Wholly Cannoli Protein Mug Cake #NextLevelNaked

Cannoli Protein Mug Cake with Naked WheyMaybe I don’t do desserts as decadently as the Italians, but after digging into one of my Cannoli Protein Mug Cakes, your taste buds will be exclaiming, “Batta Bing, Batta Boom! And, with 20 grams of protein per serving of cake (yay, the entire cake), so will your biceps – BOOM! Cannoli Protein Mug Cake takes only about 1 1/2 minutes to cook and is a healthy dessert option, post-workout snack, or even breakfast!

I keep the signature chocolate and pistachio garnish of cannoli, but ditch the custard-filed fried shells for a light and tender “cake” made with protein power, a bit of gluten –free baking mix, an egg, and skosh of coconut oil. It’s a healthy option for dessert, post-workout, or even breakfast – and, did I mention it takes less than 90 seconds to cook?

Vanilla Protein Mug CakeAfter “baking” in the microwave, your mug cake is going to look pretty “plain vanilla,” but that’s okay. It is vanilla, after all, made with Less Naked Vanilla Whey Protein from Naked Nutrition. The Cannoli Protein Mug Cake recipe at the bottom of the post, without the garnishes, makes a versatile basic mug cake base that other ingredients (like fruit or peanut butter) can be stirred into before cooking or sprinkled on afterward. But, today we are going healthy CANNOLI all the way, and you’ll soon forget about any diet-busting cravings you may be having – FUHGEDDABOUTIT!

Naked Whey protein powder over Cannoli Mug Cake

So, as I just name-dropped, this recipe uses protein powder from Naked Nutrition. It’s definitely “nutrition with nothing to hide.” Naked Nutrition has a variety of products, but I’m focusing on the whey protein today, because that is what I use in my daily routine. This quality whey protein comes from grass-fed cows’ milk sourced from small dairy farms and state-of-the-art manufacturing process that ensures that the product has what it needs, and doesn’t have what it shouldn’t – it’s clean, lean protein with no artificial anything! For example, the Less Naked Vanilla Whey Protein is made with just three ingredients -grass fed whey protein, vanilla, and organic coconut sugar and each serving has 25 grams protein and 5.9 grams BCAAs. And, of course, it’s non-GMO, soy free, growth hormone free, and gluten-free.

I like that Naked Whey is sweetened with Organic Coconut Sugar, sometimes I need a bit of quality carb energy to fuel my workouts, but white table sugar is definitely out of the question for me and zero-calories substitutes don’t put any gas in the proverbial tank.  Coconut sugar is a great option as an energy-providing sweetener because it is lower on the glycemic-index (preventing dramatic rises and falls in blood sugar) – refined white sugar has a glycemic index of 99 and coconut sugar only 35. In addition, coconut sugar (also called palm sugar by some) is inherently loaded with nutritional benefits, notably a high level of inulin (a dietary fiber) that serves as a prebiotic to support the growth of healthy bacteria in your gut. Studies have shown that a healthy digestive tract can reduce the incidence of certain cancers and diabetes while increasing fat metabolism and encouraging a healthy body weight. Sign me up.

jennifer naked whey I find the unflavored and vanilla whey proteins to be a great base for my protein-based baking, like protein pancakes, power muffins, and mug cakes like the Cannoli Protein Mug Cake I am sharing today. Oooh, but this girl sure does love chocolate, and a massive 5-pound tub of Less Naked Chocolate Whey Protein makes my mind start spinning with smoothie and healthy dessert-like creations, like protein brownies, protein pops, protein truffles, and more. Thanks to my stash from Naked Protein, I’m sure you’ll be seeing more chocolate protein recipes from me soon.

Less Naked Chocolate Pudding

In the meantime, check out this Chocolate Protein Pudding recipe from the Naked Nutrition Instagram profile. Seriously simple and insanely delicious, just peel the lid off a 6-ounce Greek yogurt and stir in a scoop of powder.  I ALWAYS take a protein-rich snack at bedtime because 1) I’m hungry and 2) muscle most muscle growth and repair happens while we sleep!

In addition to Vanilla and Chocolate whey protein powder, Strawberry and Unflavored are also available. Naked Protein also makes so many other quality protein options to meet a variety of dietary, recipe and taste requirements including Grass-Fed Whey, Goat Whey, Casein Protein, Pea Protein, Egg White Protein, Organic Rice Powder Protein, Peanut Butter Powder and more. CHECK OUT ALL THE PROTEIN OPTIONS HERE.

When you need something sweet, what do you usually grab? To you make mug cakes or mug muffins, what is your favorite mix-in or topping? Racing this weekend? Please share in the comments below – XOXO, Jennifer 

