Wednesday, 27 November 2013

Mug-cake Madness - cake for one!

When the midnight munchies hit or you want a quick breakfast that tastes like dessert but is good for you...then why not whip up one of these babies!

1. Banana Nut Muffin:

In a bowl mix together:

  • 1/3 cup of oat flour (grind oats in bullet blender)
  • 1 tsp baking powder
  • 1 tsp sweetener - i like equal stevia (at most supermarkets)
In a separate bowl mash:
  • 1/2 ripe banana
Mix in with banana:
  • 1 egg white
  • 2 Tbsp geek yoghurt
  • 2 Tbsp milk
Combine wet and dry, then cut up the rest of you banana and fold into mix.
Pour mix into greased mug.
Add sprinkling of chopped walnuts
Microwave for 1:45 - 2:0 minutes
Tip onto plate and top with geek yoghurt mixed with:
  • 1 tsp of vanilla protein powder
  • 1 tsp of sweetener 
  • A bit of milk if needed
Note: Add 1/2 Tbsp of good quality cocoa to the oat mix to make it a choc-banana muffin!

2. Berry Cream Mugcake:

Mix together:
  • 1/4 cup oat flour
  • 1 egg white
  • 1/2 tsp baking powder
  • 1/2 tsp chia seeds
  • 1 Tbsp milk
  • 1 Tbsp yoghurt
  • 1 tsp vanilla protein powder
  • 1 Tbsp berries
  • 2 drops of liquid stevia or 1 tsp of any sweetener of you choice
Pour into greased mug
Microwave for 1 minute
Tip onto plate...
Pour a mix of: 
  • 1 Tbsp yoghurt
  • 1 tsp protein powder 
  • 2 drops of stevia or 1 tsp of other sweetener of you choice
On top with mashed and defrosted (if frozen) berries.

3. Cinnamon Apple Mugcake:

Chop 1/4 of an apple into small pieces.
Put into a mug with a Tbsp of water and sprinkle cinnamon on it.
Microwave for 1 minute (until soft) drain excess water.

In a bowl mix:
  • 1 scoop protein powder
  • 1 Tbsp almond meal
  • 1 tsp baking powder
  • 2 Tbsp sweetener (honey/maple)
  • 1 Tbsp yoghurt
  • 1/3 cup milk
Blend together and then pour into greased mug on top of the apple.
Microwave for 1:00 to 1:20 minutes.

Enjoy! xx


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