Two mug cake recipes with no refined carbohydrates

Strawberry mugcake 2

If you can spare 10 minutes in the morning then a mug cake can be an easy, tasty and healthy breakfast option, when made with the right ingredients. I made this Strawberry mug cake this morning and topped it with an Orange ricotta cream. It might sound like I put in a lot of effort but in fact it was not much effort at all.

The mug cake was made with coconut flour and desiccated coconut, which provided fat and dietary fibre to keep me full. There was protein provided by the egg white, ricotta cheese and Greek yoghurt and strawberries for a small amount of carbohydrates and flavour. I sweetened the mug cake and the Orange ricotta cream with stevia to reduce the calories. It was really quite delicious. I added some coconut milk to the Orange ricotta cream, which made it a bit too runny. I would leave this out for a thicker consistency.

The other recipe is for a Mocha mug cake. I included chocolate flavoured whey powder in this one for extra protein and topped it with a sugar free Hazelnut chocolate cream that I had made over the weekend.

Mocha mugcakeI recently discovered that the secret to a great mug cake is to blend or process the ingredients. While there may be an extra wash up step I feel that it is worth it for the improvement in consistency and texture.

 Strawberry mug cake with Orange ricotta cream

Ingredients

2 tablespoons coconut flour

1 tablespoon desiccated coconut

½ teaspoon stevia

3 strawberries, washed and tops removed

1 egg white

1/3 cup reduced fat coconut cream or coconut milk

½ teaspoon baking powder

A few drops vanilla extract

Sprinkle of cinnamon

Orange ricotta cream

2 tablespoons ricotta cheese

1 tablespoon Greek yoghurt

1 teaspoon stevia

A few drops orange essence

Sprinkle of cinnamon

1 tablespoon of a good quality vanilla flavour whey protein powder (not really necessary but I wanted a bit of extra protein in my breakfast this morning)

Utensils

Measuring cups and spoons

Blender or food processor (I have discovered that this is the secret to making great mug cakes)

Mug

Spoon

Small bowl

Method

  • Place all the ingredients for the Strawberry mug cake into a blender or food processor. Blend/process until all the ingredients are well combined and the strawberries are finely chopped (I had some small chunks of strawberry remaining which I was fine with).
  • Pour the mixture into a mug and microwave on high for 3 – 4 minutes. Tip the mug upside down to remove the cake.
  • For the Orange ricotta cream, combine all the ingredients into a small bowl and mix well until a smooth, even consistency is achieved. Spoon this over your tasty Strawberry mug cake and enjoy your delicious, refined carbohydrate-free breakfast.Strawberry mug cake 3

 Mocha mug cake

Ingredients

1 ½ tablespoons coconut flour

1 tablespoon cocoa powder

1 teaspoon instant coffee

2 tablespoons of a good quality chocolate flavoured whey protein powder

1 egg white

½ cup low fat coconut milk

A few drops of vanilla extract

½ teaspoon baking powder

Utensils

Measuring cup and spoons

Blender or food processor

Mug

Spoon

Method

  • Place all the ingredients into a blender or food processor. Blend/process until all the ingredients are well combined and the mixture is fairly smooth.
  • Pour the mixture into a mug and microwave on high for 3 minutes.
  • Tip the mug upside down to remove the cake and smoother it with Hazelnut chocolate cream plus any other extras (nuts, coconut) to make it look pretty and taste delicious.Mocha mug cake 2

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