HEALTH – Page 14 – KATIE MORGAN

NN DAY 8 – GROOVY SMOOTHIE

Published on November 8, 2014November 8, 2014 by Katie morgan4 Comments

Soggy spinach? Bruised mangoes? Spongey apples? Brown bananas? PERFECT!! Don’t throw them out. Throw them into a blender instead for the perfect groovy smoothie! They taste delicious and are jam packed with nutritious vitamins, minerals and fiber. Smoothies are a great on the go snack and are super quick and easy to make. And considering most things go into the one blender – there isn’t much mess to clean up after. (Unlike a juicer with its million parts)

If you chose to have a smoothie as a ‘meal’ ie for breakfast, then make sure you add substantial protein and healthy fats to keep you going. A simple scoop of protein powder, a raw egg, 1Tbs LSA, chia seeds or a handful of cashews are bound to do the trick! Cashews, macadamias and other nuts give smoothies a real creamy texture – so why not chuck a few in next time you blend!

To blend or juice? Unlike juicing – where you extract only the water and nutrients from the vegetable/fruit, smoothies include the whole content, fiber and all. When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems and more! Fiber is also filling and without fiber in the juice, some people tend to get hungry again quickly. If you do however prefer a pulp free ‘juice’ over a thick smoothie, make sure you don’t throw out the pulp. Use it to make vegetarian patties, burgers or add it to your next spaghetti bolognaise.

MY TWO FAVOURITE SMOOTHIE RECIPES BELOW – THE GREEN GODDESS AND THE BANANA-CHOC COCONUT

GREEN GODDESS SMOOTHIE – serves 1

1 frozen ripe banana (doesn’t have to be frozen but it makes it more creamy if it is)

1 cup frozen mango or pineapple diced

1 handful of spinach or kale

1TBS chia seeds (extra for topping)

1TBS LSA or protein powder

2-4 Medjool dates

2tsp vital greens or spirulina powder

1/2 cup milk (almond, dairy, coconut or soy)

1/2 cup coconut water (add extra if desired based on texture)

BANANA-CHOC COCONUT SMOOTHIE – serves 1

1 frozen ripe banana

2TBS shredded coconut (extra for topping)

2TBS cacao powder

1TBS chia seeds

8-10 cashews or macadamia nuts

2-4 Medjool dates

1/2 cup coconut milk (can use almond, dairy or soy)

1/2 cup coconut water (add extra if desired based on texture)

HAPPY BLENDING UP THESE GROOVY SMOOTHIES !!!

NN DAY 7 – THE PLANK; IT’S HARD CORE

Published on November 7, 2014November 7, 2014 by Katie morgan1 Comment

With summer only JUST around the corner we can’t help but dream of Tash Oakley’s amazing bod and abs! Seriously if you are not familiar with this amazing creature follow her on instagram NOW @tashoakley or just google her. You are bound to feel a huge boost of motivation that’s for sure.
BUT there is no quick fix for a tight and toned stomach. As amazing as it would be, one sit up will not give you a rock hard stomach. Nutrition has a huge impact on the way our stomach looks. If you have tried to get a six pack by doing a silly number of sit ups a day – you are not alone. Although trying to rid yourself of the muffin top by repeatedly doing sit-ups will not get you far, it will give you stronger abs under your muffin top. The truth is that fat loss comes from a whole body workout and a healthy diet, and sit ups are one of the least effective core exercises to choose from.
This is why we prefer the good old much hated plank!! It’s a hate/love relationship but this ab scorching exercise not only targets your lower and upper abs, but your thighs, glutes, shoulders, chest, biceps and back. Overall body work out in the one move? YES PLEASE!!! And the best part about it… you don’t need any equipment and it can be done anywhere. Indoors, outdoors, bedroom floor – you name it, just get planking.

