I'm running the 5K Dairy Capitol Run again this year (May 29) as part of the Global 5K with Runkeeper, I will also be running the Ingersoll Sprint Into Summer 5K on June 12, and I am seriously considering doing the 10K Hamilton Road2Hope in November. I'm also lifting heavy 4-5 times a week.
I was wanting something sweet today after lunch, and remembered a delicious mug cake recipe I have done some fiddling with to make it more to my tastes. This is a link to the original.
Ingredients:
1 scoop Chocolate PVL Essentials Sport Whey
1 T coconut flour or gluten-free flour (I use GF)
1/2 t baking powder
1-2 T sweetener of your choice (I use Truvia baking blend, about 1 t)
2 T cocoa
1 egg
1/4 whole milk (can use any milk: almond, etc)
1 T oil or melted butter
Optional: 2 T peanut butter and/or a small handful of chocolate chips
In a small mixing bowl, blend dry ingredients together.
In another bowl, whisk together the egg and milk. Pour slowly into the dry ingredients and stir until smooth.
Coat a deep mug or bowl with oil or butter. Pour the batter into the mug and top with a dollop of pb and/or the chocolate chips. Microwave for 60 seconds and eat immediately. The batter is not supposed to be cooked all the way; if you don't like lava cakes, cook it for longer.
You can also bake this in the oven. Just keep an eye on it so you don't overcook.
Macros as I make it:
Calories: 524
Protein: 42
Fat: 29
Carbs: 27
Enjoy!
