1. Prepare the Mug: Choose a microwave-safe mug with enough space for the ingredients to mix and the cake to rise.

2. Mix the Wet Ingredients:

   • Add 2 tablespoons of pumpkin puree into the mug.
   • Stir in 1 tablespoon of maple syrup or honey.
   • Mix in 1 tablespoon of unsweetened applesauce.
   • Pour 1 tablespoon of milk of your choice into the mug.
   • Add 1/4 teaspoon of vanilla extract.

3. Combine the Dry Ingredients:

   • Add 3 tablespoons of whole wheat flour (or almond flour for gluten-free) into the mug.
   • Mix in 1/4 teaspoon of baking powder.
   • Add 1/2 teaspoon of pumpkin pie spice. If you don't have pumpkin pie spice, use a blend of cinnamon, nutmeg, and ginger.
   • Incorporate a pinch of salt.

4. Mix the Ingredients:

   • Stir all the ingredients in the mug with a fork or small whisk until you have a smooth batter with no lumps. Ensure all the flour is fully incorporated.

5. Add Optional Ingredients:

   • If you wish, sprinkle a few dark chocolate chips or chopped nuts into the batter and give it a quick stir.

6. Microwave the Cake:

   • Place the mug in the microwave and cook on high for about 1 to 2 minutes. The exact time may vary based on your microwave’s power. Start with 1 minute, check the cake, and then continue in 15-second increments if needed until the cake is cooked through. It should rise and become firm to the touch.

7. Check for Doneness:

   • Carefully remove the mug from the microwave (it will be hot). Check if the cake is done by inserting a toothpick into the center – it should come out clean or with a few moist crumbs.

8. Cool and Enjoy:

   • Let the mug cake cool for a minute or two, then enjoy it straight from the mug. Optionally, top it with a dollop of yogurt or a sprinkle of cinnamon for added flavor.

Enjoy your healthy pumpkin mug cake!