Well I never eat late at night, but tonight I am so hungry. My metabolism must be going a million miles an hours, I have burning the calories like you wouldnt believe lately and I guess not refuelling right. What to make that was nice and clean and to help fix a sweet tooth the healthy way. I really like macaroon slice and was thinking of making a clean version at some stage but thought why not create a clean macaroon inspired mug cake…..so I was on it stat!! The result……holy moly….heaven!!! I want to make another 10!!! The yummy topping was awesome I love when I get inspired to make something and it works out lol!! You can omit the protein powder too if you like and add a teaspoon of honey or rice malt syrup but you might not need it with the banana. It’s heaven in a mug I tell ya!!!
(toast your coconut and almonds in the oven or in a fry pan, I like to use my oven, only takes 10 minutes)
Berry Macaroon Mug Cake
with a Frozen Berry Yoghurt and Toasted coconut Almond Topping
1/4 banana mashed
1 Tbsp vanilla protein powder
2 Tbsp toasted shredded coconut (plus extra to garnish)
1 Tbsp flaxmeal
1 Tbsp almond meal
1/2 tsp cinnamon
1/4 tsp vanilla (use 1/2 tsp if not adding protein powder)
2 tsp toasted flaked almonds
1/2 frozen mixed berries.
1 Tbsp chobani plain greek yoghurt
(optional for topping is 1 tsp rice malt syrup or honey if you find the berries a bit tart or add a little vanilla or berry protein powder if you need more protein in your snack. I didnt use any sweetener as I really enjoyed just the berries and yoghurt together)
In a bowl add the banana, egg and vanilla and mix well. Then add your coconut, flaxmeal, almond meal and cinnamon and a few frozen berries and mix well. Grease a mug with coconut oil and pour the mug cake mixture into the mug and put in the microwave for about 1 minute 20. (1000 watt). Allow to cool.
In a glass bowl add the rest of your frozen berries and using a stick blender mix until relatively smooth. Add yoghurt and you and mix to combine, you can do this with a spoon. Pour berry topping over your mug cake and top with the remainder of the toasted coconut mixed with some of the flaked almonds that you crush using your fingers and keep some flaked almonds whole to top for extra garnish . Eat immediately and totally enjoy every bite!!!
I am in love…..I have seen this so many times on instagram and every time baked oats looked so yummy. I decided late last night I’d prep some for thismornings breakfast so at 10pm I am baking my baked oats and the smell of them baking ooooh so divine!!! So simple and once winter hits I know what the kids and I are having daily!!!! I didnt add any sweetener, its the reason why I put some banana in for its sweetness. My berries werent to tart either so that was good. Use almond or rice milk and omit the yoghurt for a dairy free option or you could use water instead of milk but i think personally a milk alternative would be tastier. You can buy gluten free oats too if you wanted a gluten free option.
Baked Berry Oatmeal
1/3 cup rolled oats (uncooked)
1/3 cup milk of choice
1/3 banana mashed
1 egg white
1 tsp cinnamon
1/2 tsp vanilla essence or you can use a little vanilla bean
1/4 cup mixed frozen berries
1 Tbsp chopped or flakes almonds
Preheat oven to 180 degrees C. Mix together in a bowl and pour into a baking dish suitable for 1 serving. A ramekin for example, I used a tiny square casserole dish thats one serving. Bake in the oven for about 20-25 minutes.
Top with a little chobani yoghurt mixed with protein powder (I used berry flavour 100% whey) but you could omit that and add a little honey to sweeten with a little cinnamon and vanilla.
I have lots of bananas to use up that are ripening way too fast so I thought I’d freeze some to make smoothies, make some banana muffins for the kids for school and make some mug cakes for me to freeze. I made banana nut flavour with a chocolate frosting. Yummy! You can just omit the protein powder to, just add probably an extra teaspoon of coconut flour or or extra couple of teaspoons of almond flour (Dont over do it on the coconut flour it loves soaks up all the moisture so you dont want to add too much).
Banana Nut Protein Mug Cake
1/3 banana, mashed
1 Tbsp coconut flour (could use almond flour if you prefer)
1 Tbsp vanilla or cookies and cream protein powder
2 tsp of chopped almonds or pecans or walnuts
1/2 tsp vanilla essence
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp baking powder
Mix all ingredients together in a bowl and transfer to a greased mug. Cook in microwave for approx 1 minute (I have a 1000 watt microwave).