HOW TO PLANK CORRECTLY
Form is the utter most important thing when it comes to exercise and resistance training. Incorrect form can lead to not only injury or strain on the body but also lack of results.
The basic plank is simple; lying on your stomach, position with your elbows bent 90 degrees with both forearms resting on the floor directly under your shoulders, shoulder width apart. Turn on your core by squeezing your stomach muscles and raise your body up onto your toes. Your feet are together with only the toes touching the floor. Your body should form a perfectly straight line from the crown of your head to your heels. Hold this position as long as you can, concentrating on keeping your abdominal and low back muscles tightened to prevent bending at the hips. Draw your belly button in towards your spine and engage your abs. Keep your back straight. Save downward dog for yoga class!! Keep your eyes on the floor roughly 50cms in front of your arms. This will help keep your neck neutral and prevent injuries. YES ugly face pulling is necessary and only means you are working HARD!!

Challenge yourself. If you are new to planking or fitness in general and don’t have a strong core start off with a 30 second time frame. Complete 30 seconds and rest (aka fall to the floor in a heap) and then repeat 2 more times. Do this little set 3 days a week or at the end of your workout and watch those abs slowly appear (obviously not all at once – good things take time)
Record your longest plank hold and store it somewhere you will remember. At the end of “Nutritional November” you can challenge yourself again and see if you are stronger and can hold that little bit longer! Remember form is the most important part about planking so as soon as you feel your hips drop and strain in your lower back – drop to your knees… or fall to the floor and rest!

FUN FACT: The world record for the longest plank is held by Chinese policeman Mao Weidong for a total of 4 hours and 26 minutes!!!! Yep and you thought 60 seconds was tough!!

NN DAY 6 – SPEAR A HANGOVER

Published on November 6, 2014November 6, 2014 by Katie morgan1 Comment

If there is one thing that I truly hate… it is being hungover. I used to be the type of girl who could chug vodka from a bottle (yes i have a dark side buried deep below the surface from my younger years – don’t we all?) and I would NEVER get hungover or be sick the next day. Probably because I regrettably vomited it all out that night, but anyway… and then things changed as I got older and BOOM. Now any more than just two wines with dinner and I cant help but wake up feeling seedy.

So – how would you feel knowing there was a healthy hangover cure that doesn’t involve sugary drinks like Powerade, Sprite and Mizone to get you moving? The answer is simple. Get some asparagus spears on your plate. Yep asparagus… which conveniently makes a delicious breakfast side so you are in luck. Ask for a side of grilled asparagus with that greasy bacon and egg dish and it will make you feel oh so much better.

According to Korean scientists, asparagus contains compounds that can alleviate hangover pain. The amino acids and minerals in the green spears can relieve the toxic effect that excess drinking has on the liver by speeding up the metabolism of alcohol. Asparagus also has anti-fungal, anti-inflammatory, and diuretic properties.

If all else fails remember the feeling you are experiencing and maybe just don’t drink as much next time!!

What to eat before a night out on the town?? Baked beans and avocado on grainy toast and a glass of apple juice. Oh and a large spoonful or two of probiotic Greek/natural yoghurt. Why? Well the beans, avocado and grains release energy slowly to prevent hunger and a fall in blood sugar levels caused by alcohol. The apple juice helps you stay hydrated and contains vitamin C which is often depleted by heavy drinking. They are also both good sources of zinc and vitamin A which are vital for a healthy immune system and are depleted by too much alcohol. Probiotic yoghurt counteracts morning-after bowel problems caused by binge drinking. GOODLUCK!!!!

NN DAY 5 – GRAB ‘N’ GO SNACKS

Published on November 5, 2014November 12, 2014 by Katie morgan2 Comments

(above) Lunch box packed for the flight back to Perth last week – all the goods!!

If there is something that I excel at in life… it is snacking! Road trips, aero plane flights, weekend escapes, movie dates… you name it, I’ve got the snacks covered. I am honestly like a child. The only way to keep me happy is occupying me with food. When it comes to planes, boats and cars I blame this on my motion sickness. For some reason the only way to keep the nausea away is by eating. Literally as soon as I finish chomping my last mouthful, the motion sickness sets in. So that’s why I always have food handy!

And my draw at work. Well that is another whole kettle of fish. Unlike the limited space of a woman’s handbag my draw is STOCKED full of the essential snacks to keep that HANGRY feeling away. Nothing gets me in quite a rage like being so insanely hungry that it turns to anger. Admit it – we have all been there.

