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Aloha, Healthy Desserts!!!

6/25/2014

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Perhaps you have heard of a mug cake?  A single serving of yumminess that satisfies your sweet tooth without being left with an entire pan of said yumminess to tempt & taunt you for days to come?! 

Personally, I think this idea is genius!  And in my effort to continually refine what it means to eat healthy & live an 80/20 lifestyle (eat what makes my body happy 80% of the time & whatever the heck I want the other 20% of the time), I am constantly trying new ways to make mug cakes healthier, more delicious, & something I can be proud to eat!!

And I am happy to report, I have recently whipped up my mostest-bestest-awesomest mug cake ever!  No…like ever, EVER!  This puppy is to die for! I got the idea from a fresh pineapple, a can of pineapple juice, and the rum extract in my cabinet.  Sounds like a cake-a-colada to me!


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All of my mug cake recipes start off the same way, with 2 tablespoons of protein powder & 2 tablespoons of some other kind of dry mix (anything from various flours to cocoa powder to powdered peanut butter).  Next I add some egg whites, Greek yogurt, stevia drops as needed, & extract of choice (vanilla is the default but there are some AMAZING flavors out there!). Finally I use water to get the batter to the right consistency before adding any chunky things to spice up the mix (carob chips, fruit, nuts, etc.) and pouring it in a coconut oil greased mug to pop in the microwave to bake (I use the term “bake” loosely as I do recognize real bakers may cringe at the idea of microwave baking.  But I’m a girl on the go who refuses to let my sweet tooth get the better of me!  So microwave baking it is!).

I TOTALLY invite you to use the guidelines above & create your own awesome variations.  And do share when you make a particularly delicious one!!!

Now, without further ado, here is the recipe for my most favorite mug cake to date!

Ingredients for Cake:
2 tbsp. vanilla protein powder
2 tbsp. coconut flour
½ tsp. baking powder
2 tbsp. egg whites
2 tbsp. plain Greek yogurt
2 tbsp. pineapple juice
½ tsp. rum extract
Liquid stevia drops to taste (I use 5-6 drops)
2-3 tbsp. diced fresh pineapple

Mix dry ingredients.  Add wet ingredients & mix well.   Use extra egg whites or juice if it needs to be more “cake batter-y.”  Fold in pineapple chunks & pour into a greased mug (I like to use a tall one so it doesn’t bubble over the top).  Microwave for 1.5-2.5 minutes (depends on power of your microwave…start with 90 seconds & add time in 30-second increments until you find the right timing for your microwave).  Once it is done, flip it upside down onto a plate & stick in the freezer for a few minutes to do a quick insta-cool before adding the frosting & garnish.

Ingredients for Frosting:
2 tbsp. plain Greek yogurt
2 tbsp. Walden Farms zero-calorie caramel dipping sauce
½ tsp. rum extract
Stevia drops to taste (I only use 1-2 as the caramel sauce is quite sweet)

Mix all ingredients & top cake when it is cool enough not to melt the frosting into a pool of goo.

Garnish:
If you wanna be fancy about it, add a pineapple slice & shredded coconut as desired for looks & the “ooh-la-la” factor. Now… eat that and tell me you don’t feel a cool breeze of deliciousness blowing through your kitchen!!

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    Leslie Riley
    AKA SUPERSOL

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    Meet Leslie.  Some  call her by her name.  Others call her Wonder Woman.  Everyone calls her an inspiration! Lover of all things Wonder Woman...including a pair of adult underoos she wore during her first Ironman 70.3 triathlon.  Mostly because committing to her own health moved her from one end of the health scale to the other.  When she started training in July 2012, she couldn't do a sit up or run a single mile.  She also thought green smoothies & protein bars were a waste of calories.  What a difference 9 months makes...

    In May 2013 Leslie completed her first Ironman 70.3 event.  In December 2013 she run a 50K trail race.  AND...she now thinks green smoothies & protein bars are delicious.  Proof that anything is possible when you have the right attitude & are ready to believe in yourself. 
    

    MH 
    AKA MAMMARAZZI

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    Meet MH, marketing and sales guru moving the mountains and delivering the happiness while donning her SUPER MOMMA cape! She is a beautiful and bold Southern Belle from the state of Texas! Currently living in the cold tundra of Michigan with her husband of 13 years and her 3 daughters that keep her days full of surprise and adventure! MH is currently training for her first half marathon which includes daily training of running after her 3 year old toddler and finding other creative ways to build smiles into all those miles. MH Rocks and is going to bring the Mammarazzi to her blogs!

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