Have you ever tried to make a mug cake? It literally takes just a few minutes to prepare this keto treat packed with healthy fats! I know, some of you don’t want to use a microwave or don’t have one – for that purpose I included some tips for baking the mug cakes in the oven.
Microwaves: Do we really have to be afraid of any harmful effects? In this post, Mark Sisson explains why we don’t have to be afraid of using microwaves. Contrary to what many people believe, most studies show that microwaves don’t decrease the nutritional value of foods. This is down to cooking times that are usually shorter and the cooking also requires less water. In fact, every kind of heating / reheating decreases the nutritional value of foods so you should only reheat foods when needed. I personally don’t use a microwave every single day but simply when it’s more convenient.
Hands-on5 minutes Overall5 minutes
Nutritional values (per serving)
Total Carbs 8.2 grams
Fiber 4.3 grams
Net Carbs 3.9 grams
Protein 9.7 grams
Fat 28.8 grams
of which Saturated 14.5 grams
Energy (calories) 305 kcal
Magnesium 59 mg (15% RDA)
Potassium 260 mg (13% EMR)
Macronutrient ratio: Calories from carbs (4.9%), protein (12.4%), fat (82.7%).
Ingredients (makes 1 serving)
. 2 heaping tbsp ground hazelnuts / hazelnut meal (16 g / 0.6 oz)
. 1 tbsp raw cocoa powder, unsweetened (5 g / 0.2 oz)
. ⅛ tsp baking soda
. 2 tbsp Erythritol or Swerve (20 g / 0.7 oz)
. 1 large egg, free-range or organic
. 1 tbsp extra virgin coconut oil or butter, melted
. 3-5 drops liquid stevia (I used hazelnut stevia drops from SweetLeaf)
. Optional: 2 tbsp whipped cream, coconut milk or full-fat yogurt and a pinch of cinnamon
Tips for substitutions: If you want to make the recipe nut-free, use 1 tablespoon of coconut flour instead of 2 tablespoons of hazelnut meal and use a dash of hazelnut extract instead. If you don’t have coconut flour, you can use 2 tablespoons of finely shredded desiccated coconut instead.
Too “eggy”? Although I like this combination, some of you may perceive it as too “eggy”. You can try the following: use one egg, double all the dry ingredients and add ¼ cup coconut milk, almond milk or cream. This mixture will make 2 mug cakes. Instead of the listed sweeteners, you can try other healthy low-carb sweeteners from this list. The reason I’m using both Erythritol and stevia is to mask the aftertaste some of the sweeteners may have.
1. Place all the dry ingredients in a mug or a ramekin and combine well.
2. Add the egg, coconut oil and stevia and mix well using a fork. Microwave on high for 70-90 seconds.
Tips for cooking in the oven: If you don’t have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to 175 C / 350 F and cook for about 12-15 minutes or until cooked in the centre.
3. When done, you can optionally top the mug cake with whipped cream or creamed coconut milk or full-fat yogurt and season with a pinch of cinnamon.