Here are my 5 favourite grab-and-go snacks kept on hand to avoid the “hangry” stage;

1. Rice cakes with nut butters, fruit, cottage cheese or avocado. (photo sourced from @mb_motivation)

2. Banana and handful of nuts/trail mix

3. Protein bars or homemade muffins (banana date muffin recipe HERE)

4. Carrot sticks with hummus

5. Medjool dates with peanut butter or almonds

Try and combine healthy fats, protein and carbohydrates into the one snack for optimum nutrition. That’s why you cant go wrong with the above snacks!!

NN DAY 4 – DRINK YOUR WATER

Published on November 4, 2014November 4, 2014 by Katie morgan4 Comments

Why is it that something as simple as drinking water can be so difficult to remember? If I don’t have my water bottle on me and am consciously making an effort to drink water, then I will get to the end of the day without even a drip. Of course there is water in my daily coffee and 6 cups of tea BUT this does NOT count! Nope not even in the slightest. And before your clever little Melbourne Cup brain thinks that having a few vodka lime and soda WATERS today will also count – you are wrong!! Drinking alcohol is an even bigger reason to be guzzling back the water.

Yes there is water in the foods that we eat, such as meat, fish, eggs and especially ‘water-rich’ fruits and vegetables like cucumber, tomatoes, lettuce, watermelon, apples etc and they DO ‘count’ towards your daily intake BUT we need to drink a LOT more of the pure refreshing liquid on its own to make it really count.

The body is made up of about 60% water. We are constantly losing water from our bodies, primarily via urine and sweat. So how much water should you be drinking everyday? Probably a lot more than you already are (guilty as charged). Everyone is different and it depends on the individual as to how much water we effectively NEED but you should be aiming to drink about 1.5 – 2 L of water a DAY.

Staying well hydrated is important for;
– increasing our energy levels
– improving brain function
– preventing health problems
– increasing metabolism and promoting weight loss
– hydrating our skin and improving complexion
– flushing out toxins
– maintaining regularity
– boosting the immune system

Put it this way – there are NO negative side effects of drinking water. Just don’t wait until 9pm to skull the whole 1.5 L because you will be up every 2 hours going to the bathroom!!

Tips for drinking more water;
– add a squeeze of lemon, fresh mint or berries for flavor (not raspberry cordial thanks)
– pop ice cubes made from fruit into your water
– keep a glass of water handy on your desk or a bottle of water in your handbag/backpack

Water has no calories, is flavourless and most of all it’s FREE!!! Go on – do yourself a favour and fill up a glass right now – especially if you are planning on having a boozy Melbourne cup luncheon.

NN DAY 3 – ENJOY THE HECK OUT OF IT

Published on November 3, 2014 by Katie morganLeave a comment

We live in a world where we’re made to feel guilty about food; don’t eat this, don’t eat that, this will kill you, that will kill you. Of course a lot of this is true, but you can take any food, create negative thoughts around it and actually make it unhealthier to consume with those stressful thoughts. After all, stress depletes nutrients from the body too. Nutritional November rule NUMBER ONE … don’t feel guilty. Just enjoy it!

The worst thing you can do when embarking on your healthy clean lifestyle is deprive yourself of certain food groups and ban any form of sweet treat or food that isn’t a dark leafy green. It goes without saying that when something is banned or off limits it only makes you want it more. Yes I have been there before… “This week I will NOT eat any chocolate”. This sounds great in theory and the week started with flying colours until Friday night. Home on the couch watching a movie and BANG the deprivation of chocolate or anything sweet during the week hits hard and before I knew it my stomach had just welcomed 4 squares of Lindt dark coconut intense (THE best flavor hands down), a white choc Lindt ball (also a personal fave), some healthy choc peanut butter slice (recipe HERE) from the freezer AND a hot soy chocolate… and I fortunately stopped myself before completely loosing it and reaching for the choc mint drumstick ice cream in the freezer. Once you start a binge… it is truly hard to stop. Yes this is NO WAY to live. And the worst part about it all was that I ate it all so damn fast that I didn’t actually ‘taste’ or ‘enjoy’ anything. The best way to avoid the binge and excessive chocolate intake at once is to NOT limit yourself of these food groups. One square of dark chocolate with your evening cuppa a couple of nights a week is the perfect solution to avoid the binge. After all dark chocolate is full of antioxidants that our body needs every now and again.