Cannoli Protein Mug Cake
Print Recipe
Coconut oil cooking spray 2 tablespoons Vanilla Protein Powder 1 tablespoon + 1 teaspoon gluten-free baking mix 4 teaspoons zero-calorie measure-for-measure sweetener 1/8 teaspoon baking soda ¼ teaspoon cinnamon 1 large egg 1 teaspoon lemon juice 1 tablespoon water 1 teaspoon coconut oil 2 teaspoons chopped pistachios ¼ cup “coco whip” or non-dairy whipped topping 1 teaspoon mini chocolate chips ½ teaspoon lemon zest (optional)
Servings Prep Time
1 serving 2 minutes
Cook Time
90 seconds
Servings Prep Time
1 serving 2 minutes
Cook Time
90 seconds
Cannoli Protein Mug Cake
Print Recipe
Coconut oil cooking spray 2 tablespoons Vanilla Protein Powder 1 tablespoon + 1 teaspoon gluten-free baking mix 4 teaspoons zero-calorie measure-for-measure sweetener 1/8 teaspoon baking soda ¼ teaspoon cinnamon 1 large egg 1 teaspoon lemon juice 1 tablespoon water 1 teaspoon coconut oil 2 teaspoons chopped pistachios ¼ cup “coco whip” or non-dairy whipped topping 1 teaspoon mini chocolate chips ½ teaspoon lemon zest (optional)
Servings Prep Time
1 serving 2 minutes
Cook Time
90 seconds
Servings Prep Time
1 serving 2 minutes
Cook Time
90 seconds
Ingredients
Servings: serving
Instructions
  1. Spray a large microwave-safe coffee mug with cooking spray, set aside.
  2. In small bowl, combine protein powder, gluten-free baking mix, sugar substitute, cinnamon and baking soda. Stir together until combine well.
  3. Mix in egg, lemon juice, water, and coconut oil until combined.
  4. Pour into sprayed coffee mug and microwave 1 minute 15 seconds, or until cooked through. Microwave times may vary depending on your appliance.
  5. Remove mug and invert onto plate, gently slide out cake. Let cool for 2 minutes. Using serrated knife, carefully slice cake crosswise through center, remove top and set aside. Put ½ of whipped topping on one cake piece, sprinkle with a few of the pistachios and chocolate chips. Add top layer of cake and add remaining whipped topping, sprinkle with remaining toppings including lemon zest, if desired.
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Good Morning! Plantain and Lentil Coffee Cake (gluten free)

Plantain Lentil Coffee Cake  Today I’m sharing a mouthwatering and marvelously moist (apologies haters of that word) cake that’s approved (by me) to eat along with your cuppa Joe at breakfast . . . or at lunch or dinner, for that matter. It’s a Plantain Lentil Coffee Cake! No, I’m not pulling your LEGume, but I did use legumes (that is, lentils from Farmer Direct Co-op) to keep my quick-to-fix cake tantalizing tender as well as boost up the nutrition.

Plantain and Lentil Coffee Cake is free of refined sugar and the lentils add extra protein and fiber!

This yummy, quick-to-fix cake is a healthy solution for those sweet breakfast or snack cravings. Free of high-gylcemic sugars and overly-refined flours and grains, this recipe relies on the wholesome goodness from plantains, lentils and a gluten-free baking mix. I used a one-to-one measure sugar replacement to keep the calories and carb count down – my go-to is Ellyndale Naturals™ Sugarless Sugar™ from NOW Foods. But, you can also swap in a different sweetener, like coconut sugar, if you prefer.

Farmer Direct Co-op Lentils

I use Farmer Direct Co-op as my source lentils, these little green gems are organic, non GMO and fair trade.  In the past, I had a hard time thinking of uses for lentils past soups or stews . . . or keeping a jar of cooked lentils in the fridge to sprinkle on my salads. But then I had a light bulb moment –why not use pureed lentils (or beans) in recipes for baked goods to add moistness with less oil – plus more fiber and protein!

slice plantain lentil cake toes

I knew my kids would be suspicious if I told them we were eating a cake made of plantains and lentils – so I didn’t say a word. When they gobbled it up and asked for more “banana bread,” I knew this recipe was a winner! While I have cooked it in a 10” pie dish, it also bakes up well in an 8” x 8” brownie pan or as 12 standard-sized muffins.

farmer direct logoWhen it comes to being organic, farmer-owned and fair-deal, Farmer Direct Co-op is 100-percent all of the above and more. Their mission is to promote their co-op farmer’s organic products while building and promoting a healthy environment and socially just food system. When you purchase from Farmer Direct Co-op, you’re buying more than a pea, a lentil or a bean . . you’re buying into part of an evolution of eating aimed at truly nourishing the mind, body and soul.

Head on over to Farmer Direct Co-op to learn more about their awesome company and products like 1lb. shelf bags of Pinto Beans, French Green Lentils, Split Green Peas, Regular Rolled Oats and Quick Rolled Oats. STOCK UP YOUR PANTRY!  They also have a nice collection of healthy recipes on their blog made with whole foods.

Have you ever used beans or lentils in a a baked recipe, how so?! Please share in the comments, XOXO — Jennifer 

This post is sponsored by Farmer Direct Co-Op, however all opinions, comments and enthusiasm are my own.

Plantain Lentil Coffee Cake
Plantain and Lentil Coffee Cake
Print Recipe
Servings Prep Time
9 servings 10 minutes
Cook Time
35 minutes
Servings Prep Time
9 servings 10 minutes
Cook Time
35 minutes
Plantain Lentil Coffee Cake
Plantain and Lentil Coffee Cake
Print Recipe
Servings Prep Time
9 servings 10 minutes
Cook Time
35 minutes
Servings Prep Time
9 servings 10 minutes
Cook Time
35 minutes
Ingredients
Servings: servings
Instructions
  1. Cook lentils in water according to package instructions, let cool to room temperature. Drain cooking liquid.
  2. Preheat oven to 350 F degrees.
  3. Add cooked lentils to food processor along with chopped plantain and almond milk. Process until reasonably smooth. Pulse in one egg oil and coconut oil until combined.
  4. Remove work bowl from processor and add sugar substitute, stirring in to combine. Add baking mix and mix until just combined, scraping down sides of bowl with spatula, as needed.
  5. Pour batter into baking 10-inch round or 8" x 8" square baking dish coated with coconut oil spray. Sprinkle top of batter with shredded coconut and sliced almonds (or tiger nuts).
  6. Bake at 350 F degrees for 30 to 35 minutes or until toothpick inserted into center pulls clean. Let cook and cut into nine slices served with a drizzle of honey over the top.
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