web
analytics

Wheat-free banana coconut mug cake, ready in 5 minutes and it’s perfectly portioned controlled for one person. It is vegan, made with no refined sugars and it is gluten-free. What more can you ask for?

Welcome! If you’re new here you may want to sign up for my email list or follow me on facebook to keep up with the latest posts.

Wheat-Free Banana Coconut Mug Cake | Ready in 5 minutes and Perfectly portion controlled | vegan and gluten-free

I’m turning 40 in 2015. I am going to cry now.

Actually I am not going to cry much, because so many of my awesome badass friends are also turning 40 (or just did) and I’m like oh cooool, I am with you strong, beautiful inside and out, accomplished, smart, overachieving chicks. We’re like in a cool club of people who just happen to suddenly need reading glasses. (True story, I really do all of a sudden, how is this possible? I am sort of in denial, though a little excited about the fashion potential. I’m thinking turquoise. Oh my goodness, you guys would tell me if my photographs are all ridiculously out of focus right?

I think i might need glassesI digress.)

 

Speaking of turning forty, one of my super awesomesauce friends is celebrating the big 4-Oh this very day and a big gaggle of food blogging friends are throwing her a surprise party to celebrate.

 

Surprise Regan! Happy Birthday!

 

You all surely know Regan Miller Jones, she is the mad scientist behind Healthy Aperture, the Recipe Redux, Blog Brulee and RDs for Disclosure. She is a former test kitchen dork just like me, and she is a Register Dietitian and knows everything about social media and puts her talents together for clients such as Cabot Creamery Cooperative. Oh, wait, did I mention that she happens to be a super talented and skilled photographer. When I say accomplished, she is pretty much the one I am talking about. Check out her bio here.  Ahh-Maze-ing!! We’ve been buddies online for a while due to our Cabot connections, and finally got to meet in real life last year. She is even better in real life.Wheat-Free Banana Coconut Mug Cake | Ready in 5 minutes and Perfectly portion controlled | vegan and gluten-free

I am celebrating Regan’s birthday today with this Wheat-Free Banana Coconut Mug Cake. You all will love it. Regan is gluten-free herself, so all of the bloggers celebrating today are sharing gf recipes. This cake is so easy. I made three of them before I even took my coat off when I got home from the store. Seriously, it only takes 5-minutes and you have a warm, portion controlled cake all to your self.

 

 

The Sugar. I made it with coconut sugar, which I have been wanting to try. My friend Lindsey (the one who gave me this giant Meyer lemon) brought over a batch of cookies she had sweetened with it, and they were sooo delicious. A lot of people have been using it as a sweetener and I wanted to see what all the fuss was about.

Apparently, according to the package, it doesn’t actually taste like coconut, but you can’t tell in this recipe because the coconut oil and coconut on top give this recipe lots of coconut flavor. I’ll have to do some further testing with it and see for myself. The cool thing about it, is that it is made from the coconut palm blossom, so it does not use the entirety of the resource (like cane sugar.) If you are not wanting to go source coconut sugar, I am guessing that this would work a-okay with brown sugar, sucanat or maple sugar. Heck it only takes 5 minutes, so if it doesn’t I guess its not the end of the world.

The flour. I used King Arthur Flour Gluten-Free Baking mix. That’s my new go-to for GF baking because it works really well. I honestly couldn’t tell that this was a gluten free cake at all. It sprang up really well.

Wheat Free Banana Coconut Mug Cake only 5 minutes to make it, and it is perfectly ortioned controlled

The microwave. We have an awesome microwave that has been kickin’ it for like 11 years. It is on the powerful side so it blasted these little cakes in one minute. I have short little mugs, so I could see it puff up as it cooked which was helpful. If you have a slower microwave or can’t see down into your mug as it cooks, just keep in mind that it is totally fine if the batter is slightly undercooked. There is not any raw egg in these (they are vegan in fact.) I totally overcooked my first one, and it was a little dry. So you may need to play around to find what works best for your microwave.

Wheat Free Banana Coconut Mug Cake only 5 minutes to make it, and it is perfectly ortioned controlled

Back to Basics

I almost forgot the Back to Basics tip I wanted to share with you today. {In case you missed it, I mentioned on Jan 1 that I would be sharing Back to Basic tips  all month.} Today my tip is about portion control. Specifically, use it to your advantage. I have found it really helpful to seek out single portions, like this cake. I love naturally portion controlled meals too, like loaded baked potatoes. And I don’t mind paying a little extra for individual packages of snacks. My goal in getting back to this basic is to put a single serving into a bowl or bag for myself so I don’t have more than I intended. The key is to skip eating out of the box!

 

I want you to know that I am currently working on taking this advice myself here folks. My downfall particularly is late afternoon, I eat nut crackers right out of the box. Like these smokehouse almond ones. I am a loony toon for them.  I probably shouldn’t even buy them really. But my new strategy is that I am going to start counting out a serving, put it on a plate and enjoy them mindfully instead of munching away on three servings while returning emails.

Hope this tip helps to inspire you. I would love to have your ideas for more tips and basics for this month.

And lastly, please make sure you wish Regan Happy Birthday. I would love it if you shared the love by tweeting, pinning or sharing your favorite recipes in some way. Make sure you use the hashtag #RMJis40 .

 

QUESTIONS:
Have you hit the 40 year mark?

What do I need to know about reading glasses?

Do you have any strategies for portion control that help you?

Have you cooked with coconut sugar before?

 

Print
Wheat Free Banana Coconut Mug Cake only 5 minutes to make it, and it is perfectly ortioned controlled

wheat-free banana coconut mug cake

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 cake

Ingredients

  • 2 teaspoons coconut oil
  • 1 banana
  • 1 tablespoon coconut sugar
  • 1 tablespoon all-purpose gluten-free baking mix, such as King Arthur Flour brand
  • 1/8 teaspoon baking powder
  • pinch ground clove
  • pinch coarse kosher salt
  • coconut flakes for garnish if desired

Instructions

  1. Melt coconut oil in a heat proof mug in microwave, about 30 seconds for a 1200 watt microwave. Brush oil around the inside of the mug.
  2. Break banana in half, and add half to the mug. Mash with a fork and combine with the melted oil. Add sugar and stir to combine. Add baking mix, baking powder and pinch clove and stir to combine. Slice the remaining ½ banana and lay on top of the batter.
  3. Microwave until puffed and just barely cooked through, 1 minute to 1 minute 15 seconds for a 1200 watt microwave. Sprinkle with salt. Allow the cake to sit 5 minutes to set up. (Cake will continue cooking as it rests from carry-over heat, so it is better to slightly undercook.) Garnish with coconut flakes if desired.

Notes

0 mg Cholesterol, 4 g Added Sugar


Nutrition

  • Serving Size: 1 cake
  • Calories: 180
  • Sugar: 18 g
  • Sodium: 123 mg
  • Fat: 6 g
  • Saturated Fat: 1 g
  • Carbohydrates: 27 g
  • Fiber: 3 g
  • Protein: 3 g

get my FREE ebook, The Best Weeknight dinners!

it includes 15 of my family's favorites -- recipes and meals we go back to over and over again -- including simple to follow instructions and easy to find ingredients.

You have Successfully Subscribed!