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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Clean Fuel for Dirty Training + Vega Giveaway and Protein Cake Recipe

For most people, life winds down to a slower pace in the summer, but not me!  Both my work and workout schedules have been in beast mode with several back-to-back business trips and lots of Spartan Race training (dirty training!) to nail a big race goal next weekend.  These mental and physical stressors, along with the fact that my three teen boys are all home for the summer and their junk foods is laying around everywhere, should be tempting me to just chill out on the couch with a bag of chips – but I’m staying strong!

Slack Line Practice

But, thanks to Vega® Clean Protein and Vega® Clean Energy (sent for me to test out as part of a Vega campaign), I’ve been able to avoid these temptations and stay in tip-top shape to tackle the obstacles that have literally and figuratively been thrown in my path lately. I don’t always eat vegan, but it’s a nice option to rotate through my diet for variety – and both these new, premium plant-based products from Vega make it easy for me to fuel up and train clean.

Vega Clean Protein and Energy

In addition to being Vegan Certified, Vega® Clean Protein and Vega® Clean Energy are both Non-GMO Project verified, gluten-free, made without dairy or soy, and contain no artificial colors, flavors, or sweeteners.

To be honest, I’ve gagged on some other brands of plant-based protein – even hidden in blended smoothies. But the Vega® Clean Protein is delicious just shaken up with ice in a shaker bottle – that makes post-workout recovery a snap!  Both the Chocolate and Vanilla flavors are a blend of pea, hemp, alfalfa and pumpkin proteins that boasts 25 grams of protein with only 1 gram of sugar – plus it’s got the full chain of amino acids, 4BCAAs, glutamine and also takes care of 20% of your daily iron intake needs. All of this for just 130 calories.

Vegan Chocolate Orange Protein Cake

If also the Vega® Clean Protein used it to make this awesome single-serve Orange Chocolate Protein Cake for a clean dessert, bedtime snack or quick breakfast – it just takes 90 seconds! It’s vegan, non-dairy, gluten-free and lower carb!

Vega Chocolate Orange Protein Cake makes a great post-workout snack, quick breakfast or better bedtime snack.

Instructions: In large mug or small microwave-safe bowl, mix together 2/3 scoop Vega® Chocolate Clean Protein, 1 tablespoon gluten-free baking mix, 1 tablespoon gluten-free, oats, ¼ teaspoon baking soda, 2 teaspoons orange zest, and 1/3 cup almond milk. Microwave for 60 to 90 seconds until set. Remove and sprinkle with dairy-free chocolate chips, if desired.

Vega Clean Energy

On those days when I’m dragging and need a little sumptin-sumptin before a workout, Vega® Clean Energy comes to the rescue. Taken 20 minutes before a run or workout, it’ gears me up for great things thanks to electrolytes, naturally-occurring caffeine from black and green tea and quality carbs to rev the kick start the ole engine with some quick-sourced energy.  It comes in two flavors – Berry and citrus tea!

Aside from these certified vegan sports nutrition products, I’ve been getting lots of great virtual support from Vega on their FuelYourBetter.com page. You should check it out too, it’s loaded with training tips, nutritional articles, and fit-focused recipes that will help you attain all your fitness goals – be those in running, triathlon, Crossfit, weight-lifting, yoga, obstacle course racing, paddle boarding, parkour, rock climbing, team sports or attaining all-around general fitness and shaping up for summer! #FuelYourBetter

vega fueledBeing the Instagram junkie that I am (follow me @thefitfork) I also like to stalk Vega’s new @VegaFueled Instagram page.  You’ll easily agree that it’s an inspiring page featuring real world people that will make you want to get moving too! Follow @VegaFueled  and tag your own photos with #vegafueled and #FuelYourBetter and you may be featured within the Vega community!

