food and Disability Studies scholar and DisabilityFEAST advisor, Elaine Gerber, “People with disabilities in the U.S. are over-represented in poor communities where food insecurity is common. This means there are more disabled people in areas where people struggle to get enough to eat, and to eat well, than there are in the general population. Disabled people are also more likely to experience additional access barriers to getting food. And, they are more likely to experience negative consequences of being food insecure–due both to pre-existing conditions and their marginalized status in society.”

The film, Wasted!, discusses creative solutions to food waste, such as feeding scraps to livestock, turning large events’ leftovers into delicious meals at soup kitchens, creating renewable energy at factories, and producing compost for school gardens.

There are also some smaller steps we can each take to cut down on food waste:

  1. Buy just what you need: Plan out what you will cook for the week and make a grocery list before you go to the store. When you go to the store, avoid impulse purchases. To avoid impulse purchases, don’t shop on an empty stomach.
  2. Compost your food scraps: Did you know that a single head of lettuce can take 25 years to decompose in a landfill? Many cities offer composting services, but if yours doesn’t, you can still compost at home. Here is a helpful website to get you started composting.
  3. Be mindful of portion sizes when eating out:
    • Buffets can be tricky for folks with disabilities, but they often offer a lot of food for a decent price. If you find yourself at a buffet, remember that you don’t have to fill your plate. Start with a small amount and add more as you go to avoid wasting food.
    • If you are eating at a non-buffet restaurant, understand that the portion you receive will probably be more than you can or should eat in one sitting. Take home your leftovers and eat them for dinner or lunch the next day.
  4. Get creative with your cooking:
    • Make stock: Vegetable scraps and bones you’ve picked clean can be boiled in water to make delicious stock to use as the base for soups and stews.
    • Freeze meals and produce: If you make one large batch of food like lasagna or stew, for example, you can freeze it in small portions that you can then take out of the freezer to warm up later in the week or the month. You can also freeze vegetables and fruits. Here is a help guide for freezing produce.
    • Can produce: Canned produce from the supermarket may have added chemicals, salt, and preservatives. If you can your produce at home, you’ll know exactly what’s in each can. Here’s a website to help you learn how to can produce.
    • Pickle vegetables: You can make pickled veggies taste a variety of ways just by altering the amount of sugar, vinegar, or spices you add to the mix. Here is an example recipe to get you started pickling your veggies.
  5. Eat ugly produce: The produce in grocery stores is held to very high aesthetic standards, but there are many ways you can purchase less perfect looking produce that would otherwise end up in landfills. Farmers’ markets are an opportunity to purchase imperfect produce, and there are several new businesses, such as Imperfect Produce, that deliver these imperfect fruits and veggies to your door at a reduced price.

For more ways to cut down your food waste, watch Wasted! The Story of Food Waste, available on iTunes and Amazon now.

A large heap of trash at a landfill with many, many birds flying overhead
A Head of Lettuce Can Take up to 25 Years to Decompose in a Landfill | Photo by Wasted! Film

WID Attends Sixth International Conference on Food Studies

A photo of the cover of the conference program
The conference program | Photo by Elizabeth Layman

On October 12-13, 2016, two staff members from FEAST’s parent organization the World Institute on Disability (WID), Marsha Saxton and Elizabeth Layman, attended the Sixth International Conference on Food Studies in Berkeley, CA.

On the first morning, the keynote speaker was Anna Lappé, Co-Founder of the Small Planet Institute and one of the minds behind the Real Food Media Project. Throughout her life, she has focused on food systems and sustainable food and farming, viewed through the lens of climate change. According to Lappé, food and farming are a casualty of climate change, a culprit of climate change, and a cure for climate change.

On the second morning, the keynote speaker was Lorenzo Scarpone, Founder of Slow Food San Francisco and an importer and distributer of Italian wines. Growing up in Abruzzo, Italy, Scarpone learned about small farmers firsthand. He moved to San Francisco, and he now focuses his energy on protecting food biodiversity, lifting up small and artisan farmers, and showing American children and politicians where their food comes from—farms. According to Scarpone, world peace begins at the table with a shared meal.

A woman stands in front of a PowerPoint and presents to a crowd
Marsha Saxton presents on disability basics | Photo by Elizabeth Layman

Both WID staff members presented about food and disability. In Marsha Saxton’s presentation, Saxton focused on introducing the basics of disability to the food studies community by discussing food access issues specific to disabled people. (Her PowerPoint can be downloaded below.)

