Mmmmm! I was craving me some chocolate brownie mug cake goodness, so what better than to create my own high protein version in 5 minutes (it would have taken me 3 minutes but with my toddler helping me, of course it takes a liiiiitle more time!) 😉
1/4 to 1/2 of a medium banana (mashed)
4 tbsp plain greek yogurt (I used 0% but you can use 2% or whatever you prefer)
1/2 tbsp coconut flour
3 tbsp egg white (or 1 whole egg)
1 tbsp coconut milk
1 tsp baking powder
1 tbsp cocoa powder
pinch of cinnamon
1/2- 3/4 scoop whey protein powder (I used 1/2 scoop of PVL Essential’s Natural Isosport Whey in Rich Chocolate, which gives me 15g of protein; bought from Guaranteed Nutrition)
Optional: Stevia or natural sweetener (I didn’t need any as the protein powder is sweet enough to me)
Topping: 1 tbsp natural nut butter (You all know by now I love natural peanut butter!)
2) Nuke in the microwave – this will be a trail and error as it depends on your microwave – try nuking for about 1 minute and 30 seconds and if it’s still too soft, then nuke for another 15-30 seconds. I nuked mine for about 2 minutes.
3) Add 1 tbsp natural nut butter for a topping
4) Eat mindfully, savour and enjoy!!! 🙂 Everest sure did!
Protein Powder: Protein is the building block for bones, muscles, cartilage, skin, and blood. It is also what helps us keep satiated.
Greek yogurt: Because I love texture in food (the thicker in consistency, the better to me!), greek yogurt is a great choice as it is less runny than regular yogurt. Besides that, greek yogurt is super high in protein content, keeping you satiated. Other benefits include: easy digestion and probiotics.
Coconut flour: For those of you who are gluten and wheat free, this is a perfect carb option. It is very high in fibre (5g of fibre per tablespoon), which helps with satiation, promoting a healthy digestive tract and keeping blood sugar level. Coconut flour is also higher in protein content than wheat products, and involves healthy fats: medium-chain triglycerides. In addition, coconut flour digests easily, provides instant energy and offers antiviral, antimicrobial and anti fungal properties.
Peanut Butter: When it comes to peanut butter, organic and natural is best because non-organic PB is high in toxins. The poly- and monounsaturated fats in PB lower your risk of developing heart disease by reducing the amount of harmful cholesterol in your bloodstream, and also prevent type 2 diabetes. PB is also has potassium, which helps your nerves function properly and aids in heart function. Peanut butter offers a small quantity of protein too. In addition, PB contains a specific compound that fights the effects of stress: beta-sitosterol! Yay for PB!!
Cocoa Powder: packed full of antioxidant-rich phytonutrients, which help to stops the fire of free radicals our bodies generate and are exposed to every day. Includes the mineral copper which supports the oxygenation of red blood cells and aiding in cellular energy production. Also is the highest food in magnesium, which is a mineral that’s crucial for cardiovascular health, optimal blood pressure, and protein synthesis.
Eggwhite: One egg white also delivers 1.3 mcg of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus. It is also high in protein.
Whole egg: Includes vitamin A, potassium and many B vitamins like folic acid, choline and biotin, which contributes to the health of your nerves and brain. The egg yolk specifically includes minerals such as copper, calcium, folate and iron. It is also extremely beneficial for maintaining healthy eyes as it has an excellent source of carotenoids. High in healthy omega 3 and omega 6 fats, which are essential for proper development and functioning of brain and retinal function of the eye, and to maintain the health of the skin, libido, hair, reproduction, response to injury and growth, respectively.