200 calorie Mug Cake for one

Mug Cake

Mug Cake

There is something special about making a cake for one, when you’re in the mood for something sweet and comforting but don’t want it to come at a big caloric expense, try making an individual sized treat!

Most mug cakes are full of sugar, oil and flour or even made with just protein powder making the mug cake taste rubbery; but not this one. Don’t get me wrong if your prefer to up your protein content you could swap out the cocoa powder for chocolate protein powder and should get similar taste.

This mini cake cooks in less than two minutes and is made with simple ingredients you likely have in your own cupboard. The recipe is dairy free and can easily be gluten free if you use gluten free oats.

Mug Cake 1


50 g egg whites
50 g banana (or half a banana)
5 g coconut flour
5 g cocoa powder (1 tbsp)
1/8 tsp baking soda
1/8 tsp baking powder
1/4 cups of quick cooking oats- Gluten free if necessary.

1. Place all ingredients into a bowl or food processor if you have one. I often use a hand blender since it is small batch.
2. Blend all ingredients until the oats looks like they are ground up.
3. Spray bowl or mug with some cooking oil and pour batter into mug/bowl.
4. Microwave for 1:30, depending on your microwave settings.
5. Remove mug from microwave; be careful the mug will be hot!
6. Enjoy with preferred toppings.

Calories per cake: 200
Carbs: 36 g
Protein : 11 g
Fat: 4 g

Mug Cake 2


Check out some of my other concoctions by following me on Instagram.

~ Stefanie

Cooking With Fats – Reducing Oil Oxidation

Coconut oil oxidation

In the 1990s, proponents of the low-fat diet craze insisted that dietary fat – particularly saturated fats – led to; obesity, coronary heart disease, cardiac arrhythmia, and several other medical complications.

By now, most people are aware that fats are an important macronutrient. We know that omega 3 fatty acids can actually reduce the risk of heart disease, improve cholesterol, and benefit people who have hardening of the arteries or high blood pressure. Some of us may even know that there are three types of fat – saturated fat, unsaturated fat, and polyunsaturated fat – and that we should aim for a balance of all three fats in our diet.

What many of us don’t know, however, is that not all fats are suitable for cooking at high temperatures and that we should vary our fats based on the foods we’re preparing.

Since the low-fat craze died down and people became more aware of the need for dietary fats, one oil became increasingly popular – olive oil. We see it in recipes for everything from broiled salmon to sauteed spinach. Although olive oil is a great addition to a person’s diet, there is one problem with some of these recipes – the oxidation of the oil at high heat.

The sciency bit: Continue reading “Cooking With Fats – Reducing Oil Oxidation”