In Elizabeth Layman’s presentation, Layman focused on the creative ways people with disabilities prepare food, shop, and cook with the help of accessible technology. This technology also makes food more accessible to low-income cooks, aging cooks, and young adult cooks. (Her PowerPoint can be downloaded below.)

Both Saxton and Layman also gave overviews about the FEAST website and asked questions during other presentations in order to highlight the important intersection between the disability community and the food studies community.

Saxton and Layman were in good company. Professionals from thirty-two different countries were represented at the conference. Their presentations were incredibly varied. See the PDF at the end of this post to read about some of the presentations and WID’s favorite part of each of them.

Two small chunks of cheese, each with a small edible flower on top
Edible flowers on cheese with honey and cheese with vinegar | Photo by Elizabeth Layman

Saxton and Layman were honored to attend and present at the Sixth International Conference on Food Studies this year, and they hope to continue learning about how the disability community and the food studies community can work together.

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Flyers for Disability FEAST

Here are four different flyers about our website to help you share it with friends and family. You can click on each link and then download your favorite in order to print or email it. If you have any trouble accessing flyers, please email elizabeth@wid.org.

A stack of colorful flyers, the one on top advertising Disability FEAST with a picture of tortillas
Flyers for Disability FEAST website | Photo by Elizabeth Layman

Tips for Farmers’ Markets (and Fresh Produce)

Tabletop full of fruits and veggies, organized by color from orange carrots to purple eggplants
Collect produce from farmers’ markets, produce boxes, or community gardens. | Photo Courtesy of Jocelyn Hsu

Farmers’ markets are a fantastic way to get fresh produce, meet local farmers, and interact with your community. Sometimes these markets can seem daunting because of all the people and booths, but with these tips, you’ll become a seasoned farmers’ market shopper in no time:

  1. Know what’s in season: Understand that strawberries will be fresher (and probably cheaper) in the summer, while acorn squash will be fresher in the fall. To learn when your favorite fruits and vegetables are in-season, use this helpful link.
  2. Go early or go late: If you go early, you will get the best pick of the produce because it has been freshly laid out by the farmers and not yet handled by many fellow shoppers. If you go late, you will get the best deals because farmers don’t want to take leftover goods back to the farm with them.
  3. Bring big bags: Bring your own, reusable bags so you’ll have a place to hold all your produce. Otherwise, you will be stuck carrying several, small plastic bags that you gather from each booth.
  4. Bring small change: Farmers’ markets are usually “cash only” so bring lots of small bills and even coins. The farmers and staff will appreciate not having to break large bills and not having to spend extra time counting out change.
  5. Go with a weekly menu in mind: Plan what you want to eat for the week (write it down and bring the paper along with you) and then go shopping with this menu in mind. For example, if you want to cook a batch of Good Morning Muffins, make sure you visit the booth that sells green onions.
  6. Talk to the farmers: The farmers and other staff at the booths love to talk about their produce. You can ask them specific questions about their favorite way to prepare green beans or how to tell if a watermelon is ripe. If you build a relationship with the farmers each week, you’ll get better deals and great cooking tips.
  7. Compare prices (between booths): Don’t buy the first box of blueberries that you see. Check the other booths that also sell blueberries and see which one is priced the best. Travel around the entire farmers’ market once before you buy anything.
  8. Buy in bulk (for better prices): Often, there will be a better deal if you buy more of something because farmers don’t want to have leftovers at the end of the day. Either buy things that you can cook easily and then freeze or go to the farmers’ market with a friend and split everything you buy. (Don’t buy in bulk if you think you won’t be able to find a way to use it all.)
A closeup view of two hands, carefully slicing the stem of a rhubarb plant
Community gardens are another fresh produce option. Read more below. | Photo Courtesy of Jocelyn Hsu

A note about access:

Most of these sites are disability-friendly and eager to help customers. However, since this kind of venue isn’t in a permanent structure, the vendors may not realize that they are still required to comply with the Americans with Disabilities Act (ADA) with respect to access of aisles and providing assistance. If you are blocked from reaching anywhere at the site or you are treated rudely for needing help, ask one of the vendors for contact information for the coordinator of the market. Call the coordinator and tell him/her that he/she needs to learn about the law, so that people of all abilities can enjoy the farmers’ market.
Alternate ways to buy fresh produce:

If your local farmers’ market isn’t accessible or you’re interested in finding fresh produce elsewhere, there are certainly other options:

  1. Produce Boxes: You can order a box of produce to be delivered to your front door or picked up in a pre-arranged location. For example, in the San Francisco Bay Area, Imperfect Produce delivers boxes of “ugly produce” at 30% less than the grocery store price (the produce from one such box is pictured in the first image on this page). Search the Internet or ask your friends about companies like this in your area.
  2. Community Gardens: You can also make use of community gardens, in which you can volunteer for a few hours each week in return for some of the garden’s fresh produce. Good examples of this in the Bay Area are Phat Beets‘s community gardens and the UC Gill Tract Community Farm (pictured in the second image on this page). Again, use the Internet and your social network to find out if a neighborhood near you has one of these gardens.

Kitchen Tips for People with Mobility Impairments

Cooking with a physical disability can be challenging and time-consuming if your kitchen is not accessible. However, there are several strategies to make cooking easier.

The Cooking Process

  • Plan ahead. Decide what you want to cook and break it down.
  • Stay organized. Keeping your kitchen organized will save you time and energy. Make sure you know where you keep things. Storage of items at convenient heights and a de-cluttered kitchen will help make work in the kitchen much easier.
  • Work with small quantities, saving bulk cooking for days you have people to help you. Always have easy food on hand for days you don’t feel up to cooking.
  • Go to the refrigerator once to get what you need and make sure you have everything out that you need to cook with before you start to cook.
  • Rearrange, throw out, and organize food so that access is better.
  • Enjoy the process of cooking and learning new recipes. Appreciate the tactile experience and using your senses. Cooking can be therapeutic in and of itself, and the end product doesn’t have to be perfect.
  • Rest if you need to. If you get fatigued, take frequent breaks and keep a chair or stool nearby in case you want to sit down.
A dark chair sits just outside the kitchen
Chairs make great spots to rest | Photo by Elizabeth Layman

The Kitchen

  • Have good lighting overhead in your kitchen.
  • Tools, seasonings, and pans can be set up to surround your work area. Leave them out so you don’t have to worry about getting them out of cabinets. Dry goods can go into canisters, vegetables into hanging wire baskets, spices on a spice rack, and pots and pans on a pegboard.
  • Ideally, a kitchen should have a 5×5 foot turning radius for wheelchair access. If there is limited space, the prep work can be done at a table outside the kitchen.
  • If you have the funds, raise the counters if you have a difficult time bending over; lower the cabinets if you can’t reach them. Use carousel trays, which make 360-degree turns to store a lot in one place. Check a hardware store or stores that sell RubberMaid items; their turntables often sell for about $10 online.
  • Cupboards that slide out and have pull-down baskets can be very useful.
  • A one-piece, stove top that allows pots and pans to slide off the stove instead of being lifted will allow easier and safer removal of hot items.
  • When shopping for an oven, look for easy roll-out shelves.
A young man with dark hair and a well-kept beard reaches over his wheelchair's joystick to turn on an electric stove burner
WID employee, Alex Ghenis, turns on the stove in an accessible kitchen | Photo by Elizabeth Layman
  • A side-by-side refrigerator is helpful. The items needed can be stored on the bottom shelves. Also, the narrow doors leave more room if you use a wheelchair.
  • From a wheelchair, it’s easiest to function in a kitchen with lowered cabinets and more knee space. An inexpensive way to have knee space is to remove cabinet doors below the sink and some cupboards. Under the sink, a plumber can move the hot water pipe out of the way of your legs or can insulate the pipe with foam rubber to prevent scalding.
  • A sink installed lower than usual and with no cabinet underneath will make it easier to slide up to use the water there. Longer faucet handles and a pot sprayer on the side of the sink are also helpful. It is easier to wash dishes if the sink is fairly shallow.
  • A faucet that is hands-free or electronic touch can be very helpful.
  • If you use a wheelchair, having linoleum or tile flooring is easier than carpeting because it’s easier to roll over.
  • Smooth surfaces throughout the kitchen also help with the cleaning process.
  • If using an oven or stove is too difficult, a toaster oven or microwave oven are good alternatives.
  • For wheelchair users, small appliances such as microwave ovens, toasters, and blenders should be on a low counter top or low open shelves.
A microwave with its door swung open invitingly
Microwaves cook food fast | Photo by Elizabeth Layman

The Tools (Also, check out more tools on our Accessible Kitchen Tools and Devices list.)

