After making my first mug cake as a dessert for myself a little lightbulb went on in my head (pretty small one, but still relevant). These would be great for breakfast! Given that I workout first thing in the morning and eat something first (I’m not one of those fasting exercizers), I doctored the recipe up to fuel my workout, and satisfy my need for something that feels a tad naughty (eating cake at 5am seems a little naughty). So now we can call these Allie’s protein breakfast muffins!
A little soul baring is necessary here. I’m a carb-a-phobe and have been for the better part of the last decade. Given my obsession with working out, and the fact that I’m getting older, I’d been feeling like crapola (no energy, mood swings, aches and pains, etc.). And YES I’m educated in nutrition and dietetics so I KNOW BETTER!
Enter PALEO! I’m not exactly sure how I stumbled upon the fabulousness that is the paleo lifestyle, but I’m over the moon that I did. Not only do I have more energy that I can ever remember, my moods have leveled off, my concentration is better, I haven’t needed or wanted caffeine in months, and my sugar/carb cravings have subsided significantly. Paleo has enabled me to incorporate HEALTHY CLEAN CARBS into my diet. Now that you have a little background, on to the purpose of this post. MUG CAKES! I discovered these babies while poking around online looking at recipes. What do you do when you don’t have the ingredients listed on the recipe? You improvise of course!
Here are a few examples of my improvisation.
The first one was the dessert version I made. I used 2 tbsp of coconut flour, 1 tbsp of cocoa powder, 1 tbsp of coconut oil (melted), 1 tbsp of honey, 1 egg, a pinch or so of cinnamon, about 2 pinches of baking soda and a few tbsp of water. It was pretty dry (too dry actually). Note to self, needed more liquid. The almond butter I dumped on top rounded this one out as a decent dessert option.
The second one I left out the honey and cocoa powder, and added about a tbsp of shredded coconut (unsweetened). I also added a lot more water. I’d say enough to make the “dough” like a pudding consistency. This one definitely made for good breakfast material.
For the third version I added back the cocoa powder, still no honey, and substittued almond butter for the fat. I used about 1 tbsp. So far this is the best yet and has been my go to breakfast protein muffin for the past week.
What I’ve found with these is this:
1) Basic ingredients: 2 tbsp coconut flour, 1 tbsp fat (butter or coconut oil work well), 1 egg, enough water to make it into a pudding consistency, and a little baking soda.
2) Good add ins are cocoa powder or cacao powder, shredded coconut, nuts, bananas, berries of any kind, etc. You can really add anything to these once you have the basic ingredients down.
3) I really like the almond butter (or any nut butter would be great) as a substitue for the fat.
Now this is important, the way I make these, they are not sweet! If you want sweet definitely add honey to taste, or maple syrup. Also, instead of water the reciepes really call for almond milk. Coconut milk would be great as well. I like my non-sweet versions for me though. GREAT workout fuel, that I can swear by!
Once you get all your ingredients together, mix them in a mug until blended. Stick in the microwave for 2-3 minutes (depending on your microwave). Dump onto a plate (I always sprinkle cinnamon on top) and voila! Breakfast/dessert/whatever it is is served!