Simple Chocolate Mug Cake

I admit to having what I like to call a latent sweet tooth.  It sorta lays in wait and does not show itself very often... thankfully... but when it does appear, it demands to be placated and satisfied almost immediately.  I have come up with a Simple Chocolate Mug Cake, using ingredients that I always have in my panty. It tastes somewhat sweet and satisfies that need.  But it is also actually very low in sugar and carbs and fat, overall, and jam-packed with protein... and flavor!  It is gluten-free, and grain-free, too.

I can pretty much whip it up in a couple of minutes and if you have a sweet tooth that needs attention, you know how important immediacy can be!  You have just got to get something sweet into your mouth as quickly as possible so it might just as well be something that is not going to break your macro/calorie/Smart Points bank, right?

The 3 main ingredients in my Simple Chocolate Mug Cake are chocolate based... chocolate whey protein powder, unsweetened cocoa powder, and chocolate PB2... and then I add almond or other unsweetened nut milk and a bit of baking powder.  I mix them together and pop into the mike for a minute. The aroma is wonderful. Gives me something to savor and anticipate while I am waiting a few seconds for it to cool enough to slide out of the baking dish and into a serving bowl.

And it also gives me a bit of time to decide if I want or need toppings... yogurt, nut butter of some kind, berries, cinnamon... you know... the really good stuff.  Sometimes I just want plain chocolate cake and eat it right out of the baking dish!  It is that good.  I am thinking you could also make up an icing with protein powder or even top it with whipped coconut cream.  Mmmm.  Yep. Gotta try that!

Now, I have used a plant-based protein powder instead of whey to make this cake. And it works, but you need to cook it a bit longer for some reason.  Your choice.

I have also used a variety of nut milks, depending on what I have on hand.  I am sharing the nutritional information using unsweetened original Almond Breeze.  And if you don't have chocolate PB2, use the plain one, or failing that, use a second tablespoon of the cocoa powder. You will get an even chocolatier cake!  Is that even a word?

Okay, I did not make it in a mug... but you could!  My baking dish is a small glass bowl... about 4 inches across and about 3 inches deep.

Simple Chocolate Mug Cake
makes 1 cake

Ingredients:

• 1 scoop (about 32g) chocolate whey protein powder
• 1 Tbs unsweetened cocoa powder
• 1 Tbs chocolate PB2
• 1/4 cup nut milk
• 1/2 tsp baking powder

Instructions:

1. Coat the inside of a microwave safe cooking dish with non-stick spray.
2. Place the dry ingredients in a small mixing bowl and stir to combine.
3. Add the nut milk and stir.  You want a brownie batter consistency so if it is a bit thick, add more nut milk a couple of drops at a time.
4. Spoon batter into prepared baking dish.
5. Cook in microwave oven for 1 minute on HIGH. Time may vary slightly.
6. Remove cooked cake from microwave and allow to cool about 30 seconds before removing cake to serving dish.
7. Top as desired or eat plain.

Per serving, without toppings.

Weight Watchers Smart Points = 3.

Calories 166

Fat 4g

Saturated Fat 1g

Carbohydrates 8g

Sugar 3g

Protein 28g

Printable Recipe

Dry ingredients before mixing together.  See the difference in color of my 3 chocolatey ingredients and then the baking powder?

Thick brownie-like batter after stirring in nut milk.  Not runny at all but very moist.

Cooked cake, cooling a bit before placing in serving dish.

With yogurt and berries.

With yogurt and a drizzle of sugar free chocolate mint syrup.

Whether you dress it up or enjoy it plain, you are sure to love this easy peasy chocolate cake!

Do you have a sweet tooth?  How do you satisfy it quickly?

Delicious and Filling Protein Powered Pancakes

Over the past many, many years I have experimented with breakfast foods and breakfast recipes. I have learned that my first meal of the day needs to be filled with protein.  Oh, I have tried various carb-filled delights such as pancakes with fruit and maple syrup, or stuffed French toast with whipped cream... and as delicious and filling as I find those things while I am eating them, an hour later I am shaking and HANGRY... with low blood sugar and a headache.  And quite miserable.  And I make everyone around me miserable too, until I get something else to eat.

So, I know that my breakfast needs protein.  Lots of protein.  On days I work out in the morning, I normally have a shake made with some kind of protein powder.  If I use a whey powder, I make it with nut milk and some kind of fruit.  If I use a vegan powder that is higher in carbs I usually add only water.

