Mugcake Mondays!

 

Bringing a little more baking snazziness into your life with this superfood mugcake!! 😉 This mugcake is perfect for today as it is also mugcake Monday! He’s my little superfood secret weapon as I can eat my cake while also consuming a big ol dollup of vitamins/minerals! Simply add kale powder to the batter. That’s all, one little teaspoon of some sort of superfood powder and you are already halfway done vitamin wise for the whole day! (The best part is you can’t taste it!)

I made the cake chocolate because chocolate is always the answer (ok truthfully chocolate is one of the best ways to mask vegetables in healthy baking. My secrets out…. ). Topped with MORE chocolate and MORE superfood goodness! Gojis, blueberries and raspberries for all those wonderful antioxidants!! Give this guy a whirl if you’re stuck for a desert, snack, dinner, 3am in the morning hungover and hungry…. Drink responsibly lol

(Same Mugcake; different day 🙂 )

Superfood Mugcake

4.5tbs (70g) egg whites

1tbs (20g) applesauce

2.5tbs (12g) coco powder

2.5tbs (20g) oat flour

1/3scoop (10g) pesience chocolate peanut butter cup protein*

1tbs granulated stevia

1/3tsp baking powder

1tsp kale powder

Spray a small (roughly 4x4inch or 4inch diameter) mug, bowl or plastic container with spray oil. Mix all ingredients inside starting with wet and finishing with dry. Microwave for 45sec-1:30 (at 45sec the center is pretty undercooked so if you like that stop now! At 1min 30sec its all cooked through like a fluffy cake!)

Just look at that perfectly cake-like center ❤ its a work of beauty to be sure!

*Toppings in photos are a peanut butter sauce made from Chocolate Pb2, fresh berries and goji berries!

Nutrition for Cake! : 200 Calories, 26g Carb 3g Fat 19g Protein (Bonus nutrition!: 8g Fiber 3g Sugar 26% daily vitamin A requirement, 20% calcium requirement, 17% iron requirement )

**Recipe Notes:

Substitutions are pretty straight forward: pumpkin/banana for the applesauce if need be, truvia/sucralose/monk fruit for the stevia, its your head on the flour substitutions you have been warned! (flavor wise mostly).

What really matters is the Protein! My favorite baking brand plays the star part again; Pescience select Protein chocolate peanut butter cup! Whenever I use this brand I don’t have to worry at all about flavor or nutrition because they taste EXACTLY like the name and ALWAYS carry it through baking! In addition they are low fat, low carb and high protein like a protein powder should be! Plus a casein+whey blend for a fuller longer lasting protein high J If you want to eexpereince pesciense as well click hereeee and you can use my code JMC25 for 25% off your entire order!!

Another chocolate protein powder can suffice but you’re seriously missing out! 😉 just try to keep the grams the same as usual!

 

Pumpkin Spice Pacakes

And so it begins, the start of another wonderful crisp fall! I know for some of us (Myself included) the expected whether is still eluding us… (ehemm 95+ degrees Texas…. ) but I cant stop my heart from getting into the spirit of the season! I guess Ill just have to turn my air conditioner down really low, wear a fuzzy sweater and pretend the season has already begun haha I mean, it has in some places right?? Right. So its totally acceptable for me to welcome fall with a spectacular platter of pumpkin spice pancakes!

Dense beautiful lil flapjacks doused in peanut butter syrup with a dollop of pure Irish butter melting eagerly atop ❤ I let my roommate taste a bite and she was left speechless for a couple minutes as her taste buds encountered the full force of spice laden bliss. I think I can still make adjustments and improvements on this recipe but the beauty of a blog is that I can always come back and edit things!

Although my roommate feels they are perfect and immediately demanded the recipe! I hope you guys are as eager as she is because this one is a goodie 🙂 I felt like the season has officially begun after this triumphant stack.

Pumpkin Spice Pancakes

1/2C (92g) liquid egg whites

1/3C (80g) pure pumpkin puree

3tbs pumpkin spice skinny syrup*

1/3C (40g) Oat flour

1tbs (7g) coconut flour

1tsp (5g) psyllium husk powder

2tbs Granulated stevia

1tsp baking powder

1/2tsp baking soda

dash maple extract

1/4tsp cinnamon

1/8tsp each: nutmeg, cloves, ginger

water as needed (1-3tbs)

Method:

Mix together all ingredients except the water (going wet to dry) until just combined. Be careful not to over stir or your batter will turn gumpy and gummy. Let sit and thicken 5-10min, then proceed to add the extra water stirring SLOWLY as to not agitate the batter. Pour onto you heated griddle and flip when bubbles appear on the surface.

makes 4-5 medium sized pancakes

Nutrition for entire stack sans syrup: 287 Calories 19g Protein 4g Fat 41g Carb (Bonus: 13g Fiber, 3g Sugar, 195% daily vitamin A requirement yay for pumpkin!)

