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
Prep Time
2 mins
Cook Time
1 hr 30 mins
Total Time
1 hr 32 mins
 
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)
Course: Breakfast, Dessert, Worout
Cuisine: American, Italian
Servings: 1 serving
Ingredients
  • Coconut oil cooking spray
  • 2 tablespoons vanilla protein powder I used Less Naked Vanilla Whey from Naked Nutrition
  • 4 teaspoons gluten free baking mix please note this is 1 tablespoon + 1 extra teaspoon
  • 4 teaspoons measure-for-measure sugar baking substitute
  • 1/8 teaspoon baking soda
  • 1 large egg
  • 1 teaspoon lemon juice
  • 1 tablespoon water
  • 1 teaspoon coconut oil
  • 2 teaspoons chopped pistachios
  • 1 teaspoon mini chocolate chips
  • 1/4 cup "coco" whip or dairy free whipped topping
  • 1/2 teaspoon lemon zest, if desired
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.

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 and Lentil Coffee Cake
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
 
Cuisine: American, Caribbean
Servings: 9 servings
Ingredients
  • 1 cup cooked organic French green lentils from Farmer Direct Co op
  • cup peeled and chopped very ripe plantain (about 1 medium)
  • 2 tablespoons unsweetened almond milk
  • 1/2 cup olive oil
  • 1 large eggg
  • 1/2 cup one-for-one sugar baking substitute (like Sugarless Sugar)
  • 1 1/3 cup gluten free baking mix your favorite brand
  • 1/4 cup unsweetened shredded coconut
  • 1/4 cup raw sliced almonds or tiger nut slivers
  • Coconut oil cooking spray
  • 3 tablespoons honey
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.

Brazilian Beef and Plantain Breakfast Bowl

Brazilian Beef and Plantain Breakfast Bowl

One bite of my Brazilian Beef & Plantain Bowl (with egg, honey and toasted coconut) and you’ll happily say “Tchau” to a tower of pancakes, waffles or buttered toast in the morning!  Loaded with protein, quality complex carbohydrates, iron, potassium and other essential nutrients, this easy breakfast made with leftover steak will fuel you for a full morning of demanding activities! The flavor combination may sound weird, but trust me, it’s so delicious! Pra caramba!

Brazilian Beef & Plantain Breakfast Bowl is a healthy way to start the day, packed with 28g protein and quality complex carbs for energy.

The protein in the recipes is a combination of 3-oz. left over lean steak (like top sirloin, strip, tenderloin, flat iron, etc.) and a single, sunny-side up egg. Along with a little bit from the plantain, you’re getting about 28 grams of protein with this meal – the ideal amount to consume in a single sitting.

Each Day is a New Start! It’s the perfect morning meal for a Protein Challenge!  Each day is a new start, so beat yourself up if your diet wan’t exactly “on point” yesterday — you get a new chance to eat well today!

I always feel best when I’m eating 25g – 30g protein evenly spaced at each meal. Plus, it helps prevent snacking!

 

 

If you’re not familiar with plantains, you can typically find them in most grocery stores in the “exotic produce” area. This “vegetable-banana” is a less sweet and a little more starchy tasting than a regular banana – but so yummy when baked, microwaved or sautéed! They are a common ingredient in the cuisine of Mexico and Central / South America and in Brazil go by their Portuguese name of “banana-da-terra.”

Oh, and now for something crazy beef & bananas that isn’t actually food! It’s me planking until failure the other day before teaching a Grilling 101 class at the Texas Beef Council. 

pinners conference pic 1I’ll teaching a class on “Empowered Meal Prep – Protein for Fitness”  at the Pinner’s Conference in Dallas on Sept 9 & 10th. I’ll be sharing this Brazilian Beef & Plantain Breakfast Bowl along with a delicious Molasses & Pepper Flat Iron Steak recipe and Super Iron-Boosting Steak Spinach Salad. Sign up for my class, I’ll also have beef swag and lots of tasty samples!  Use the discount code FITFORK at online registration to save 10% on the very reasonable cost that allows you access to 100+ classes on food, fitness, crafts, home décor and more! Or, if you just want General Admission to shop and see the sights (no classes), you can get a free pass ($7 at door) using FREESHOPPING. RESISTER HERE

Have you ever used plantains in a recipe? Do you have a planking hashtag for me?  Are you watching the Summer Olympics? What has your favorite moment been so far? Please share in comments, XOXO – Jennifer