2 tsp almond butter
2 tsp low fat quark german cottage cheese or plain chobani greek yoghurt
1 tsp pure cocoa powder
2 tsp protein powder (chocolate preferred but can use vanilla or cookies n cream)
Mix together in a bowl and spread over top of mug cake. You can omit the the protein powder but if you do add sweetener to taste, I would just add a little rice malt syrup but you can use stevia or your preferred sweetener, I find with the protein powder I dont need to add sweetener.
I have had some fun creating in the kitchen, this was my breakfast thismorning and holy cow was it amazingly amazing! Yep that is possible!!!
So easy and quick to make. This is 100% clean and so decadent, a yummy breakfast, snack or dessert!!
Nutty Choc Banana Protein Pancake
1 egg white
1/4 scoop cookies and cream protein powder
1/2 ripe banana, mashed other half sliced
1 tbsp almond meal (optional)
2 tbsp rolled oats
1/2 tsp cinnamon
2 tsp pure unsweetened cocoa powder
2 squares 85% greens dark chocolate chopped plus 1 square grated for topping
4 almonds (or cashews or peanuts) chopped for topping
1 tsp unsweetened coconut for topping
2 tsp rice malt syrup (honey or maple syrup)
Whisk together in a bowl. Heat a pan and add either a little butter or coconut oil and pour all batter into hot pan and cook over a medium heat. Makes 1 pancake. Spread with almond butter (or peanut butter) top with sliced banana, drizzle with rice malt syrup and grate 1 square of dark chocolate over the banana and top with crushed nuts.
I absolutely loved this, my fave protein pancake to date!!
This was breakfast the the kids and I thismorning the kids loved it that they made me cook it again for dinner tonight!!!! Its so simple and very yummy and really you can have so many different kinds of fillings!
Almond & Cream Cheese French Toast Filling
2 slices of wholemeal bread (or GF Bread)
1 tsp almond butter
1 tsp low fat cream cheese
Spread one side of bread with almond butter and the other with cream cheese and sandwich together and prepare egg mixture. (see below)
Peanut Butter & Banana French Toast Filling
2 slices wholemeal bread (of GF bread)
2 tsp natural peanut butter
1/2 banana, sliced
spread peanut butter on both pieces of bread, layer one slice with banana and top with other piece of bread.
French Toast Egg Mixture
This is for one sandwich..
2 Tbsp almond milk
1/4 tsp cinnamon
optional 1/2 scoop of your favourite protein powder
Whisk all ingredients in a bowl that fits your size bread.
Lay the sandwich in the egg mix until coated and then flip over to coat the other side. Preheat a fry pan or sandwhich press. Use coconut oil to grease or a little butter if needed. Cook on a medium heat on both sides until golden brown. Sprinkle with extra cinnamon to serve.
I have been a little quite of late, still flat out cooking although been baking alot of things already on my blog. Not to mention dealing with sick kids.
Heres one new recipe the kids and I really loved…low carb too! I have been trying out recipes with coconut flour…with many failures, its not as easy to work with as I thought. But this one is really yummy!
Coconut Flour & Banana Bread
1 cup coconut flour
2 ripe bananas
1/4 cup coconut oil, melted
1/4 cup rice malt syrup (or maple syrup)
1/4 tsp sea salt
1 Tbsp cinnamon
1 Tbsp vanilla
1/2 tsp baking soda
Preheat oven to 160 degrees C. Line a loaf tin with grease proof paper. Mash up the bananas and in the same bowl add syrup, oil, vanilla and eggs and mix well. In a seperate bowl combine the flour, salt, baking soda and cinnamon. Mix in the dry ingredients with the wet until just combined. Pour the mixture into your prepared loaf tin and bake for about 60 to 75 minutes. Allow to cool slightly in the pan then remove.
I eat alot of omlettes for breakfast, usually savoury with chives, baby spinach and fetta, since Mushrooms are a no no on the low FODMAP diet I was trying to think outside the box thismorning how to make my omlette a little different and since I love peanut butter I thought I’d combine the 2. And I’m so glad I tried this as I loved it!!! I found the peanut butter flavour was better as it cooled more. I know what I’m having for breakfast again tomorrow…and the next day and the next day lol.