PB syrup:

2/3 scoop (17g) peanut butter whey protein*

1tbs (6g) PB2*

walden farms maple syrup to blend* OR syrup of choice

Mix! **Nutrition depends on protein, pb powder and syrup choices

**Recipe Notes:

skinny syrup: the pumpkin spice flavor is currently being sold at Homegoods, Khoals and select bath and body works. I have also found it at target. Here are possible substitution options: sf vanilla r caramel coffee syrup + extra pumpkin pie spices, sf pancake syrup + extra pumpkin pie spices, water or almond milk + liquid stevia drops + extra pumpkin pie spice)

For the pb syrup I used metabolic nutrition pb why because it honestly is the best Peanut butter flavored protein I have ever tried. Can totally be subbed with another powder!

I used bell plantation PB2 obviously it can be subbed with another pb powder brand or actual pb 🙂

Easy-Peasy Coffee cake

Ok so if you have been following me for a while you know of my obsession with coffee cake (amongst other food related obsession lol). I mean my first post WAS  a coffee cake recipe! You will notice I am continually throwing out different coffee cake recipes with different textures, fillings, flavors and ingredients. Even my first post was  a coffee cake recipe!   I’m like the mad scientist for healthy coffee cake haha But my taste buds definitely DON’T complain!!!

( I like to top anything I bake with peanut butter, occasionally fruit and more walden farms syrup lol)

Recently I have been obsessed with this bad boy>>> Easy-peasy HIGH protein coffee cake!!! Am I using caps to often in this post?? TOO BAD. food makes me excited XD This recipe came out of necessity; I was too tired to really put to much effort into my creation sooooo I just plopped some stuff in a bowl, popped it in the oven, and came out with a surprising success! This doesn’t always happen believe me, but when it does I feel like I deserve a medal.

I have manipulated this recipe a couple ways to test its boundaries even further and am pleased to announce it is SUPER adaptable! You’ll notice the first pic is green, well that’s because I added a tsp of kale powder to the batter. In my most recent creation (pictured below), I doubled the recipe, swapped the whey+casein blend for a whey isolate, and changed the cinnamon filling to a chocolate swirl! This recipe proved up to the task and still remained successful through the tampering!!

Now that I have successfully revved up your expectation allow me to get to the recipe portion of this post: without further ado I give you coffee cake 😉

Easy-Peasy Coffee Cake

Batter-

1/2C (92g) liquid eggwhites

2tbs (40g) Apple sauce uns.

2tbs uns Almond milk *(or milk of choice)

2tbs (14g) Coconut flour

1tsp baking powder

1tsp psyllium husk powder*

Opt. tsp (5g) Kale powder

1/2 scoop (15g) Pescience snicker doodle protein powder*

Filling-

1-2tsp (depends on your preference) (6-12g) Date sugar OR coconut sugar

HEAPING amount of cinnamon

2tbs Walden farms pancake syrup*

OR Chocolate swirl!-

1tbs (5g) coco powder

1/4 scoop (7g) chocolate protein powder*

1/2 scoop (4g) super food chocolate powder

1tbs chocolate Walden farms syrup

Method for either: mix together in a small bowl and set aside

method for whole recipe:

In a mixing bowl, combine all the batter ingredients, wet to dry, until well combined. Let the batter sit for at least 5min while you preheat the oven to 30deg F. (this allows the coconut flour to thicken the batter)

Once batter has thickened, pour half of it into the bottom of a roughly 4x4inch small baking ramekin or dish. Cover this batter layer with the filling.

After layering on the filling, carefully cover the top with the remaining batter. Being careful not to swirl the filling in.

Place in the oven and bake for 15-25min (varies per oven) You will know it is finished when the cake has risen and the top has a gelden brown crisp to it.

Nutrition for cinnamon coffee Cake: 215Calories 3g Fat 20.7 Carb 24.2g Protein (bonus: 10.6g Fiber!)

*For chocolate filling subtract 15calories 3g Carb and add> 41 Calories 4g Protein, 1g Fat, 4g Carb

**Recipe Notes:

Protein powder: Yes here it is again, my favorite baking weapon, Select protein powders! Highlighting the spectacular snicker doodle flavor! Ill state again why I’m constantly using this brand- It has outstanding flavors that DONT bake out in cooking and taste exactly like there names!! Their powders are a whey/casein blend which I have found makes protein baking immensely more successful AND keeps you fuller longer thanks to the slow digesting casein protein 🙂

If you are still on the fence about this brand they do offer sample packets AND miniature protein tubs just to wet your feet in the company! But be sure to use my code: JMC25 so you can get 25% off your entire order at Pescience.com!

Recently I did successful swap out the above protein for Salted caramel Optimum nutrition whey and I would like to report that it did work! ( this is the powder I used in the chocolate swirl photo) So as always keep the grams the same and feel free to sub!