But the most important part of all… when you do eat something that is a little less nutritious than a bunch of kale… ENJOY THE HECK OUT OF IT!! Eat is slow. Taste each mouthful. Chew it and actually enjoy it! If you want a burger… have one! If you are craving pizza… make a home made healthier version or if that isn’t an option then go buy one!!
Food is supposed to be enjoyed. There is no point going on a disgusting celery juice or cabbage soup diet because you bet your bottom dollar that the first thing you will do when its over is cram as much ‘normal’ food into your body and only cause a negative backwards effect.

“It matters more what you do every day that what you do once in a while.”

Happy Monday – now go eat some chocolate and feel damn good about it.
Be sure to enjoy today!!

NN DAY 2 – SUNDAY BRUNCH

Published on November 2, 2014November 3, 2014 by Katie morganLeave a comment

Sunday is my favourite day of the week closely followed by my Friday nights in. Sunday for us means walks, coffee, sleep ins, food shops, yoga, brunch and catching up on things to prepare for the week ahead. And nothing like a large indulgent dessert (like my instant chocolate mug cake, recipe HERE) or a glass of wine on a Sunday night to celebrate a week of good health and nutrition, knowing that you can start a clean slate on a Monday morning. But before we get too carried away in indulgent desserts lets skip back to the MOST important meal of the day… BREAKFAST!!! If your daily breakfast routine consists of an alternating cycle of PB banana toast one day and soaked oats the next – then you will appreciate the enjoyment of making a nice exciting breakfast without a time limit. Yep I am talking smoked salmon, poached eggs and avocado on toast or a quadruple layer stack of peanut butter coconut pancakes, recipe HERE. It’s the simple things like actually sitting down and setting the table instead of scoffing my oats whilst making my other half’s smoothie or shoveling my toast down whilst walking out the door.

A few of my favourite Sunday brunches are;

1. Peanut butter coconut pancakes. Recipe on the blog HERE

2. Smoked salmon, soft boiled eggs and avocado on toast

3. Jumbo mushroom omelette

4. Smoothie bowl with granola

5. Fresh Bircher muesli. Recipe below

FRESH BIRCHER MUESLI RECIPE – serves 2

1 cup oats

3Tbs chia seeds

1tsp cinnamon

½ tsp nutmeg

1-2 oranges freshly squeezed

Milk (enough to cover the oats)

1 large apple grated

½ cup coconut shredded

1/3 cup honey or maple syrup

½ cup goji berries

1 cup greek yoghurt

½ cup mixed nuts

2Tbs pepitas

Blueberries and 1/2 banana sliced for topping

Extra cinnamon, coconut and honey

The night before in a large bowl combine oats, chia seeds, cinnamon, nutmeg, orange juice, apple, coconut, honey and goji berries. Stir until combined and pour enough milk so the ingredients are comfortably covered. Cover with cling wrap and leave in fridge overnight.

In the morning remove cling wrap and add the yoghurt. Pour in the nuts and seeds and stir until combined. Serve up 2 bowls and top with the cinnamon, honey, coconut, berries and banana. Get creative and enjoy!!

The most important part about healthy eating is enjoying what you eat. I personally get excited lying in bed at night thinking about what marvelous creation I am going to whip up for breakky in the morning!!

So get planning and make this Sunday a special ‘healthy’ brunch to kick off a fit, healthy and nutritious November.

NN DAY 1 – BUT FIRST… COFFEE

Published on October 31, 2014November 1, 2014 by Katie morganLeave a comment

Welcome to Nutritional November. Firstly CAN YOU BELIEVE it is November already and will be the year 2015 in only 8 weeks?? I know I can’t. After much motivation this last month from the gorgeous ladies Jayne and Katie from Sweat and Oranges, I have decided to do “Nutritional November”. Each day of the month I will be posting tips, facts, recipes, workouts and other helpful healthyness to get you feeling confident and be the best version of yourself… just in time for December. Think of it as a little revamp of your health life to keep you motivated, on track and making progress!! So here goes. Day 1 – but first… coffee!