  • Use creativity! Install a wall-mounted can opener at the appropriate height.
  • The Long Arm Grabber that is made by Norpro is very simple and can make a kitchen much more user-friendly. This extended tool has a clamp on one end that works from a handle on the other end. This equipment allows someone who uses a wheelchair to have access to items in higher cabinets. This equipment sells for under $10 in most stores.
  • You can put cylindrical foam on handles of utensils, which makes gripping easier and less stressful on your finger joints.
  • Single-handed cutting boards with spikes hold food in place for people who are only able to use one hand. Catalogs that carry daily living aids sell a wide variety of adaptive cookware. Also, some adaptive cooking utensils are available at larger cooking supply stores.
A woman uses a large knife on a green cutting board to chop a stalk of celery
Find tools that work for you when chopping veggies | Photo by Marsha Saxton
  • Having a small table on wheels as a working surface can be hugely helpful. A rolling utility cart allows you to move a heavy pot of water across the room or bring plates, glasses, and bowls to the table.
  • A tray with a bean bag base that can be held on your lap can also be handy. This tray allows you to steady it on your lap to transport plates, food, and glasses to the dinner table.
  • Hang a mirror above stove burners to help with cooking from a seated position.

If you’re interested in reading more, go to our impressive list of Accessible Kitchen Tools and Devices or click on our resources listed below:

Accessible Food and Cooking Tips for Little People

Many people with disabilities find eating to be “work.” Food can be hot, slippery, or just plain messy. The Center for Independent Living, Inc. realizes this. As a result, they offer an easy-to-read article called “An Introduction to Accessible Foods and Accessible Cooking,” which gives tips specifically about eating and cooking as a little person with a proportionately small appetite and limited manual dexterity.

With the permission of the authors, Lauren Choi Steinberg and Cecilie McCaughrin Rose, we’ve pulled out some of the most important pieces of advice to create a short and sweet tip sheet that you can easily print out or email to your friends.

For clarification’s sake, we understand that not all little people have limited dexterity, and not all people who have limited dexterity are also little people. Some of the following tips are more relevant to little people; and some to people with limited dexterity, so proceed with that in mind. We also understand that “little people” may not be everyone’s term of preference.

Here are some tips about accessible food and cooking for little people, people with small appetites, and/or people with limited dexterity:

Accessible Food Tips

A drawer full of silverware-forks, knives, spoons, soup spoons, chopsticks
Keep many different types of silverware | Photo by Elizabeth Layman
  • Forkability of hot foods: Limit the amount of cutting needed and serve foods that stay on a fork easily; keep many different shapes and sizes of cutlery available.
  • Fair pricing for small eaters: Food pricing should be based on consistent net prices based on weight, not discounted net price for larger servings to penalize small eaters, sell food by the ounce when feasible, never charge fees for splitting a plate of food.
A package of multi-colored straws
Straws are a helpful tool for many different people with disabilities | Photo by Elizabeth Layman
  • Beverage accessibility: Use light-weight cups with lids and straws; be aware that cans and bottles can be tough to open.
  • Structural integrity of sandwiches and finger foods: stay away from large or floppy sandwiches; choose compactly built wraps or pita sandwiches with “glue” (like hummus or melted cheese) instead.
  • Packaging: Stick to relatively easy to open and re-seal packaging; avoid tape-to-seal containers

Accessible Cooking Tips

A crock pot sits alongside several carrots and a bowl of broccoli
Slow cookers make any food delicious and warm | Photo by Marsha Saxton
  • The slow cooker: Use this accessibility miracle to make stews, meats, and curries or chicken, potatoes, and other foods. A friend or attendant can help you set it up in the morning and then package the finished meal in containers to refrigerate or freeze for later. To learn more, read our Slow Cooker post or look for our recipes that specify “Crock-Pot Recipe.”
  • Accessible Ingredients: Look for pre-cut vegetables or frozen vegetables, partially prepared foods (like pre-peeled garlic), and pre-cut meat (like pre-cut chicken tenders). You can also prepare what you need ahead of time and store it in your freezer.
  • Accessible kitchen gadgets: Some examples include wall-mounted electric can openers or jar openers, rocking knives, nail boards, bowl holders, choppers (aids to help you cook), funnels, and dowels (to help twist things). Read more on our Accessible Kitchen Tools and Devices post.
A small, rounded rice cooker with brightly colored buttons
Like a crock pot but faster | Photo by Elizabeth Layman
  • The rice cooker: This is much like a slow cooker, only faster! Inexpensive and easy to use, you can make perfect rice or pilaf and steamed vegges.
  • Accessible kitchens: Adjust the height of counters, install stove burners on low counters, have side opening doors on ovens, install a sliding shelf in the refrigerator, and store food in lower cabinets. If these remodeling options are too expensive, you can plan ahead, ask friends and attendants for help, and ask around to find more resources.

