Great day Low Carbers! 😇 It’s the Low Carb Health Doctor chef in the house! And as promised I'm going to give you low-carb/keto tips every now and then to help you live your low carb lifestyle effectively, practically and deliciously! This is the first. Watch out for many others to follow soon!
We commemorate March 4 every year as World Obesity Day! Let’s #FightObesity and #FightMetabolicSyndrome!
There’s this amazing device called a microwave oven – and I'm sure you've got one of your own there somewhere in your own place! The good news is: you can do great keto stuff with it!
Together with this wonderful device called the microwave oven safe mug, we can create something wonderful that’s very appealing to our keto taste buds. We shall call it the #EasyKETO Microwave Choco Mug Cake!
#EasyKETO Microwave CHOCO MUG CAKE 🍥
INGREDIENTS
(*Those underscored are with Amazon links. All curated ingredients are available in the Low Carb Health Doctor Shop – Global and Low Carb Health Doctor Shop - PHILIPPINES)
- Butter, melted – 1 tbsp (14 g)
- Coconut flour – 1 tbsp (8.5g)
- ALTERNATIVE 1: Almond flour 3 tbsp (25.5g) OR
- ALTERNATIVE 2: Mixed almond flour 2 tbsp (17g) + coconut flour 1 tsp (2.8g)
- Granular low carb sweetener (option: Lakanto Monk Fruit sweetener or Splenda Monk Fruit sweetener) – 2 tbsp
- Cocoa powder – 1 tbsp (5g)
- Baking powder – ½ tsp (2.3g)
- Egg, beaten – 1 pc (50g)
OPTIONAL INGREDIENTS
- Vanilla – ¼ tsp (1.1g)
- Hershey’s Sugar Free Chocolate Chips – 1 tbsp (15g)
PROCEDURE
- Melt the butter in a microwave safe coffee mug for 10-15 seconds.
- Add the flour, cocoa powder, sweetener, baking powder, beaten egg and vanilla and half of the sugar-free chocolate chips.
- Mix well until batter is homogeneous.
- Microwave on HIGH setting for 1-2 min until batter is cooked to the texture you want. Do not overcook (cake is dry if overcooked).
- Top with the remaining half of the sugar-free chocolate chips.
RECIPE INFO
FOOD TYPE: 👉Dessert
PREPARATION TIME: 👉5 Minutes
BAKING TIME: 👉1-2 Minutes
TOTAL TIME: 👉6-7 Minutes
NUTRITION/MACRONUTRIENTS INFORMATION
*Note: Specific nutrition information derived from Nutritionix
*Coconut flour variation:
kcal - 234.2
net carbs - 6.7
fat - 8.8
protein - 9
*Almond flour variation:
kcal - 343.8
net carbs - 5.1
fat - 20.2
protein - 12.8
*Mixed (almond + coconut flour) variation:
kcal - 307.3
net carbs - 5.6
fat - 16.4
protein - 11.5
CAVEATS/DISCLOSURES:
- Macronutrients and total net carbs calculations excluded the sugar-free chocolate chips.
- In this recipe, I used Hershey’s Sugar Free Chocolate Chips which contains maltitol (a type of sugar alcohol) as the specific table sugar/sucrose alternative sweetener.
- There are some caveats in using maltitol as a sugar replacement, especially when you are doing a strict ketogenic diet. It contains about 2.1 kcal/g, is about 90% in sweetness compared to table sugar (sucrose), and has a glycemic index (GI) of 35 (as compared to the 100 of pure glucose).
- Bottom line – while maltitol doesn’t elevate blood sugar/glucose as high as plain table sugar (sucrose) since it has a lower glycemic index (GI), it still provides some carbs. If you choose to have items containing maltitol while you are doing a strict keto diet, do use it sparingly.
- If you would like to know more about maltitol, I refer you to this nice article curated by Healthline, as well as this scholarly article about the role of sugar alcohols in the modern world of sweeteners in the journal European Food Research and Technology.
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