I don’t know about you but I am a creature of habit, not one who likes too much change, and someone who falls into a routine very comfortably and fast. Ok ok yes these are sounding like excuses you are right. These are the things that I tell myself every day when I think … “do I have a coffee addiction?” and the answer is yes. I do. You probably do too. Coffee is the most consumed beverage in the world. Although negative effects of caffeine have received most attention from health writers, coffee is a complex mixture of antioxidants which are beneficial to our health. Caffeine is one of the most commonly consumed stimulant ‘drugs’ occurring naturally in tea and coffee and other plants and when withdrawn entirely from a diet can lead to withdrawal symptoms such as headaches, stiffness, muscle aches, nausea, vomiting, depressed mood and irritability. Well – want to avoid such symptoms??? DON’T STOP DRINKING COFFEE.

I am sorry for those nutritional therapists or natural foodies that I offend in saying that but if there is one thing I believe and stand by more than anything whilst living a clean and healthy lifestyle, is not depriving yourself or completely removing anything from your diet. God knows I have tried to quit. I gave it up for 30 days once and it made no difference. I didn’t feel the slightest bit healthier or better and I craved it just as much on day 30 as I did on day 1. For me coffee is social, fun, exciting, brings happiness, makes me alert, picks me up, burns my tongue (have got to stop demanding extra hot), gives me energy, lifts my mood and not to mention tastes AMAZING!!! And why would I deprive myself of those feelings on a daily basis. Not to mention the amazing antioxidant benefits of a daily coffee. I know that I can stop although I am not in the least concerned. I drink coffee because I LOVE IT!! Hell if my body would fit inside the takeaway cup (yes it HAS to be in a takeaway cup) then I would jump head first straight into it and bath in its creamy hot goodness. I am a sucker for anything coffee – desserts, slices, cookies, ice cream and smoothies.

So stop listening to all of those one liners about coffee being bad for your health. Yes if you consume 10 cups a day, but anything in excess is bad for you. Even Kale!!! Yep I said it… kale can be bad for you. Kale is a cruciferous vegetable similar to broccoli, cabbage and brussels all of which when consumed in excess can lead to problems with your thyroid glands. Proof!!

Here are the top 13 evidence based health benefits of coffee that have been confirmed by human studies.

Coffee can improve energy levels and brain function
Coffee can increase fat burning and boost your metabolic rate
Coffee can improve physical performance
Coffee is full of essential nutrients such as riboflavin, manganese, potassium, magnesium and niacin.
Coffee may lower your risk of type II diabetes
Coffee may protect you from Alzheimer’s disease and dementia
Coffee appears to have protective effects on the liver
Coffee can fight depressive moods and make you happy
Coffee is the biggest source of antioxidants in the western diet

Of course too much coffee can make you jittery and potentially cause high blood pressure and increase heart rates. Drinking more than 4 coffees a day is not recommended.

However I would be more worried for my bank account if I was consuming 4 coffees a day more than the effect it would have on my overall health.

So be reasonable. If you feel like a coffee HAVE ONE. If you have already had 3 and crave another… ask yourself do you really need it or are you bored/hungry/tired. Sometimes when you crave a coffee or something sweet your body just needs a little fresh air or a break. Take 5 minutes away from your desk, get some sunshine, go for a walk or drink a large glass of water. If you still crave the coffee… have it!!

On that note… I’m off to my fave ‘Edgar’s Inn’ for a darn big creamy coffee!

