I’m keeping it simple this week because that’s what I do, right?! But this week is extra simple, yet extra delicious! Cake, like any bready things, is one thing people miss a lot when doing low carb high fat. So, this quick snack is a nice dessert to finish off a meal, or have as a “top up” when you need something to keep you going. I, too, love a little cake so this muggin, (muffin – or cake – in a mug), hits the spot nicely. The key to this recipe is to get the balance of moisture right and not to overcook it which is very easy to do. But once just right, this little cake is delightful.
So flavours can be up to you: vanilla, cinnamon, chocolate, coffee, berry or a combination of some of them together.
Coconut flour keeps this muggin gluten and grain free as well as high fat. When cooking with coconut flour, you don’t need much. In fact, my tin of coconut flour lasts me months. I make pancakes, cakes, breads and muffins/muggins and the most I have ever used in one recipe is 3/4 cup. It is important to know that coconut flour does not perform like normal flour and as it is so absorbent, a lot of moisture is required.
A general rule when baking with coconut flour is 1:1 flour to liquid (something fatty like coconut milk) plus eggs. 1/3 cup = 2 eggs, 1 cup = 6 eggs but different coconut flours can behave differently so just see how the mix looks and add more liquid/eggs if you need it to be more moist. I’m sure there’s someone who is much more scientific about it than me but that’s all I’ve got ;).
In addition to the coconut flour, additional fat comes from oil and an egg, also adding more nutrition. And of course like all my other recipes, this is sugar free (also dairy and nut free).
- 2 tbsp. of organic coconut flour
- 2 tbsp. water
- 2 tbsp. olive oil/coconut oil or coconut milk (this is up to you, I usually go with olive oil because I like the flavour)
- 1 egg
- 1/8 tsp. baking soda
- 1 pinch stevia – if required. I usually omit.
- For chocolate muggin: add 1-2 tbsp. raw cacao (the more you put, the more chocolately it will be).
- For vanilla muggin: add 1-2 tsp. vanilla extract (I make my own – see recipe here)
- For cinnamon muggin: add 1 tsp cinnamon powder
- For berry muggin: add 1 tbsp. berry jam or if you want whole berries, add whole (frozen will add additional moisture).
For a combination, add quantities above together.
- Add coconut flour, water, olive oil, egg, baking soda and optional ingredients directly into the mug and mix well with a fork. Add optional stevia and taste to make sure sweetness is as desired.
- Mixture should resemble cake batter but if you feel it is too dry, add some more liquid.
- Finally, put in the microwave on high for 60-90 secs. Check at 60 and see if it is soft and spongey to the touch (but not still batter). If so, it is ready.
- Add any other desired toppings – pure whipped cream (free from nasties such as soy, emulsifiers and carageenan) or yoghurt (see my recipe for how to make your own), berries or even a piece of 90% dark chocolate.
Eat slowly…enjoy every mouthful… because once it’s gone, well, it’s gone and you will be sad.
Have you tried a muggin before? How easy and amazing are they?! What are you favourite flavours or combinations? Feel free to comment below.
Love (and healthy fats) Bianca x