Pumpkin Spice Mug Cake

This was SO darn perfect for a little bit of a sweet tooth craving, while still staying within the parameters of my nutrition plan. Yep, Oh Happy Freakin' Day!  Healthy is NOT boring my people!

First you are going to need a Hugh Jass mug, and give it a light mist of coconut oil. 

Then add all these ingredients to the mug:
1 Tablespoon oat flour
1 Tablespoon coconut flour
1 Tablespoon almond flour
Small sprinkle of each: cinamon, nutmeg, ginger & cloves
dash of salt
1/2 teaspoon baking powder
1 heaping Tablespoon pumpkin puree
1 large Egg white
1 Tablespoon of cashew milk (or milk of your choice)

1.  Mix all these together til smooth.
2.  Drop in the center 1 teaspoon of almond butter and push it down into batter.
3.  Top with one teaspoon of mini chocolate chips (I use Lily's)
4.  Microwave for about 45-50 seconds.
5.  Inhale.  Smile on the inside.  You are welcome! :-)

Coconilla Shakeology Balls

This was one of those creative moments that just kind of worked!  I was whipping up some recipes for the new gym grand opening and just started throwing ingredients in a bowl and then THIS happened.  Hello, MAGIC!  I introduce to you the Coconilla Shakeology Ball!

It is pretty easy to get these whipped up.

Here are the ingredients:
1/4 cup almond flour
1 scoop Vanilla Shakeology
3 Tablespoons coconut flour
2 cups unsweetened coconut

Mix dry ingredients together then add:
1/2 cup almond butter
1/2 cup coconut oil, melted
1/2 cup honey

Extra ingredients:
Lily's chocolate chips to top balls with

Mix well.  Adjust accordingly adding a smidge more coconut flour or honey as needed if less/more dry.
Roll into small balls, about 1 inch in size.  Press 3 mini chocolate chips into the top of each ball.  Store in fridge or freezer.  

These were a HUGE hit in my house and at the gym gran opening.  Enjoy!  :-)

Red Velvet Coconut Flour Pancakes

These were so darn amazing!  They take less than 2 minutes to whip up and they totally deliver every time.

PSSstttt:  You are welcome.  :-)

I could definitely eat these every day!  NOMSSS!!

Here is the recipe:

2 tablespoons oat flour
3 tablespoons of coconut flour
sprinkle of salt
1/2 teaspoon baking soda
2 packets of stevia
1 tablespoon cocoa powder

Mix all dry ingredients together, then add in :
1/4 cup 0% greek yogurt
1/4 cup egg whites
 little splash of red velvet bakery emulsion (I found this randomly at Winners)

Mix together for about 15 seconds..mixture will be SUPER thick.  Do not add extra liquid.

Spray a pan over med high heat with coconut oil.  Divide batter to make 3 pancakes.  Use the back of spoon to flatten them down a bit (they will rise and be fluffy!).  BE PATIENT! You also may want to adjust the temperature down if it is getting too hot. Do not try to rush flipping these.  AND the pancakes are super delicate, so using a thinner spatula is ideal to flip.

Top with your fave nut butter and syrup (I use Walden's).  Stick the forchette in and enjoy!!

What the heck is a Pancake Bowl?

Well, I will tell you.  I found a recipe for pancakes on IG that I thought sounded great, but I knew it would be a fail, and it was.  So to save the day, I threw it in a bowl, microwaved it and I present to you, the Pancake Bowl!  I have since tweaked it so this is my version.

Hello, Lover.

It might be weird to some (not me, but hey I am not professing to be normal here!) texture wise, but I am now officially addicted to these, especially on my low carb days.  (I am carb cycling, btw).  This just darn well makes me happy!

Topped with nut butter or coconut manna and maple syrup, if you choose, and it is dee-vine!

Recipe:

1/3 cup pumpkin puree
3 TBSP coconut flour
2 TBSP oat flour
1 tsp baking soda
1/3 cup unsweetened coconut milk
extra water (I add about 1/4 cup)
dash salt
sprinkle cinnamon
splash of vanilla

Mix all dry ingredients together, add liquids and stir til lumps disappear.  Microwave for 2.5 - 3 minutes.  Top with nut butter or coconut manna & real maple syrup or Walden's Farms syrup (I use this as I am in competition prep).

Get a spoon....DIVE IN!  

Calories: 185
Fat: 5 g
Protein: 6 g
Carbs: 21 g