PANTRY ESSENTIALS

Published on October 30, 2014November 3, 2014 by Katie morganLeave a comment

“Don’t eat anything you can’t pronounce” … ever heard of this little saying/quote? Well yes 99% of this quote is true BUT (and there is always a but) there are a few exceptions; quinoa, chia, acai and freekeh to name a few. There are a number of nasty additives, artificial sweeteners, colours and preservatives added to foods these days so you have to be careful with what you chose. Of course this doesn’t mean spending an hour staring at the nutritional label of EVERY item you pick up but simple little things like looking for items with minimal ingredients lists that you can pronounce will make a big difference. Most of us, except for those lucky little buggars still living at home with an awesome Mum who cooks and cleans for them, have to do the weekly haul at Woolies or Coles that not only breaks our arms carrying it to and fro the car, but also breaks our banks. Yes I agree that eating a clean and healthy lifestyle is more expensive, especially if you chose to buy organic fruits, vegetables and grass fed meat. However I believe that your money is better spent on a healthy lifestyle than the medical bills and medicine that an unhealthy lifestyle and diet leads to. Little food shopping tip: To make sure that you are setting yourself up for a healthy clean lifestyle it is important to buy the right things at the grocery store and have a prepared pantry. Notice that all the FRESH produce ie the fruit, vegetables, eggs, milk, bread, meat and cheese are located around the ‘edges’ of the supermarket and the processed items in the centre aisles. You should be aiming to spend 80% of your time/money in the edges of the supermarket and 20% in the centre aisles on those handy tinned items, sauces, peanut butter, grains and of course chocolate = 100% perfect shop! Of course if you stock your pantry full of chips and lollies – you will eat chips and lollies. But if your pantry is stocked with quick easy healthy snacks like nuts, dried fruits, tuna, crackers and homemade cookies/slice – you will eat exactly that! And let’s be honest EVERYONE LOVES A PANTRY NIBBLE SESSION! Stock your pantry full of handy healthy staples and you won’t be able to make a bad choice. Be prepared – it’s the most important part of making a healthy lifestyle possible each day. I don’t know about you but I get seriously excited over a clean and organised pantry. Yes I am talking containers neatly stacked, correctly labelled, categorised and fully stocked! The best part about working as a nanny during my early 20’s was checking out everyone’s pantry and politely offering my ‘spring clean pantry organisational’ services. And let me tell you with 4 kids and a full time job the wonder women were more than ecstatic with my willing attitude and efforts. Mum… well not so much. As a very clean and tidy organised person herself she would come home and find me either making a huge mess and ‘experimenting’ with pantry items or pulling everything out, spending copious amounts of money on containers and then passing on the receipt. Fair to say that she probably spent more time looking for the flour or coconut over the next couple of months and restocking the things that I tossed. But seriously a tomato sauce expiring in 2011 has no place in today’s pantry! So back to today’s pantry. Firstly now is as good time as ever to pull everything out and wipe the shelves down and even rearrange the shelf heights (if possible) for a new clean start. And then comes the restocking phase. Yes if you don’t have these items your grocery shop will be quite pricey at first and probably blow the weekly budget but you only need to do this once. Then the pantry will be nice and stocked and ready to go. The following items are healthy lifestyle pantry essentials to add to your next shopping list. Oh and do yourself a lovely favour and buy LOADS of containers and get stacking. Recycled jars also make a cute touch. GRAINS Quinoa Brown rice Buckwheat Barley Oats Popcorn kernels Rice crackers Rice cakes/thins Raw muesli or granola (recipes to come) SEEDS AND NUTS Chia Pepitas Sunflower seeds Flaxseeds Almonds Cashews Walnuts Hazelnuts Pecans Pine nuts Trail Mix LSA (ground linseed, sunflower seed and almond) BAKING ESSENTIALS Buckwheat/Wholemeal/Spelt flour Coconut flour Almond meal Acai Berry Powder Cacao Powder Goji Berries Shredded Coconut Dates Dried Apricots SPICES AND SEASONING Turmeric Cinnamon Chilli flakes Paprika Himalayan pink sea salt Cayenne Pepper Dried herbs SPREADS/SAUCES Peanut butter Tahini Apple Cider Vinegar Tamari Coconut oil Raw honey Rice malt syrup / pure maple syrup Apple sauce CANNED GOODS Coconut milk / cream Crushed tomatoes Tomato paste Tinned fish; Tuna, Salmon, Sardines Chickpeas Lentils/5 bean mix Now you have the right tips and advice to get your pantry organised and stocked up with the essentials for a healthy and clean lifestyle. There really is nothing better than a big pantry spring clean and what a perfect time to do it with summer just around the corner. Up next: You have your pantry stocked and ready… now what? What on earth do I do with the quinoa? Blog post about how to use and what to do with all the new exciting healthy items in your pantry and some super quick snacks you can whip up in minutes. Stay tuned!!!! K