A Note on BMI

Body Mass Index or BMI measures your weight in relation to your height, landing you somewhere on a colorful chart that reads: “underweight,” “healthy,” “overweight,” “obese,” or “extremely/clinically obese.” For people with disabilities, this common way of measurement doesn’t always make sense. In fact, for many people without disabilities, this chart is often more critical than helpful.

Maintaining a healthy weight is very important for all little people but particularly important for those with dwarfism. For example, keeping excess weight off helps lessen back aches and joint problems that are common in people with dwarfism. There are over 200 different conditions that can cause dwarfism, and people with dwarfism have differently proportioned bodies than average-sized people. While it is key for little people of all diagnoses to be fit and a healthy weight, it not easy to determine what that ideal weight should be.

A colorful BMI chart with an "x" and the word "NO" written across it
It’s okay to say “no” to BMI charts

Cecilie McCaughrin Rose, a person with dwarfism and a biostatistician, states that BMI is not an appropriate measure to determine if a person with dwarfism is overweight. Any valid determination of being overweight should be based on body fat measurements, overall physical condition, and common sense. Height and weight charts designed for average-sized people are irrelevant to people with dwarfism. In addition, it can be damaging to hold people with dwarfism to a weight that is impossible to achieve. While Cecilie speaks about people with dwarfism specifically, her statement rings true for the disability community as a whole.

Be sure to check out the entire Center for Independent Living article here.

If you’re interested in learning more, peruse our resources below:

*A big thanks to Lauren and Cecilie for their help and feedback on this article!

Pasta with Clam Sauce

A vacuum-sealed bag of clams with alternating dark and light bands across each of them
Clams add depth to the taste of any sauce | Photo by Elizabeth Layman

Perhaps, it’s all that exposure to the Disney classic The Little Mermaid, but clams have a special place in many people’s hearts. They also have a special place in a dish of pasta. This is a simple and variable recipe, one that is quite popular in Naples and Rome, Italy.

Reference: Catherine Kudlick, PhD
Prep Time: 5 minutes
Cook Time: 15 minutes
Serves: 1-2


1/2 medium onion
1 medium or large tomato, chopped
1 16-ounce package pasta, cooked (whole grain or gluten free, if appropriate)
1 tablespoon olive oil
1 6-ounce can cooked, chopped clams
Parmesan cheese, grated (optional)


1. Using a large knife or a food processor, cut the onion finely.
2. Add it to a medium-sized pan and add the olive oil.
3. Cook over medium heat until the onion is soft, stirring occasionally to prevent sticking.
4. Add the clams and tomato and cook over medium heat until the liquid has mostly (but not completely) evaporated.
5. Serve over cooked pasta–with grated Parmesan if desired.

Good to know

This recipe can be changed to personal taste. You can, for example:

  • Add a bit of white wine to the cooking liquid. This goes particularly well with the clams’ juice.
  • Add other chopped veggies, such as zucchini, at the same time you add the clams and cook until the liquid has all thickened or about 10 mins.

Pan-Roasted Brussels Sprouts

A pile of Brussels sprouts
Brussels sprouts offer all sorts of health benefits | Photo by Elizabeth Layman

You may have hated Brussels sprouts as a child, but you’ll have a hard time resisting this recipe. If the olive oil and salt and pepper don’t sell you on it, the optional glaze will.

Reference: Kaiser Permanente
Prep Time: 10 minutes
Cook Time: 10 minutes
Serves: 4


1 pound Brussels sprouts
2 tablespoons olive oil
Salt and pepper to taste
Optional glaze: 1/2 tablespoon Balsamic vinegar and/or 1 teaspoon honey


1. Trim the stem end off the Brussels sprouts and discard.
2. Cut each sprout in half lengthwise (or in quarters if it is a big sprout).
3. Heat a large skillet over medium-high heat until it’s very hot or about 3-4 minutes.
4. Add the olive oil, and when it starts to shimmer (about 30 seconds or 1 minute later), add the sprouts to the skillet.
5. Give the pan a good shake to let things settle, and then let the sprouts cook undisturbed for about 3 minutes.
6. Give the pan another good shake or move the sprouts around with a wooden spoon and continue to cook until they are just tender and blackened in places or about 3 minutes more.
7. Season with salt and pepper and add the glaze, if desired.
8. Remove them from the heat and serve immediately.

