Superfood Microwave Mug Cake Recipe

In the time we live in we are always looking for quick fixes. How many times have you typed into Google: “how to lose weight fast” and even “how to make money fast”? Unfortunately, things just don’t happen so easily. Sometimes, all it takes is some plain, old-school hard work. Lucky for you, I made this amazing recipe that will save you loads of time. If you want a quick snack that will fill you up and satisfy your sweet tooth, read along!

I decided to play around with some recipes and created this amazing 5 min Mug Cake Recipe. It is so easy to make, packed with all the nutrients (see benefits of all ingredients below) and you can even personalize it and make it your own!

Ingredients:

  • 1/2 Banana (mashed)
  • 1 tbsp Coconut Flour (I use Food Lovers Market or Crede)
  • 1 Scoop Protein of Choice (I use Vanilla Protein Drink Mix from Herbalife)
  • 1 tsp Chia Seeds
  • 1/2 tsp Baking Powder

Optional:

Method:

Mix everything and microwave for 2-3 mins.

I added 1/2 Boom Bar and some cinnamon on top!

Macros: (for the basic recipe)

180 calories

14g protein

28g carbs

6g fat

12g fibre

The benefits of this mug cake:

  • Banana
    • Contains potassium, which is good for lowering blood pressure and heart health.
    • It is high in fibre, which aids in digestive health.
    • Easy to digest (so it’s good when you have a tummy bug)
    • Contains loads of vitamin C and vitamin B6 (used to grow new cells)
  • Coconut Flour
    • High in fibre, protein and healthy fats.
    • Free from wheat and gluten.
    • Helps the digestive system by lowering the “bad” cholesterol and serum triglycerides.
  • Protein Powder
    • Protein powder is basically a convenient way to add extra protein to your diet – I always explain it in a very simple way: protein powder is like eating loads of egg whites or a chicken breast, just yummier!
  • Chia Seeds
    • High in antioxidants, vitamins and minerals.
    • High in fibre.
    • Good for heart health.
  • Cocoa Powder
    • Full of antioxidants.
    • Antidepressant effects (it boosts endorphins)
  • Maca Powder
    • Balances your hormones, boosts the immune system and increases energy.
    • Considered an adaptogen, which means it helps the body adapt to stressors.
  • Almond Butter
    • Lots of calcium, copper, vitamin E, magnesium, healthy fats and fibre.
  • Himalayan Pink Salt
    • Balances the bodies pH.
    • Aids in digestion.
    • Sleep inducer.
  • Coconut Oil
    • Prevents heart disease and high cholesterol
    • Reduces inflammation.
    • Not only used in food, but also in beauty treatments! (Amazing moisturizer)

 

References:

https://draxe.com/

https://www.livestrong.com/

Gluten Free Sweet Potato Brownies

I have been in the baking mood for the past couple of months. Always trying out new recipes, and making huge flops of them, of course! The last couple of days I have been on the hunt for an easy fudgy type recipe. Now the first issue I have with the recipes: there is a ridiculous amount of coconut oil going into these fudge recipes. Now I am all for coconut oil and the amazing benefits, but it is still oil, which means FAT. So basically all these fudge recipe are just high fat.

The second issue that I have is my flatmate. Even though I love her dearly, her peanut allergy makes it impossible for me to find a fudge recipe, since all the fudge recipes has nuts in them! (Even though I think it’s good that she is allergic to nuts, or else we would just never have peanut butter in the house).

So a few months ago, flatmate and I bought ourselves Kayla Itsines’ 28 Day Healthy Eating & Lifestyle Guide. To anyone who does not have this book yet, what are you even doing?? There are such amazing recipes inside of this book, I use this book about every second day and I am always finding new recipes I want to try. So last night I went through the sweet treats and came across a delicious Sweet Potato Brownie Recipe! Yay! Finally! Something new I can try! I edited this recipe according to my flatmate’s needs (nut free) and I added some protein powder (because gainz).

You are welcome to also edit the recipe if you wish, I am sure it would taste amazing with some nuts, maybe add some chocolate chips (you can never have enough chocolate). Give it a try and let me know how it tastes!

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Delicious Gluten Free, Nut Free Sweet Potato Brownie:

(Makes 16 brownies)

Ingredients:

2 Medium Sweet Potatoes

60g Protein Powder of choice

1 tsp Cinnamon

10 Medjool Dates

1/3 Cup Cocoa Powder

1/8 Cup Honey / Maple Syrup

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Method:

  1. Peel the sweet potatoes and steam until soft. Mash up sweet potatoes in a bowl.
  2. Place dates in warm water for a few minutes until softened, then chop up.
  3. Place all ingredients in a food processor and blend!
  4. Bake for about 20 minutes.

