Microwave Muffins/Cakes

PB & J Mug Cake-Coconut Flour

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Makes 1 Cake
Recipe:
• 2 Tbs Coconut Flour
• 2 Tbs Unsweetened Almond Milk
• 2 Tbs Unsweetened Applesauce
• 4 Egg Whites
• ½ Tsp Vanilla
• ½ Tsp Baking Powder
Peanut Sauce Recipe:
• Peanut Flour
• Water
Strawberry Sauce Recipe:
• Chopped Strawberries
• Stevia
Directions:
1. Blend all ingredients
2. Let sit for 3 minutes
3. Spray bowl with Non-Stick Spray
4. Pour batter into bowl
5. Cook in microwave for 2 Minutes and 45 Seconds
6. Flip bowl and muffin
7. Let cool
8. Mix peanut flour and water until consistency is reached
9. Microwave chopped Strawberries and Stevia until strawberries are soft and easy to mix into a saucy consistency
10. Top Cake with Peanut and Strawberry Sauce
Macros (w/o Sauce):
75 Calories
1 g Fat (1 Sat)
5.5 g Carb (3.4 Fiber, 1 Sugar)
9 g Protein

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Baked Goods, Dessert, Microwave Muffins/Cakes

Cinnamon Roll Microwave Muffin-Coconut Flour

Makes 1 Muffin
Recipe:
• 1 Tbs Coconut Flour
• 2 Egg Whites
• 1 Tbs Unsweetened Almond Milk
• 2 packets Stevia
• ½ Tsp Vanilla
• ¼ Tsp Cinnamon
• ¼ Tsp Baking Powder
Directions:
1. Blend all ingredients
2. Let sit for 3 minutes
3. Spray bowl with Non-Stick Spray
4. Pour batter into bowl
5. Cook in microwave for 2 Minutes and 45 Seconds
6. Flip bowl and muffin
7. Let cool
My cream cheese “frosting” is a mixture of .5 packet stevia and 2 tbs ff cream cheese. Enjoy!

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Baked Goods, Microwave Muffins/Cakes

Coffee Mug Cake-Coconut Flour

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I have loved Coffee cake my entire life, so why not make a clean version?
Makes 1 Cake
Recipe:
• 1 Tbs Coconut Flour
• 2 Egg Whites
• 1 Tbs Unsweetened Applesauce
• 1 Tbs Unsweetened Almond Milk
• ½ Tsp Vanilla
• ¼ Tsp Cinnamon
Crumble Recipe:
• 1 Tsp Coconut Flour
• ½ Tsp Cinnamon
• ½ packet Stevia
• 1 Tsp Unsweetened Applesauce
Directions:
1. Blend all Cake ingredients and let sit for 3 minutes
2. Mix all crumble ingredients
3. Transfer Cake batter into a bowl sprayed with Non-Stick Spray
4. Microwave for 45 seconds
5. Take bow out of microwave
6. Sprinkle crumble on top of cake
7. Cook Cake (with Crumble) for another 2 minutes
Macros:
185 Calories
2.5 g Fat (2 Sat)
22.5 g Carb (10.5 Fiber, 5 Sugar)
19 g Protein

Baked Goods, Dessert, Microwave Muffins/Cakes

Chocolate Mug Muffin-Coconut Flour

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makes 1 Muffin
Recipe:
• 1 Tbs Coconut Flour
• 2 Tsp Unsweetened Coco Powder
• 1 Tbs Unsweetened Almond Milk
• 1 Tbs Unsweetened Applesauce OR Plain Greek Yogurt
• 2 Egg Whites
• ½ Tsp Vanilla Extracts
• ¼ Tsp Baking Powder
Directions:
1. Blend all ingredients
2. Let sit for 3 minutes
3. Spray bowl with Non-Stick Spray
4. Pour batter into bowl
5. Cook in microwave for 2 Minutes and 45 Seconds
6. Flip bowl and muffin
7. Let cool
Macros:
70 Calories
1 g Fat (0.5 Sat)
7g Carb (4 Fiber, 2 Sugar)
9 g Protein