No Bake Cookies

A carton of milk, a jar of peanut butter, a bag of oats, a stick of butter, a box of cocoa powder, a bag of sugar
The ingredients needed | Photo by Elizabeth Layman

There’s something comforting about peanut butter cookies, but they take a lot of patience. After all the beating and baking, you still have to wait for them to cool–or risk burning your tongue. With this version, there are no ovens involved and no burned tongues!

Reference: Denise on Allrecipes.com
Prep Time: 10 minutes + 20 minutes (cool time)
Cook Time: 1-2 minutes
Serves: 36 cookies


1 3/4 cups white sugar
1/2 cup milk
1/2 cup butter
4 tablespoons unsweetened cocoa powder
1/2 cup crunchy peanut butter
3 cups quick-cooking oats
1 teaspoon vanilla extract or maple syrup
Waxed Paper

A plate piled high with no bake cookies sits on a window sill that looks out to a street with storefronts and trees
Use these treats to make friends with your all your neighbors | Photo by Elizabeth Layman


1. In a medium saucepan, combine the sugar, milk, butter, and cocoa.
2. Bring to a boil and cook for 1-2 minutes.
3. Remove the mixture from the heat and stir in the peanut butter, oats, and vanilla.
4. Drop by teaspoons onto the waxed paper.
5. Let the cookies cool on a counter top or in the refrigerator until hardened or about 20 minutes.

2 Mug-Based Sweets (Microwave Recipes)

Someone holds a large mug with two hands
Grab your favorite mug | Photo by Elizabeth Layman

A coffee mug isn’t just great for coffee and tea. It’s also a brilliant holder for a cake or brownie that serves one, which is perfect because you won’t want to share anyways. Grab your favorite coffee mug and a handful of ingredients, and you’re ready to go. Here are two options for mug-based sweets, but feel free to search the Internet for more.

Classic Mug Brownie

Reference: Spoonuniversity.com
Prep Time: 0 minutes
Cook Time: 1 minute, 30-45 seconds (+ 2-3 minutes cool time)
Serves: 1


1 large mug (microwave safe)
1 tablespoon butter (salted or unsalted)
2 tablespoons milk
1 teaspoon vanilla extract
2 tablespoons flour
2 tablespoons sugar
2 tablespoons unsweetened cocoa powder
Pinch of salt


1. Combine the butter, milk, and vanilla in a large, microwave-safe mug.
2. Microwave the mixture on high for 30-45 seconds or until the butter is melted.
3. Stir until completely liquefied.
4. Add the flour, sugar, cocoa powder, and salt. Stir until completely combined.
5. Microwave for 60 seconds or until the brownie is firm to the touch.
6. Let it cool for 2-3 minutes before devouring.

Good to know:

You can also add in 2 tablespoons of peanut butter, almond butter, or Nutella. Alternately, you can add 3/4 teaspoon of cinnamon, a handful of chocolate chips, nuts, dried fruit, white chocolate chunks, or caramel. Be creative!

A box of cocoa powder and a jar of peanut butter
You can’t go wrong with chocolate and peanut butter | Photo by Elizabeth Layman

3 Ingredient Flourless Mug Peanut Butter Cake

Reference: Kirbiecravings.com
Prep Time: 0 minutes
Cook Time: 1 minute (+ 2-3 minutes, cool time)
Serves: 1


1 large mug (microwave safe)
3 tablespoons peanut butter (creamy)
1 tablespoon + 1 teaspoon white granulated sugar
1 large egg


1. Use a fork or whisk to combine all the ingredients in a large, microwave-safe mug until the batter is smooth and the egg fully incorporated.
2. Microwave the mixture on high for about 1 minute.
3. Let the cake cool for 2-3 minutes before eating.

Good to know:

If you’d like a slightly fluffier cake, you can add only 2 tablespoons of peanut butter and 1/8 teaspoon baking powder, while keeping the rest of the recipe the same.