Month: July 2017

Cinnamon Bun, 5 Minute, High Protein Mug Cake

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Mug Cake Monday again!

Today we have a high protein, 5-minute cinnamon bun mug cake.

China-bun Mug Cake

5 minute, high protein, cinnamon bun mug cake!

Just like last week’s mug cake, this baby can be made in the microwave in just over a minute and they are a great pre workout meal. (If you missed last weeks, we had a double chocolate peanut butter one you can go check out here.)

I am a big advocate for fueling your workout. Optimally, 1-2 hours before your workout you should have a meal that consists of carbs and protein.  In most cases 25-50 grams of carbs, 15-30 grams of protein and less then 10 grams of fat. This mug cake fits the bill.  Plus, it is freaking delicious.

This mug cake has 14 grams of protein, for those who need more pre workout, a scrambled egg white or a glass of skim milk is a perfect accompaniment.

By supplying your body with fuel before your workout, you are more likely to work out harder and in turn get a better workout, than if you were to do it fasted.  Multiple studies have shown there is no great benefit to fasted training. [1][2]

Again, I used Kodiak Cakes power cake mix since it is higher in protein.  You can use any pancakes mix that you want, just know it will alter the nutritional breakdown.  I have even made these with Enjoy Life’s allergy free pancake mix and they came out great.

5 min Cinnamon Bun Mug Cake

Cooking spray

½ cup Kodiak power cake mix

1 tsp coconut sugar (any sweetener of choice will work here)

½ tsp cinnamon

1/8 tsp salt

1 tsp melted coconut oil

¼ cup cashew milk (and dairy like beverage would work)

1/2 tsp vanilla extract

1 tsp coconut sugar

½ tsp cinnamon

 

  1. Generously spray the insides of a large microwave safe mug with cooking spray.
  2. Mix in pancake mix, 1 tsp sugar, ½ tsp cinnamon, and salt.
  3. In separate microwave safe cup mix milk, oil and vanilla. Heat in microwave till coconut is melted.
  4. Add the liquids with dry ingredients. Gently mix till just combined, making sure in mix in all the dry power off the bottom of the mug but do over stir!
  5. Top with additional cinnamon and sugar and cut in with a knife.
  6. Microwave at 75% power for 90 seconds.
  7. Let stand for 1 min, then enjoy!

 

Nutrition for one mug cake:  275 calories 41 carbs 8 fat and 14 protein

 

Works Cited

[1]Paoli A1, M. G. (2011). Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. Int J Sport Nutr Exerc Metab, 48-54.

[2]Schoenfeld B., A. A. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr, 54.

5 Minute, High protein Cinnamon BunMug Cake

 

5 Minute Double Chocolate Cake with Peanut Butter Frosting

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For the next few Mondays, I will be sharing different high protein mug cake recipes, because sometimes Mondays just need some cake!

Double chocolate mug cake w/ PB frosting

Chocolate cake in just 5 mins!

Mug cakes are just that, a cake made in a large coffee mug!

To keep the protein high in these I use Kodiak Powercakes Mix, it has 14 grams of protein per serving and can be found at major grocery stores (including Costco, Target and Amazon).

You can use any pancake mix you want (including gluten free.  I have even made these with Enjoy Life’s pancake mix).  Just know different mixes will change the nutrition.

Now for that cake…

5 min Double Chocolate Mug Cake with Peanut Butter Frosting
  • Cooking spray
  • ½ cup Kodiak Cake Power Mix
  • 1 Tb Cocoa powder
  • 2 tsp coconut sugar (any sweetener of choice will work here)
  • 1/8 tsp salt
  • 1/8 tsp cinnamon
  • 1 tsp coconut oil
  • ¼ cup unsweetened cashew milk (can use any unsweetened milk)
  • ¼ tsp vanilla
  • 2 TB mini chocolate chips
  • 2 Tb PB2 (defatted dried peanut butter)
  • 1.5 Tb water

 

  1. Spray an extra-large microwave safe mug liberally with cooking spray.
  2. In mug, mix Kodiak Cake mix, Cocoa, sugar, salt and cinnamon.
  3. In a separate dish warm the cashew milk and coconut oil in the microwave (the oil should be melted but not boiling)
  4. Add the vanilla to the warm milk. Stir.
  5. Gently pour the liquids into the mug and stir gently. Mix till just combined (Do not over stir, or it will be tough.)
  6. Fold in chocolate chips
  7. Microwave at 75% power for 90 seconds. Let stand in the microwave for 1 min.
  8. While that nukes, mix the PB2 and water. Use as much water as you need to make a frosting like consistency.
  9. Gently side a knife around the edges of the cake and dump it on to a plate
  10. Frost with peanut butter frosting
  11. EAT CAKE!