Psyllium husk powder: yes this is a crucial ingredient, no its not super hard to find or expensive. I found it at Kroger in a massive tub the other day for $10

Walden farms: In the cinnamon filling this can be swapped with- Honey, agave, maple syrup, sugar free maple syrup etc… but the nutrition will change!

In the chocolate filling I would recommend subbing with coffee and maybe adding a dash of liquid stevia for sweetness

Chocolate filling protein: This is not as crucial as it does not effect baking so sub away till your hearts content! I used optimum nutrition extreme milk chocolate with great success.

 

 

 

Turkey Tacos

Hers an idea, let me show you the savory side of me for a change! I cook everything I eat but sometimes I forget that cooking doesn’t come naturally to everyone. I need to commit to posting more of my go-to savory meals because they are just so darn easy and tasty!

(Turkey taco meat pictured on top of rice and cauliflower topped with chopped avocado and salsa)

This week after eating sautéed chicken for 3 days straight (no time to meal prep ugh) I decided enough was enough and introduced ground taco meat in BULK to last me through a few meals. When cooking, I like to make sure my ingredients are simple and minimal, I want a fast delicious meal that doesn’t require half the kitchen… most of the time… I admit I get carried away occasionally haha. Im proud to say this take on the normal ground taco meat fits that mold and came together in 30min or less! The hardest thing to find was the seasoning packet: Mrs. Dash salt free taco seasoning.

“Jordan why are you using a flavoring packet??”

Because to be frank, my ability to create Mexican tasting food is about as strong as the amount of Hispanic blood in my veins. That is to say none lol. However this blend is available in Kroger for sure! And you can always sub your own taco blend or another brand *( Just know other brands will alter the nutrition info)

Turkey Tacos

(serves 4)

1 package extra lean ground turkey*( Or ground meat of choice)

1/2C  Pomi tomato puree *(Or other brand of pure tomato sauce)

1/4C lime juice

1-2tbs Worcestershire sauce or braggs liquid aminos

3tsp Olive oil

1/4-1/2C chopped white onion

1tbs minced garlic

1 packet Mrs. Dash Taco seasoning

Method:

Combine all ingredients in a large sauce pot. Chop/ mash everything together until the turkey is well broken up. Cover and cook over low heat for 20-30min stirring and chopping occasionally. Once turkey is cooked through, remove pot from heat. Serve immediately or allow to cool before storing. ( It took my turkey only 30min to cook through)

Nutrition for 1/4 of Recipe: 218 Calories 5.4g Fat 7.8g Carb 34.2g Protein

**Recipe Notes:

All substitutions are listed in either the recipe itself or above caption, remember that changing an ingredient will change the nutrition info!

 

Chocolate Zucchini Waffles

You asked for it, you waited for it, so here it is! The moment you have all been anticipating…………..

CHOCOLATE ZUCHINI WAFFLESLayers of thick chocolate batter with cascading rivers of protein peanut butter and decorative nana slices + white chocolate chips. Love at first bite.

Ba-bada-dum-dum-ba-dahhhh <some form of drum roll…. A recipe fit to make any stack of pancakes look like a sorry lump of dough by comparison. These puppies are thick, voluminous and chocolateyyyy 😀 Its one of those recipes I can recreate and trust to pop out the same beautiful stack every time without fail ❤ and the best part? I get more than 1 waffle!!! My waffle iron is a massive old fashioned one not one of the mini Belgium waffle makers so this is a huge accomplishment lol. I can squeeze 3 smallish waffles OR two pretty darn massive dudes for my morning consumptions out of this recipe 🙂 Annnnnnnd since I really don’t think I can do any more to amp up this recipe than said photo ^^ I’m just gonna end it here and give you the deets already 😉

Chocolate Zucchini Waffles:

1/2c (92g) liquid eggwhites

1/2 medium (120g) zucchini finely shredded

1tbs Walden farms chocolate sauce or coffee

4tbs (30g) oat flour

1tsp (5g) phsyllium husk powder

2tbs (10g) coco powder

1/4tsp baking powder

1tbs (6g) chocolate pb2

2tbs granulated stevia

1-2tbs almond milk if needed

Method:

Combine all ingredients in a bowl going wet to dry and mix until well incorporated. ( you don’t want giant wads of zucchini) Let sit for about 5min to thicken up, then pour 1/2 or 1/3 of the batter onto a greased and pre-heated waffle iron. My waffle maker takes 5min to cook.

Repeat for the rest of the batter!

Nutrition for entire recipe: 253 Calories 37g Carb 4g Fat 19g Protein ( Bonus:13g Fiber, 36% daily recommended dose of vitamin C, 16% of iron, 12% of calcium)

Delicious and Healthy

Recipe Notes: Not really much to sub, If you want to be a healthy baking kitchen this recipe includes some of my favorite and most recommended staples! Enjoy!