After my workout, I will have an another small protein-filled meal... usually eggs or egg whites with spinach, or squash, and perhaps some turkey bacon.

But on days I don't work out, I like to have one solid meal in the morning and then not eat again till noon.  I have been trying out different foods to make sure I have my nutritional bases covered... protein, carbs, and a bit of fat... enough to get me through a busy morning but not weigh me down. It needs to have lots of protein, some carbs, some fat.  A good balance of all three.

I love pancakes.  But I have not found a mix that is both high protein and gluten-free that is anywhere near affordable, so I have been trying various mixtures of ingredients, and I think I have finally come up with something that is worthy of sharing.

I have make this same recipe 3 different mornings now and find it not only tastes great, but it also fills me up and keeps me fuelled, easily, through several hours.  Now, admittedly, it is kind of time consuming to make a new batch every time I want some, so I have started to pre-measure the dry ingredients for a few batches and keep them in sealed bags in the pantry. That way I can grab one, add the wet ingredients, and start cooking within a couple of minutes. Cleanup is easy too.

I weigh gluten-free oats and then grind them into flour in my food processor.  Then I mix them with the rest of the dry ingredients and bag them up.  When I want to make a batch of cakes, I mash some banana, then beat up some egg whites, add the dry ingredients and cook the cakes in a pre-heated pan that has been coated with a bit of non-stick spray.

If you don't have a banana, I am pretty sure that an equal amount of pumpkin puree or unsweetened applesauce would work as well.  Of course, the N.I. would be slightly different.

I use a vanilla whey protein powder. You could try another flavor if you like. If you use unflavored, then add a bit of vanilla extract or almond extract to your wet ingredients.

Here are the amounts you need to make 4 nice pancakes.  And yes, they freeze.  Make a huge batch and freeze them. That would make mornings even easier, right?

Protein Powered Pancakes
makes 1 serving of 4 cakes

 Dry Ingredients:

• 40g oats ground into flour (about 1/3 to 1/2 cup)
• 16g whey protein powder (about 1/2 scoop)
• 1/2 tsp baking powder
• liberal dash of cinnamon

Wet Ingredients:

• 1/2 cup egg whites
• 60 g ripe banana, mashed (about 1/2 small)

Instructions:

1. Pour egg whites into mixing bowl and beat till a bit fluffy with fork or whisk.
2. Add mashed banana and beat a bit more.
3. Add the dry ingredients, mix well.
4. Make 4 individual pancakes.  Use a 1/4 cup measure to spoon batter into prepared pan.  Cook for a couple of minutes and flip over to cook second side. Remove to plate and cover to keep warm. Repeat for all 4 cakes.
5. Serve with favorite toppings.

Per 4 cake serving, without toppings.

Weight Watchers Smart Points =  8.

Calories 324;

Fat 4g;

Saturated Fat 1g;

Carbohydrates 42g;

Sugar 9g;

Protein 33g

Cook the pancakes one at a time in a preheated pan.

I like sugar free syrup on my pancakes... but you could try fruit or yogurt.

Dig in!

Printable Recipe

Are you pancake fan or do you prefer waffles?

An Odd But Tasty Pairing of Peppermint with Avocado in this Protein Mousse

You may know that I have been looking for a new whey protein powder.  I do happen to really like the vegan powders I have been using lately, but sometimes a particular recipe I want to make up calls for a whey powder.  The vegan and whey powders are very different beasts when it comes to consistency for baking.

I tried to make my High Protein Angel Cake with a favorite pea protein powder and it did not raise at all.

So, I went hunting for a whey powder that I could purchase locally; one that didn't cost a fortune and when I found a couple I thought I might like, I polled some blogging friends and they helped me decide. I did a lot of research into isolates, and blends too. There is a lot to learn when it comes to protein powders, apparently!

The powder I eventually chose is a brand called LeanFit and they manufacture in Canada. It is a whey blend and does have a bit of sucralose in the mix.  Overall I am pretty  happy with the nutritional profile and the taste and texture, as well as the price.  I got it at my local Costco and purchased a large tub of the vanilla and a large tub of the chocolate. So far, so good.

