– vegan – gluten free – grain free – refined sugar free – oil free –
With just 7 ingredients and less than 5 minutes, you can whip up the perfect single-serve dessert that tastes just like banana bread!
A microwave-safe mug, small bowl or cup
See below for substitutions and nutritional information.
For this mug cake, you will need:
- Bananas: I recommend buying baby bananas if they are available at your grocery store as they are in their natural state. Standard bananas are actually a hybrid that contain more starches. However, standard bananas are still a great option since one medium banana contains 16% of your daily potassium intake, 33% of your vitamin B6, 18% of your manganese, 14% of your daily vitamin C and 3 grams of fiber. It is a good rule of thumb to use 2 baby bananas in place of 1 standard banana. It is also important that the banana is ripe not only for taste, but for quality. The more a banana ripens, the more resistant starches change to simple sugars that are easily digested and more antioxidants are present.
- Almond flour: a healthy, gluten-free alternative to grain-based flours. It is void of refined carbs and lower calories. Therefore, it is also a great alternative for those trying to lose weight.
- Pure maple syrup: although high in sugar, is loaded with 24 antioxidants that help protect against free radical damage. It also contains anti-inflammatory properties that help to protect against chronic diseases, brain inflammation, intestinal inflammation, and nerve inflammation. Therefore, pure maple syrup is a great natural sweetener when used in moderation. Fake maple syrup is made with high fructose corn syrup and provides zero health benefits. Substitution: agave nectar.
- Natural Peanut butter: a great way to sweeten your recipe and get some added protein, healthy fats and fiber. However, peanut butter is also high in calories, so it is best to adhere to the recommended serving size if trying to lose weight. Be sure to choose a peanut butter brand that is least processed to prevent added ingredients liked sugar and trans fat. Look for peanut butter that contains only peanuts and maybe salt. Substitutions: any nut or seed butter will work.
- Apple pie spice (or cinnamon + nutmeg): like most spices, cinnamon and nutmeg have great anti-inflammatory properties and antioxidants. Adding spices to your meals is a simple way to prevent the risk of heart disease and lower blood sugar levels.
- Baking powder