So easy! Please leave me a comment if you tried the recipe!

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Homemade Hangover Cure

We are all guilty of this. You’ve had a tough week, you cannot wait until Friday to see your friends and relax. So what happens? Usually in my case, my friends invite me for a braai (or Barbecue for the Americans).

So the process goes as follow: I finish work, stop by the shop, buy myself a bottle of wine, snacks for the braai (usually popcorn) and any sides needed. We get there, I have a glass of wine and dig into the chips! By the time the chips are finished, it’s about 8pm and I am stuffed. The boys are having such a good time, they don’t even realise that none of us have actually eaten a good meal. By the time they do realise this, it’s after 10pm already. They start to prepare the braai for the food, put the meat on and we only eat at after 11pm.

Next, everyone gets tired and we all go home with full tummies and feeling sick. The next morning we wake up feeling terrible. People tell you to have a greasy meal afterwards, but that is actually the worst thing you can do. Feeling this one too many times, I decided to do some research regarding foods to eat the next day. Here is what I found:

1. Bananas

The first thing that most websites lists are bananas. Bananas are easy to digest and they contain pectin, which firms up loose stools.

2. Ginger and Cinnamon

Ginger relieves nausea as well as vomiting. Add some fresh ginger to herbal tea, with some lemon and honey in order to mask the flavour. Add some cinnamon to toast or oats.

3. Yoghurt

Most people advice you not to have any diary while having an upset stomach, but plain yoghurt helps to balance out the stomach and restores all the good bacteria in the tummy.

4. Eggs

Eggs are filled with amino acids, such as cysteine and taurine. Cysteine assists in breaking down acetaldehyde while Taurine boosts liver function – remember, your liver worked pretty hard last night!

I found all of this so interesting, but I wanted to create a quick and easy recipe to fight the hangover blues. Something that you can quickly get up and make, and slip right back into bed and rest for another hour or so.

Easy Hangover Cure:

Ingredients:

1/2 cup oats

1/2 teaspoon honey

1 banana

1/2 teaspoon cinnamon

Method:

  1. Add oats to a bowl with some warm water. (Enough to cover oats and a little more)
  2. Microwave for 1 min 30 seconds.
  3. Add cinnamon to oats and mix.
  4. Slice banana in coins and add it on top of the oats. Add some honey to sweeten it a little.
  5. To drink, have some herbal tea (I drink green tea) add some lemon juice and honey (optional) to sweeten.

Melissa’s The Food Shop Review

Are you looking for the best lunch spot in Cape Town? Melissa’s have a few branches, from Kloof street in Cape Town to Paarl. They have a huge breakfast menu. I have had their banana bread before and it is a must try!

Arriving here, I was served quite quick and offered a menu. I had a question about the sandwiches, but the waiter seemed to be unsure. He called another lady though who helped me really quick. Previously I’ve had a “bacon jam” sandwich here and I was really excited to have it again, but they seem to have taken it off the menu. I then settled on the BLT sandwich. I really enjoyed the sandwich, the rye bread was so fresh and the bacon just crispy enough so that it wasn’t difficult to chew (yes, I have experienced this before).

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Melissa’s will definitely see me again soon! They have a buffet style table, where they weigh the food. It looked amazing! I will be back to try this out!

Honeybun Review

With winter approaching, we’re all looking for some comfort food and cute little cafe’s. I have been eyeing Honeybun for a while now. Situated in a prime spot in Greenmarket Square, with big Truth Coffee umbrellas in front of the entrance, it’s definitely impossible to resist having a looking inside.

Entering the cafe, we were greeted with warm smiles on a cold Autumn day. Delicious looking croissants staring at me, begging me to take a bite! The place has a hipster vibe, something fun that caught my eye was an illustration of the different types of coffees. Kept me busy for like half an hour, figuring out the difference between a cappuccino and a flat white!

Those Truth Coffee umbrellas outside tempted me too much for some good coffee. I ordered an Americano. There is an option to have a coffee with Almond milk for R10 extra, but I feel that is a little bit expensive. The coffee arrived warm and warmed me up from the inside, just what I needed.

Unfortunately, as someone who freezes her butt off 95% of the time, I needed something warmer. I decided on the Spicy Butternut Soup, but sadly they had just given the last bit to another customer. So next choice was the Cape Malay Chicken Curry and boy, am I glad that they were out of Butternut Soup! They portion was huge for only R80! The curry was accompanied by basmati rice, a large pappadam, sambals and mint raita. I couldn’t even finish the meal! The curry was so flavoursome, the pappadam really tasty and everything combined was just amazing.

I would definitely be back soon to try some other items on the menu. The service was excellent and that croissant is still waiting for me to consume it!

