28 Apr 2 min mug bread + 2min mug cake recipe (GF, Paleo, Low carb)

When I was on my gut healing journey I cut out bread and gluten containing products because gluten is not a gut healing item, its quite damaging on the gut. So naturally I had to forego a few staple items like bread and cake. Im sure you are here because you are on some sort of journey to heal your gut or welcome wellness into your life… unfortunately conventional breads and cakes are a massive no-no.

I hated the feeling of depriving myself of the things i enjoyed. Avo and eggs on toast was life!!

Instead of feeling deprived i spent ages trying to find healthier alternatives. There are some good ones available but you need to be made of money to afford the good stuff weekly. I was buying $12 gf loaves of bread… while they were actually contained healthy ingredients… not all gluten free breads are healthy. Alot of gluten free breads and cakes are full of potato flour, gmo corn starch and/or rice flour. These are very high glycemic foods and spike the blood sugar way to much, plus they are very calorific and very low nutrition. So in my books = not healthy. Not to mention very heavy and hard to digest… they can really clog you up if you know what I mean.

Seeing I was on my own to find recipes that were gluten free, actually tasted ok and gut healthy it was up to me to play around with some recipes. So don’t fear… these gluten free items taste good and they are actually healthy.

So lets take a look at whats good about these ingredients:

• Coconut flour: this flour is a favourite among the keto folks because it’s very low carb. Which is a good thing. It is very low glycemic, very high in fiber which helps to keep food moving through you and a small amount of that fiber is prebiotic, which feeds you beneficial gut bacteria.
• Almond flour: is again very low carb, low GI and usually very low allergen for most people. Plus is contains a bit of protein so its very filling.
• Arrowroot flour: this is a binding agent. Its like adding non allergenic gluten to baked goods. This is also low carb, low gi and generally well tolerated. It is also a resistant starch which feeds the beneficial bacteria in your gut.

Now in terms of sweeteners Monk Fruit Sweetener is a 0 calorie, 0 glycemic sweetener that is extracted from monk fruit and a safe sweetener to use. They other alternative would be stevia, but that has a unique flavour… so either use monk fruit sweeterner or stevia in your cacao cake.

Contrary to popular belief chocolate isn;t all that bad for you… broken down into its natural state Cacao its actually rich in polyphenols which are very important antioxidant like compounds… polyphenols are high in colourful foods like grapes, beetroot, cacao. So dont feel guilty having cacao bars or cakes… just make sure you use organic, RAW cacao powder and watch the sugar content 🙂

Enjoy these 2 recipes… one savory bread alternative and the other a healthy sweet treat so you don’t deprive yourself too much on your healing journey.

2 Min Mug Bread (GF, Paleo, Low Carb)

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Prep Time 2 mins

Cook Time 2 mins

Servings 1

Ingredients

  

• 1 tbs Almond Flour
• 1 tbs Coconut Flour
• 1 tsp Arrowroot Flour/Starch
• 1/4 tsp Baking Powder (GF)
• 1 tbs Olive Oil (Butter, coconut oil, macadamia oil)
• 1 tbs Milk (Preferably plant based)
• 1 Egg

Instructions

 

• Add dry ingredients into a mug, give a quick mix. Add wet ingredients to same mug, combine. Microwave on high for 2mins.

  I personally make in a pyrex jug and transfer to a ramikin, but you can mix this all in one mug to save on the washing up.

2 Min Cacao Mug Cake (Low Carb, Paleo, Gut Healthy)

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Prep Time 2 mins

Cook Time 2 mins

Servings 1

Ingredients

  

• 1 tbs Almond Flour
• 1 tbs Coconut Flour
• 2 tbs Organic Raw Cacao powder
• 1 tsp Arrowroot flour/starch
• 1/4 tsp baking powder
• 1 tbs Monk Fruit Sweetener (or 1 tsp stevia)
• 1 Egg
• 1 tbs Milk (preferably plant based)
• 1 tbs Oil (Olive oil, melted butter, coconut oil, macadamia oil etc)

Instructions

 

• Add all dry ingredients into a mug, stir together. Add wet ingredients to mug and whisk together. Microwave for 2 mins on high.

  I personally mix in a pyrex jug and add to a ramekin to microwave… but you do you… You can mix in a mug to save on the washing up.