And, I also subscribed to the newsletter that the team at LeanFit send out by email. The letter I got this week had a couple of good looking recipes in it and I chose one to try out... it was intriguing because it has both peppermint extract and avocado in it and that is an odd combination in my mind.

The dish is called Mint Avocado Protein Mousse... the recipe makes 2 servings so I mixed it up for my afternoon snack on Friday.  I ate one serving and was happy to share the second with The Captain... he loved it as much as I do.  And asked me to make it again.

I will certainly do that, as long as I am able to purchase more avocados.  Apparently there has been some weather mishap in Mexico that is causing an avocado shortage here.  Glad I have 2 more in the larder so we won't go without right way, at least.

I am going to share the recipe with you the way I made it,  and also suggest that you check out some other fun recipes on the LeanFit site itself.

Mint Avocado Protein Mousse
makes 2 servings

Ingredients:

• 1 ripe medium/small avocado
• 1 scoop vanilla whey protein powder (approx. 30g in weight)
• scant 1/2 cup water
• 1 tsp stevia
• 2 or 3 drops peppermint extract
• 1 tsp semi sweet mini chocolate chips

Instructions:

1. Peel the avocado and remove the pit. Place the flesh into the bowl of your food processor blender.
2. Add the rest of the ingredients.
3. Puree for about 30 seconds.
4. Remove to 2 serving bowls
5. Top each serving with a few chocolate chips.

Per serving.

Weight Watchers Smart Points = 4.

Calories 147

Fat 9g

Saturated Fat 2g

Carbohydrates 7g

Sugar 2g

Fibre 3g

Protein 13g

I think I will try it again with the chocolate flavored whey.

The main ingredients

A small ramekin filled with deliciousness!

Digging in.

Printable Recipe

What do you think?  Would you ever pair peppermint with avocado?

My High Protein Puck... What?

This is something that  am so excited to share with you!  I like to make sure I get lots of protein into my day.  I know it helps keep me fuelled and satisfied.  I often use protein powder throughout the day for meals and snacks... but not always in smoothies or shakes. I like to make 'sludges' and I also like to bake with various powders.

I am a big fan of these high protein cakes that I can cook up quicky in my microwave oven.  I stir up a few ingredients,  then pop into the mike for a couple of minutes, top and enjoy.  The Captain calls my little creations pucks.  So High Protein Puck it is...

That name would imply that they are hard... however they are anything BUT!  They are cake-like but not crumbly.  And, they are filling and nutritious.

Depending on the ingredients I use, they work nicely into a low carb/high fat day or a high carb/low fat day on my eating plan.  They are gluten free and Paleo.

Here are a few that I have been making lately.  They work for breakfast or for an after-workout or afternoon snack, and they are very portable, too. Pop one into a ziplock bag and off you go!

The basic recipe is:

• 2 Tbs of protein powder (about 20g in weight)
• 2 Tbs mashed fruit
• 3 Tbs liquid egg whites
• 1/2 tsp baking powder
• Mix together and cook in microwave safe dish that has been coated with a non-stick spray or coconut oil, for 3 minutes. (Mine is about 4-1/2 inches across)

Very simple. Very quick. Very tasty and satisfying!  And the possibilities for variations are limited.

I started out by using a vanilla pea protein powder, but have also used a hemp powder too.  I am sure you could use any favorite of your own.  If you stay with pumpkin for your fruit base and choose a low-carb protein powder, you have a good puck for your low carb days.

I have also used these to make high protein trifle... tear one up in a bowl and add yogurt or whipped cream and berries and if you like, add some pudding. Delicious!  And so much better for you than CAKE!


Here are some ideas...

Hemp powder with applesauce, topped with Greek yogurt, banana and berries

Pumpkin, topped with cottage cheese and berries

Pumpkin topped with chocolate PB2 and banana

Applesauce topped with chocolate PB2 and banana

Applesauce topped with Laughing Cow cheese and cinnamon

Applesauce... puck in hand to show the size

Applesauce... made in a smaller dish so I could let it cool a bit and then cut in half to toast...

and top with peanut butter

Hemp powder with applesauce, topped with Protein Plus peanut flour/water and sugar free syrup

I have not provided my calculations for the different N.I. with the various ingredients. But I can assure you that they will be only 2 or 3 WW Smart Points, depending on the protein powder you select.



What is your favorite high protein snack?