Peanut Butter Omlette with Banana and Maple Syrup
2 eggs, beaten
2 Tbl natural peanut butter
1/4 tsp gluten free baking powder
1 banana sliced
2 tsp 100% maple syrup
1 tsp natural peanut butter, extra to serve or chopped peanuts.
Mix together beaten egg, peanut butter and baking powder until combined, you wont be able to mix all the peanut butter in but dont worry about that. Preheat fry pan and spray with olive oil spray. Make 4 pancake size omlettes and leave a few minutes until golden and flip. Let cool a little, top with sliced banana, maple syrup and extra peanut butter or chopped peanuts.
These cookies are fit for the King…..Elvis that is! Goodluck trying to make these last, these cookies are really yummy and a great healthy snack for the kids. I made this before taking the kids to school thismorning and I was lucky to actually get any cookies from these at all. Using 2 bowls you mix the dry ingredients then in another mix the wet. That might not be such a good idea as what goes in the wet bowl all mix together is absolutely awesome. Mashed banana, peanut butter, honey & vanilla….all mixed in and seriously you will just be standing there eating it by the spoonful! So maybe its best you dont taste test the ingredients in the wet bowl otherwise you might not be left with much lol.
I did a couple of options, one was just the basic recipe the other I added the option dark choc chips and unsalted peanuts for a little extra crunch (and it really did make the cookie even better!)
These are great for vegetarians too
CLEAN BANANA & PEANUT BUTTER COOKIES (makes 28)
- 2 cups wholemeal flour
- 2 tbsp ground flaxseed (optional) I didnt have any so left this out
- 1 tsp baking soda
- 1/2 tsp sea salt
- 1 medium banana, mashed
- 1/2 cup pure honey (can use 100% maple syrup) if you want a sweeter cookie then add 3/4 cup honey. Test the batter and add a little more honey if required but i liked 1/2 a cup.
- 1 cup unsalted natural peanut butter (you can use kraft light and smooth, its not 100% clean but you can save on some fat)
- 2 tsp vanilla essence
- 1/4 cup mini dark chocolate chips, optional
- 1/4 cup unsalted peanuts, optional
- Preheat oven to 350°F. Line a large baking sheet with parchment paper.
- In a medium bowl, combine flour, flaxseed, baking soda and salt. Set aside.
- In a large bowl, mash banana with a fork. Stir in honey, peanut butter and vanilla until well combined.
- Add flour mixture to banana mixture, stirring just to combine; do not over-mix. Fold in chocolate chips & peanuts, if desired. Drop dough by rounded tablespoons onto baking sheet. Bake for 10 to 12 minutes, until lightly browned. Transfer sheet to a wire rack to cool slightly, about 2 minutes. Remove cookies from sheet and let cool directly on rack.
Nutrients per cookie: Calories: 115, Total Fat: 5 g (less if not using choc chips, peanut and natural peanut butter), Sat. Fat: 0.5 g, Carbs: 15 g, Sugars: 6 g, Protein: 3 g
I have my 7yr old home with a tooth ache, so she helped me plate up. Kids will love these cookies, great after school snack with some milk. Off to the dentist soon and taking some of these to my parents for their afternoon tea.
Cookies on the left are the plain cookies, cookies on the right have peanuts and choc chips.
This is something I often have after a PT session or Pump class. Sometimes (in the warmer months) I’d have this for breakfast. It’s one of those chuck togther things and you can change it around to suit your tastes but here is what I do…
1 banana chopped and frozen (this is gives a thick and creamy milk shake, kinda like a soft serve ice cream) – i make sure i have a few already chopped in the freezer so i have them on hand when needed.
Chocolate Protein Powder, lately I have been buying Shannon’s from the biggest loser as i find it has a nice chocolate taste.
2 Tbsp low fat natural yoghurt
1 strawberry (frozen or not)
1 tsp cinnamon
a few ice cubes
milk option if you want it a little runnier.
1 Tbsp honey (option if you want it sweeter but i find you dont need it)
You do need a little patience with this as its very stop start as the blender will struggle a little with the ice cubes and frozen banana but you will get there. Chuck everything in a blender and pulse away until thick and creamy and smooth. You will need a spoon for this one!!
You can also omit the protein powder and use cocoa or omit choc and add extra frozen strawberries!