MUGCAKE MONDAY

Published on October 15, 2014November 3, 2014 by Katie morgan8 Comments

Ok, yes it’s not Monday but “humpday mugcake” just didn’t have the same ring to it aaaaaaannnndddddd whilst you were all getting on with your Monday evening routines, I was sitting up in bed inhaling the most amazing healthy quick chocolate peanut butter cake post dinner. Not only does this perfect little creation only take about 2 minutes to make but it is high in protein, low in carbohydrates and so damn fine on the lips!

Chocolate cake in bed – Yep you read correctly. Eating healthy has never been so fun! These mug cakes are very simple and easy and you will probably have most of these ingredients in the pantry/fridge already. They don’t require knives or electric blenders or mixers so they can be a fun little after school experiment for the kids too. Much better than any Coles chocolate cake that’s for sure.

Now beware – I have had a lot of Monday’s in my life which also means I have attempted many mugcake Mondays. Just a simple google search will give you millions of variations of the microwave mugcake however i have managed to fine tune a recipe that works and will avoid any explosions (as fun as the explosions are – it is definitely better to eat the cake out of the mug or bowl and not scraping it off the microwave plate… yes grosse I know)

So here is 2 slightly different variations – a chocolate protein mugcake and a fresh blueberry banana variety to serve both taste palettes.

CHOCOLATE PROTEIN MUGCAKE – Nut Free

Serving size: 1

1 egg

1/2 ripe banana

1 scoop protein powder (chocolate preferred)

1tsp stevia or honey

1tsp baking powder

1Tbs cacao powder

1Tbs psyllium husks

3-4Tbs milk of choice (dairy, soy, rice or almond)

1-2 Tbs peanut butter

1/2 Tbs greek yoghurt

METHOD:

In a bowl mix together protein, cacao, psyllium husks, stevia and baking powder. Mash banana, add egg and milk and stir into dry ingredients until thick cake batter consistency. May need to add extra Tbs milk.

Spray a large mug with oil and pour in the cake mixture. Place in microwave for 2 minutes – stopping after 1 minute to check it.

Tip the mug upside down onto a plate or shallow bowl and give it a small shake or tap to make the mugcake fall out.

Peanut butter sauce: Whip the peanut butter and yoghurt in a glass adding milk to thin it out as desired. Simply pour over the chocolate mugcake and top with shredded coconut, chia seeds and a dusting of cacao or cinnamon. Or slice up the other half of the banana! Get creative!!

HOT TIP: Once poured into the mug, place a large spoonful of peanut butter/nut butter/nutella in the middle of the mugcake prior to cooking for a melted runny peanut butter lava centre. Seriously HEAVEN!!

BLUEBERRY MUGCAKE – Protein powder free

Serving size: 1

1 egg

1 ripe banana (use 1/2 for topping)

1/2 cup frozen blueberries (use 1/2 for berry sauce)

3Tbs LSA/coconut flour/oat meal

1Tbs psyllium husks

3-4Tbs milk of choice (dairy, soy, rice, almond)

1tsp stevia or honey

1tsp baking powder

1-2 Tbs Greek Yoghurt

METHOD:

In a bowl combine LSA, stevia and baking powder. Mash 1/2 banana in a bowl. Set aside other half for topping. Add egg and milk and stir until combined. Add to dry ingredients and stir until thick cake batter consistency. Add 1/4 cup blueberries and stir gently.

Spray a large mug with oil and pour in the cake mixture. Place in microwave for 2 minutes – stopping after 1 minute to check it.

Tip the mug upside down onto a plate or shallow bowl and give it a small shake or tap to make the mugcake fall out.

Berry whip sauce: Mash the other 1/4 cup of thawed berries in a bowl and add greek yoghurt. Whip until combined. Add milk to thin sauce if desired and pour over mug cake. Top with 1/2 banana freshly sliced and shredded coconut.

And the best part is… you don’t need to wait until next Monday to try. Make one tonight !!