5 of My Most Popular Recipes in 2015

Looking back over the year, I realized I have posted many fewer recipes than in previous years. I have to admit to doing less experimenting in my own kitchen than I have in the past, and have been enjoying favorites that are already created, way more often.

Here are 5 of the most popular recipes I posted this year. Not only were they viewed, and Pinned quite often, they are dishes that I like to make over and over again myself... so I am going to highlight them here for you, so that you can check them out for yourself if you missed them the first time around.

They are all gluten freen,  and grain free. They may contain eggs or egg whites.  Where I call for a particular brand, use your own favorite version.  I hope you will enjoy them as much as I do myself!

In no particular order...

Low Carb Revolution Rolls

High Protein Waffles

Ultimate English Muffin

High Fibre Egg White Muffins

PB2 and Banana Waffles

What was your favorite new dish this year?  

Do you experiment in your kitchen or do you stick with the tried and true?

Pumpkin Protein Cake with Turmeric

I just wanted to share another one of my latest breakfast recipes that uses turmeric... Pumpkin Protein Cake with Turmeric...  you know I love turmeric, and am working it into my food plan more and more lately.

This is a great high protein and low carb breakfast treat... and it is delicious and very filling!  This cake is dense and doesn't rise much, even with the baking powder.

I used North Coast Naturals Vege Pro-7 protein powder in this recipe. Feel free to use your own favorite.

Pumpkin Protein Cake with Turmeric
Makes 1 cake, and divide into 2 servings.

• 1/2 cup cooked pumpkin
• 1 scoop vanilla protein powder
• 1 egg
• 1 tsp turmeric
• dash of cinnamon
• 2 Tbs vanilla unsweetened Almond Breeze
• 1 Tbs chia seeds
• 1/2 tsp baking powder

1. Beat all ingredients together and allow to sit for a few minutes till chia seeds begin to swell.
2. Pour batter into a microwave safe dish which has been lightly coated with a non-stick spray.
3. Cook on HIGH for 3 minutes, then check that the batter is not rising too high and running over the edge of the baking dish. 
4. Then cook on HIGH for another 3 minutes.
5. Remove from mike and let rest 4 or 5 minutes.
6. Remove cake, divide in half and place into 2 serving dishes.
7. Top as you like.

Per serving of 1/2 of the cake, without toppings.
Weight Watchers P+ = 3.
Calories 130; Protein 14g; Carbohydrate 7g; Fat 4g; Fibre 3g.

Printable Recipe

Just look at the beautiful color of this batter!

Ready to pop into the mike.

Halved, plated and topped.

MMMMM!  Enjoy!

Have you broken out the pumpkin yet?

Pumpin Protein Waffles with Turmeric and My Golden Milk

A week or so ago, I joined a new fitness blogging group on Facebook and one of the first conversations I read and took part in, was about turmeric... it's health benefits and how to add it into our diets.

I knew that turmeric has long been considered a superfood by many in the healthy living community, and I have thought from time to time that I would like to start using it more often, but it was this FB chatter that really prompted me to act.

I purchased a 100-gram bag of pure turmeric and that same day made my first cup of Golden Milk. I thoroughly enjoyed it and have been making it every couple of days since.  I did use a recipe that I found online, but changed it a bit.   The author does not take credit for it and said that this recipe and variations have been around forever, so I am taking the liberty to share my own version.

If you don't use Stevia, you may want to put a spoonful of honey into this mixture.  It will counteract and bitterness you may taste in the turmeric and make you feel like you are having a luscious treat!

Golden Milk

Makes 1 serving.

• 1 cup unsweetened almond milk
• 1/2 cup hot water
• 1 tsp tahini
• 1 tsp turmeric
• healthy dash of cinnamon
• small dash of black pepper
• bit of Stevia to sweeten

1. Place all ingredients in a saucepan on the stove over MEDIUM-HIGH heat and stir till well-combined.  Do not let boil.
2. Remove to cup and enjoy!

Per serving.

Weight Watchers P+ = 2.

Calories 73; Protein 2g; Carbohydrate 3g; Fat 6g; Fibre 1g.

 I was pleased, too, that The Captain liked the taste and texture of it. It is quite thick and creamy.