Quick and Easy Curry Recipe

We all have those days. You look at the watch thinking “it must be at least 4pm now”. To your surprise, it’s only 1pm. You have eaten all your food, because you are just too hungry to focus today! You keep thinking of everything you need to do after work, cooking dinner is literally the last thing on your mind. Don’t you worry, my dear. I’ve got you covered!

I was in this situation today. After work I still had to go run a few errands and go grocery shopping! One thing is true – never go grocery shopping when hungry. I bought some yoghurt covered peanuts and had a handful immediately when I walked out of the shop! So unnecessary! So walking out of the shop, I realised I only defrosted a small chicken breast and a packet of broccoli, cauliflower and carrots. What was I thinking? What am I even going to make with that? I decided to just go home, look in the fridge at what I’ve got and just put something together. It came out pretty tasty in my opinion!

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30 Minute Curry Recipe

Serves 4

Ingredients:

  • 1 tsp oil (I used coconut oil)
  • 1 red onion
  • 1 broccoli head
  • 1 cauliflower head
  • 4 medium sized carrots
  • 1 tin chopped tomato
  • 4 chicken breasts, cut into cubes
  • 1/2 cup milk of choice (Coconut milk would work really good in this!)
  • 1/2 cup water
  • 2 cups cooked rice
  • 1 tsp curry powder
  • 1 tsp ginger
  • 1 tsp turmeric
  • 2 tsp coriander
  • 2 tsp cumin
  • salt and pepper to taste

Method:

  1. Heat oil in a large frying pain or pot.
  2. Steam the carrots for about 2 minutes in the microwave.
  3. While the frying pan is heating, cook rice either in microwave or small pot.
  4. Add chopped red onion until softened. Add the chicken breasts. Cook for about 8 minutes until it’s almost cooked.
  5. Add the curry powder, ginger, turmeric, coriander and cumin. Cook for about 5 more minutes.
  6. Place the veggies to the pot and cook until softened. (About 8 minutes)
  7. Lastly, add the chopped tomatoes, milk and water. Let this mixture simmer.
  8. Put rice into a bowl or plate, as preferred. Add the above recipe as well as some salt and pepper according to taste.
  9. And there you have a nutritious, quick meal!

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Chocolate Oats Recipe

Everyone who knows me, knows I absolutely love oats in every shape and form! This may be in a smoothie, in cookies, in muffins, everywhere! So before writing this post, I decided I wanted to give some information about oats and why it is good for you. First thing, did you know oats’ other name is Avena Sativa. There is your piece of useless info for the day! 😜

Oats info:

We all know oats has many health benefits, such as anti-cancer properties, it helps with blood sugar and blood pressure, etc. I am not here to talk about that, even though it’s also super important! I’m here to talk about the gut health today!

So oats has insoluble fibres in them. What does this mean?? 😨  It’s not that complicated, I promise! Insoluble fibres basically helps you to not be constipated. It doesn’t dissolve in water, which means the juices are absorbed and then it makes the stool heavier and then increases the pace of their passage. (Gross talk over now). Also it helps keep you fuller for longer! Win-win!

Oats also provide you with lots of vitamins and minerals. These include Manganese, Phosphorus, Copper, Vitamin B1, Iron, Selenium, Magnesium & Zinc. Point is, Oats is very, very good for you!

So this recipe is definitely my favourite, if I do have time in the morning I usually make this! You can add anything in this recipe according to how you feel and even add some fruit to it!

Ingredients:

1/2 Cup Oats

1 Tbsp Greek Yoghurt

30g Protein Powder (I used Chocolate Flavour)

Dash of Cinnamon

300 ml Water

1 Tbsp Peanut Butter

Milk optional (Just reduce the amount of water then)

Cocoa powder optional (but it taste really good!)

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Method:

  1. Bring  300 ml water to boil.
  2. Add oats and let it simmer for about 10 to 15 minutes, stirring frequently until the water have soaked in.
  3. Add greek yoghurt, protein powder and cinnamon.
  4. Cook until you are happy with the consistency. (As you can see I like my oats a little bit runny)
  5. Top with peanut butter, fruits, chocolate or anything you feel like having.

I hope you guys enjoy this recipe! Please let me know if you made this or have any other ideas and tips for yummy oats! Also, see my Overnight Oats Recipe for the times where you want to sleep in a little: https://squatforpancakes.wordpress.com/2016/11/05/overnight-oats/

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Yummm!!!!

References:

http://www.webmd.com/diet/features/insoluble-soluble-fiber

http://www.stylecraze.com/articles/amazing-health-benefits-of-oats/

https://authoritynutrition.com/foods/oats/