In fact, you can  enter for a chance to win a Vega Clean Prize Pack that includes 1 tub Vega Clean Protein, 1 Tub of Vega Clean Energy and a Vega Shaker Cup.  All you need to do is follow me at @thefitfork and the @VegaFueled Instagram Account and post a workout / fitness photo hash tagged #VegaFueled, #FuelYourBetter and #thefitfork.  I’ll randomly pick one winner on 6/30/2016 — No PO #s US/CAN Only.

vega run

Try out Vega for yourself! Use discount code VegaFit at the Vega Store and save 20% off and free shipping – one use per customer and valid until 6/30/2016.  SHOP VEGA HERE!

What are you training for? How are you fueling? Have you ever tried a slack line? Please share in the comments below — XOXO, Jennifer 

This is a sponsored conversation written by me on behalf of White Wave. The opinions and text are all mine.

 

Raspberry Lemon Protein Mug Muffin – Single Serve

A Raspberry Lemon Protein Mug Muffin is a quick and easy solution to breakfast in the morning - or as a healthy, single-serve dessert before bed!I know it’s not spring yet, but I’m getting the fever to make delicious yummy things that remind me of warm weather.  My recipe for Raspberry Lemon Protien Mug Muffins reminds me of the lemon pound cake that has always been a family favorite, but typically reserved for dessert on special occasions. Single serve, and super yummy, this easy-to-make mug muffin makes a delicious morning meal or satisfying swap when you need a sweet treat at night.

calcium). This could vary slightly on the protein powder you are using.

If you think you don’t have time to make a scratch breakfast in the morning, especially a “muffin,” think again! This muffin is mixed up right in the mug and “bakes” in the microwave in 2 minutes or less.  You’ll be digging into warm, moist, lemony goodness before the coffee is even done brewing – plus, the only dishes to wash are the mug and your spoon! Win-win!

When life hands you lemons, ask for something with more protein!

Another win is that you’re fueling yourself well for whatever the day holds. Between protein powder and an egg white, there is plenty of protein to keep you from getting hungry before lunch  — plus, it’s under 200 calories and gluten-free.  Here are the specifics:  182 calories, 17g protein, 21g carbohydrate (5g sugar), 4g dietary fiber, 3g fat and calcium). This could vary slightly on the protein powder you are using.Meyer Lemon Raspberry Protein Mug Muffin I used Meyer Lemons in my recipe which are less acidic and slightly more sweet than a traditional lemon (actually, they are a hybrid lemon-orange) and I love the blemish-free large ones from Frieda’s Produce! Look for these beauties packaged up in a cellophane bag in your produce department.

What’s your favorite quick-fix for breakfast? Have you ever had a Meyer Lemon? Please share in the comments below – XOXO, Jennifer 

 

Meyer Lemon Raspberry Protein Mug Muffin
Raspberry Lemon Protein Mug Muffin
Print Recipe
Enjoy a warm, delicious breakfast ready start to finish in 5 minutes! You'll be fueled with protein for your workout, run or busy morning. Gluten Free.
Servings Prep Time
1 serving 2 minutes
Cook Time
2 minutes
Servings Prep Time
1 serving 2 minutes
Cook Time
2 minutes
Meyer Lemon Raspberry Protein Mug Muffin
Raspberry Lemon Protein Mug Muffin
Print Recipe
Enjoy a warm, delicious breakfast ready start to finish in 5 minutes! You'll be fueled with protein for your workout, run or busy morning. Gluten Free.
Servings Prep Time
1 serving 2 minutes
Cook Time
2 minutes
Servings Prep Time
1 serving 2 minutes
Cook Time
2 minutes
Ingredients
Servings: serving
Instructions
  1. In 12 ounce mug, add egg whites, egg white, lemon juice and lemon zest. Whisk together with fork until well combined.
  2. Add in protein powder, oat flour and stevia, if needed. Stir until combined.
  3. Add raspberries and gently fold in.
  4. Place mug in center of microwave and cook on high for 60 to 120 seconds, until batter no longer raw (but it will be very moist). Actual cooking time will depend on the strength of your microwave.
  5. Stand by and watch muffin cook so that it does not overflow -- if it starts to rise too much, simply stop microwave, let it settle, and then restart.
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