And now I am working on coming up with more and different ways to add turmeric to our diet.  It has a very brilliant orange color, so it seems a natural to me that it would go more readily into dishes we already expect to be orange.  Don't you agree?  And because the mornings are getting cooler here, well at least a little bit cooler, I pulled a can of pumpkin out of the pantry and set about to making some pumpkin protein waffles... I knew that I could easily hide the turmeric in this batter because it is already orange with pure pumpkin....yup, pumpkin season is about to launch, and so Pumpkin Protein Waffles with Turmeric were born!

Just make sure that if you are using canned pumpkin that you select pure pumpkin, not pumpkin pie filling in this recipe.  As for me, I cannot wait till fresh pumpkins are in the local markets as I do love baking and cooking with them.

I recently received some Vege Pro-7 Protein Powders from North Coast Naturals, so I chose to use the vanilla flavor in these waffles. Vege PRO-7 is very tasty and it features super foods like organic bio-fermented whole grain brown rice, organic sprouted chia, organic Canadian hemp protein, organic pumpkin seed, and other nutrient-dense proteins.  And it has no added artificial colours, sweeteners or flavours. Vege PRO-7 is also made without wheat, soy, dairy, egg, gluten or pea.  And I love it because it is also low fat and low carb, too.  But of course you should use your favorite protein powder.

I also used North Coast Naturals Ultimate Daily Cleanse to add a bit of bulk and more nutrients to my batter. You can use ground flax seeds if you like.

And, one more thing.... I understand that some people find the taste of turmeric a bit bitter, so add a sweetener to this recipe if you must. I didn't, as I think the cinnamon negates any bitter taste, and I topped my waffles with a bit of sugar free syrup and a couple of banana slices.

My recipe makes 2 servings so either share with your friend, or freeze some for another day.  You could also cut it in half.

Pumpkin Protein Waffles With Turmeric
Makes 2 servings

• 1 scoop vanilla protein powder
• 1/2 cup pure pumpkin
• 1/2 cup egg whites (4)
• 2 large fresh eggs
• 2 Tbs Ultimate Daily Cleanse or ground flax seeds
• 1 heaping tsp turmeric
• dash of cinnamon

1. Mix all ingredients together and let sit for a couple of minutes.
2. Cook in your waffle make according to directions... I used half for each of 2 double waffles.
3. Keep covered and warm till ready to serve. 
4. Top as desired.

Per serving, without toppings

Weight Watchers P+ = 5.

Calories 195, Protein 25.1g; Carbohydrates 10g; Fat 7g; Fibre 6.3g.

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Printable Recipe

Are you ready for pumpkin season too?

Do you add turmeric to your diet?  What is your favorite way?

High Fibre Egg White Muffins

I think that egg whites are a really good way to get some extra protein into my daily menu. I often start my day with egg whites or eggs mixed with egg whites as the base for omelets crammed with a variety of healthy veggies... tomatoes, onions, spinach, peppers... you get the picture.

You may have heard that I am giving carb cycling a try these days... and yes, fitting it within my Weight Watchers program quite nicely, for those who are wondering.  These High Fibre Egg White Muffins are great for my low carb/higher fat days.  I love them as an after workout snack or to satisfy that mid afternoon urge to nibble, too.

They are very portable, but require a cooler if you plan to store them for more than an hour or so.

They are really simple, only require a few ingredients... if you don't use the North Coast Naturals Ultimate Daily Cleanse (and why don't you?) then you could try ground flax seeds, or a mixture of ground flax and crushed psyllium husk.

I like them slightly sweetened, but leave out the Stevia if you like... and feel free to slather them with nut butter after they have cooled a bit... or have them with a bit of cheese.  Mmmmmm.

High Fibre Egg White Muffins
Makes 6 muffins

• 1 cup egg whites (or 8 egg whites)
• 2 Tbs Ultimate Daily Cleanse
• 2 tsp cinnamon
• 1/4 tsp baking powder
• Dash of Stevia

1. Preheat oven to 375F.
2. Beat all the ingredients together in a medium bowl.
3. Spoon batter into 6 prepared muffin cups.
4. Bake for 15 minutes.
5. Remove from oven and allow to cool.
6. Store leftovers in refrigerator for up to one day.

Per serving of 2 muffin2, no toppings.

Weight Watchers P+ = 1.

Calories 59; Protein 10g; Carbohydrate 3.5g; Fat 1.2g; Fibre 1.9g.

Printable Recipe

What is your favorite after-workout recovery snack?