Brazilian Beef and Plantain Breakfast Bowl
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 
Power up your day in savory-sweet South American style with this hearty, protein-rich steak breakfast bowl featuring plantains, coconut, honey and an egg!
Course: Breakfast
Cuisine: South American
Servings: 4 servings
Ingredients
  • 2 teaspoons coconut oil
  • 2 medium plantains, peeled and chopped
  • 1 cup strips of yellow bell pepper
  • 4 large eggs
  • 12 ounces leftover cooked steak (tenderloin, sirloin, flat iron, strip, etc)
  • 1/2 cup unsweetened, shredded coconut raw or toasted, if desired
  • 2 tablespoons honey
Instructions
  1. Add coconut oil to medium skillet and bring to medium-high heat. Sauté chopped plantains and yellow peppers for approximately 6 to 7 minutes, or until plantains turning golden brown and peppers softening.
  2. In the last 90 seconds or so of cooking, stir in steak chunks to gently reheat without overcooking. Slide the steak mixture into 4 cereal-sized bowl and set aside.
  3. Immediately poach or fry eggs to your preferred level of yolk “doneness.” Slide a cooked egg on top of each bowl of beef mixture and season with salt, pepper, sprinkle of coconut and a drizzle of honey!

Asparagus and Feta Egg Scramble – Breakfast in 10 minutes

Are you scrambling to get out the door on time when the sun rises and skipping (or stumbling) right past breakfast? Missing your morning meal is a mistake for sure – I always end up getting “hangry” mid-morning and end up molesting the vending machine. That’s why I like to plan ahead just a bit to have ingredients on hand to make a quick fix like the Asparagus Egg Scramble with Feta Cheese  I’m sharing today or to prep a make-ahead meal  such as my Barn Raiser Beef & Egg Casserole (freezable in individual portions).

sparagus and Feta Egg Scramble is a simple, protein-rich breakfast solution that comes together in 10 minutes.

So, if you’ve got 10 minutes in the morning, you have a whole 600 seconds to get cracking on this Asparagus Egg Scramble with Feta Cheese. If you prep veggies the night before, you might be able to get it done more quickly!  This easy egg recipe also makes a lightning-speed dinner solution on those nights when orchestrating a complicated meal is absolutely, positively out of the question.

This is how to get the speed you need -asparagus, spinach and tomatoes sautés together on the stove top while eggs are scrambled on a nearby burner. When the two skillets are just seconds from being done, just slide out the contents from one into the next and stir!

Asparagus Egg Scramble with Litehouse Foods Feta Seasons

I’ve give this breakfast dish some salty, tangy zip thanks to the distinctive flavor of feta cheese – love using the new Simply Artisan Reserve Feta Cheese Crumbles, the container sprinkles these tiny cheese pieces just like a grated Parm. It’s genius!  Look for it, along with Bue Cheese Seaons in the specialty cheese section of your local grocery store.

I’ll be sharing this recipe on the Expo Floor Sunday morning, Jun 5th,  at the International Deli-Dairy-Bakery Food Show in Houston, Texas. Swing on by, if you’re attending!

Asparagus & Feta Egg Sandwich

Meanwhile, make an easy feat of feasting with the Asparagus Egg Scramble with Feta Cheese recipe! Serve straight from the skillet or spoon atop toasted whole grain toast – I’ve even bookended between bread to eat sandwich-style when rushing out the door. Enjoy!

What is your biggest hurdle getting out the door in the morning? Eggs, how do you take them? Are you running or competing in anything this weekend? Please share in the comments — XOXO, Jennifer

Asparagus & Feta Egg Scramble
Prep Time
2 mins
Cook Time
8 mins
Total Time
10 mins
 
Course: Breakfast
Cuisine: American
Servings: 4 servings
Ingredients
  • 8 large eggs
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground pepper
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1/2 pound asparagus, trimmed and cut int o 1" pieces
  • 1/2 cup matchstick carrots
  • 2 cups packed baby spinach
  • 1/2 pint grape tomatoes, halved
  • 2 ounces feta cheese crumbles I used Feta Seasons from Artisan Reserve
Instructions
  1. In medium bowl, whisk eggs and season with salt and pepper. Set aside.
  2. Spray 12” skillet with cooking spray and bring to medium-low heat. When hot, add eggs and stir fairly vigorously using spatula, for approximately 5 minutes.
  3. In another 12” skillet, add olive oil and bring to medium-high heat. Add asparagus and carrots and sauté for 2 to 3 minutes. Next add spinach, tomatoes and garlic, stirring frequently and continuing to sauté for about 3 additional minutes or until spinach is wilting.
  4. Keep eggs on medium-heat and add sautéed vegetable mixture, stirring to incorporate.
  5. Remove from heat and sprinkle with feta cheese crumbles.
  6. Season additionally with salt and pepper, if needed.

Giant Gluten-Free Cherry Almond Protein Breakfast Cookie

Cookies for breakfast, count me in! A giant-sized, gluten-free Cherry Almond Protein Breakfast Cookie is just what I need to fuel my active morning. Also the beauty of this easy protein cookie recipe is that it is a single-serving and can be made in the toaster oven!

Giant Cherry Almond Protein Breakfast Cookie

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