 

Nutrition for the whole dang thing:

335 calories, 48 grams carbs, 9 grams fat, 20 grams protein

Slow Cooker Blueberry Crumble, Gluten free and Vegan

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Vegan Gluten Free blueberry slow cooker crumble

Or is it a cobbler? Or a crisp? I don’t know. I’m not sure if it’s the that fact that all those words start with the letter c, but I cannot ever keep them straight.

So, I consulted The Kitchn. According to them:

Cobblers generally have biscuit topping dropped on the fruit. Crisps and crumbles are very similar.  They both contain fruit and streusel like topping. They only difference is crisps contain oats and crumbles do not.

That settles it! This is a blueberry crumble then.

A vegan gluten free slow cooker crumble no less!

I recently made this desert for my husband’s birthday. I happened to post in on my insta stories and got tons requests for the recipe.  I decided instead of messaging everyone with the recipe I would just post it here.

Note this is not, low calorie, low fat or low carb. But it is damn delicious! And what is life without some dessert every now then.  We are all about moderation over here.

DSC_0193

Fruit cobblers are perfect way to use up summer’s berries.  I used blueberries in this, but I don’t see why you couldn’t sub out any other berry.  You may need to double check the sweetness, however, if you do.

Now let’s be honest, in the dead of summer do you really want to turn on your oven for an hour? Not me.  So, I recreated this quintessential summer dish using the slow cooker. It took 3 hours on low in mine, but if your tend to run a little cooler it may take longer.

This dish is both vegan and gluten free. And white it does contain nuts, it could easily be adapted to be nut free also.

DSC_0226

This is not an overly sweet dessert.  If you would like it sweeter, add more maple syrup to the berries. Or if you want a sweeter topping, add more sugar.  I have tested it with up to twice the amount of sugar, we just prefer less sweet around here.

Gluten free Vegan Slow Cooker Blueberry Crumble

Cooking spray (I prefer coconut oil spray)

2 pints blueberries

2 Tb arrowroot powder

4 Tb maple syrup, divided

1 tsp lemon zest

1 tb lemon juice, freshly squeezed

1/8 tsp cinnamon

1 1/3 cups Oats, old fashioned or rolled (not quick oats)

½ cup Almond flour (could sub out gluten free flour if avoiding nuts, but I didn’t try it.)

1/2 cup Sugar (both cane sugar or coconut sugar will work)

¼ cup chopped pecans

1/2 tsp salt

6 Tb COLD coconut oil (if it warm where you are, throw in the freezer for 5 mins till it firms up)

 

  1. Spray the inside of a slow cooker with cooking spray.
  2. Dump in 2 pints of blue berries.  Try not to eat them all.
  3. Toss the berries with the arrowroot powder, lemon zest, lemon juice and 3 Tb of the maple syrup.
  4. In a separate bowl make the crumble topping. (the best part IMHO)
  5. Mix oats, almond flour, sugar, pecans and salt.
  6. Using your hands, mix in coconut oil till crumbled. Taste test and adjust sweetness if needed, but try not to eat it all. Seriously try hard.
  7. Sprinkle the crumble on top of blueberries and drizzle the remaining 1 Tb of maple syrup on top.
  8. Cook on low for 3 hours.
  9. After 3 hours, turn of the slow cooker and let it sit for 15 mins.

Serve with a scoop of dairy free whipped topping or vanilla ice cream.

 

Nutrition for 1/8th the recipe (not including the whipped topping/ice cream):

 

343 calories. 18 grams fat. 46 grams carbs. 5 grams protein

recipe is adapted from Minimalist Bakers Grain-Free Berry Crisp. 

Slow cooker, gluten free, vegan