AIP, Vegan, Gluten Free, Dairy Free, No Egg, No Nuts, No Processed Sugar
Mug cake is my favourite breakfast to make, it keeps me full for hours, takes 5 minutes to make and 3 minutes to cook. It’s less of a cake and more like a pudding but with only natural sweetness from the banana, healthy fats and fibre from coconut flour, it is healthier than you might think, especially when you compare it to something like Coco Pops with 20g of sugar in one bowl!
I have found it hard to find recipes to eat for breakfast that taste good when following the AIP diet, so many things are made with gluten, dairy and processed sugars these days. Even if you are not AIP, this is still a quick and easy recipe to make something healthy, especially when combined with some strawberries, blueberries and apple.
What is a mug cake?
A mug cake is a cake that is made in a mug. It is cooked in the microwave for 3 minutes until fluffy and moist because most mugs are not oven safe. If you have a mug that can go in the oven then you could cook it in the oven as another option, but this could take 20 minutes and the point of a mug cake is something quick and easy.
Substitution for banana:
You may make many mug cake variations without the banana by using carrots, pineapple, dates, blueberries, strawberries, or apples. Simply cook apples in a pot for 20 minutes while adding water and cinnamon.
Would another fruit work? Yes, but since there is no additional sugar, it will need to be sweet. Therefore, stewed apple or pear, ripe strawberries, or blueberries should work.
Tip:
If you put a coconut cream in the fridge overnight, then the next day you can beat the cream and it turns into whipped cream, if you want something on top.
Tip:
Only fill your mug cake half way because when they are cooking they rise a lot more then a normal cake and make a mess in the microwave when they overflow, also don’t overcook or the same thing will happen.
You can refrigerate any leftovers in a container, or with a bees wax wrap, to stop it from drying out. Add a dash of milk if it has dried out, to add the moisture back in. You can store leftover mug cake at room temperature for up to 1 day if it is covered. To warm up again place in a microwave for 15-30 seconds.
Why is organic food better?
I purchase organic food because it helps with the problems I get with the Hashimoto’s auto immune illness. I like to eat food that is cultivated naturally and without the use of any chemicals. I don’t eat any processed food, and I create everything I eat in my kitchen at home.
Food that is organic tastes better since it is more nutritious, fresher, and contains more antioxidants. Because the chemicals preserve it for a longer period of time, it doesn’t last as long as food from a shop.
Spices I use:
The spices I use are cinnamon, ginger, nutmeg and cardamon which are all organic, these ones I use give it a great flavor. I don’t use liquid vanilla because it contains alcohol and water; instead, I use ground-up vanilla beans that have been dried from vanilla pods.
Why I use these 2 flours?
These two flours I use are all organic; if you have allergies like I do, coconut flour is a good substitute for wheat flour because it is grain-free, low in carbohydrates, and high in fiber.
Because it requires a lot of sunlight and high temperatures to flourish, cassava is grown in tropical regions. After being dried, it is milled into a flour that allergy sufferers can consume. The primary flour I use to make pancakes, wraps, donuts, pizza bases, dumplings, and a variety of other foods is cassava.
Cassava flour complies with the auto immune protocol and is devoid of gluten, dairy, eggs, grains, yeast, soy, nuts, and GMOs. It is also excellent for vegans and paleo diets.
Instructions:
Ok great you have made it this far so let’s begin making our mug cake!
Follow along with the pictures and steps below to get tips and tricks plus alternatives to the ingredients if you don’t have certain ones in your pantry.
First step is to cut up a banana into smaller pieces and place into a ceramic mug with the coconut oil. Microwave for 45 seconds, but be careful touching the handle as it could be hot. Mix until it combines with the coconut oil and looks like the picture below.
Next I add both the coconut flour and cassava flour and mix until it is combined with the banana and coconut oil.
Now add the cinnamon, cardamon (omit for AIP), vanilla bean powder, nutmeg (omit for AIP), ginger powder, baking soda, roasted carob powder and coconut milk and combine. Mix really well as you don’t want bits of unmixed flour at the end!
Once it is all mixed together put the mug in the microwave for 3 minutes.
Be careful when getting the mug out of the microwave because the handle will be really hot.
Serve with any kind of fruit.
What do I use if I don’t have Coconut oil:
If you can’t have coconut oil then you can substitute it for avocado oil or olive oil but I haven’t made it using another oil, the coconut oil works really well with the banana. So let me know if you use another oil and how well it works.
What do I use if I don’t have Cassava or Coconut flour?
You can replace cassava and coconut flour with rice flour or a plain gluten free flour blend or normal plain flour if you aren’t gluten free.
This is what the batter should look like when all the spices, coconut milk, roasted carob powder and baking soda and flours are mixed together.
What do I use if I don’t have Coconut milk:
If you don’t have coconut milk you can use water, soy milk, normal dairy milk, almond milk, oat milk, macadamia milk or any milk that you like.
The photo above show what the batter should look like.
The above photo is what the mug cake looks like when cooked.
This is what the mug cake looks like when ready to eat.
If you like this recipe you will love my other recipes:
If you try this recipe let me know in the comments below the post.
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Ingredients
- 1 medium banana
- 1 tbsp coconut oil
- 1 tbsp cassava flour
- 1 tbsp coconut flour
- ½ tsp cinnamon
- ½ tsp nutmeg omit for AIP
- ½ tsp cardamon omit for AIP
- ½ tsp ginger powder
- ½ tsp vanilla bean powder
- ½ tsp Roasted Carob Powder
- 1 pinch baking soda
- 3 tbsp Coconut Milk can
Instructions
- Put the banana and coconut oil in a mug that is microwave safe
- Heat for 30-60 seconds
- Mix the banana and coconut oil together until they combine
- Add the coconut flour and cassava flour to the mug, then mix well until combined
- Add in the the spices and baking soda
- Add in the coconut milk and mix really well.
- Microwave for 3 minutes.
- Be careful with the cup it will be hot when removing it from the microwave
Cassava Wrap (AIP,Paleo,Vegan,GF,DF)
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