I’m back…………had to take some time to hide in the cupboard and change my name…

OMG! The kids have had me climbing the walls. No transaction at work was ever as demanding as this. I can’t even go to the bathroom without someone following me or shouting “mum”…..I’ve renamed myself “dad”.

Anyway, enough of that!

I do get annoyed at the way food is promoted nowadays. Call it “healthy”, “natural”, “organic”, “pure”, “no GMO”, etc and we’re all hoovering it up. I get caught out all the time too, usually when I’m in a hurry and I “grab and go” and I get really pee’d off.

So I was in Starbucks recently (I love my coffee but everything in moderation and I drink a max of 2 cups a day and it’s always black) and I wanted a snack with my coffee; I won’t touch the cakes and cookies. I’ve seen the baristas emptying the boxes into the fridges so I know what’s in those cakes and cookies. Anyway, I picked up a bag of almonds and something I’d seen being promoted on another Facebook page which itself promotes healthy food for kids.

The almonds had 250 calories (which I expected) and 2g of sugar. The other thing was a packaged fruit bar and had “no preservatives (great), 100 calories (great stuff), 3g of fibre (awesome), no fat (I got my healthy fats out of my nuts so I was okay with that on this occasion), gluten free (I’m indifferent), all natural (still not sure what that really means), kosher, vegan and raw. Yip, hits all the buzz words for the moment. Looks awesome, don’t you think???? It also states on the wrapper ” satisfy hunger and energize”. Wow. I’m really sold now. Then I flip over the bar and lift the wrapper to reveal the nutritional details….based on a 2000 calories diet, that little bar contains 9% of your daily carbohydrates (27g) and 23g of sugar. A Twix has 26g of carbohydrate and 20g of sugar. I think I might have been better off with a small apple. It only has an average of 19g of sugar and it would have cost me a fraction of the cost of the bar. Yes. I did eat it and it tasted okay. The kids didn’t like it!

I’m not saying don’t eat these bars, I’m just saying be careful what you eat and don’t be taken in by the wrappers. 23g of sugar is a lot! If you look at the dietary guides on the internet, you’ll see that children aged between 4 and 8 who average around 1600 calories a day should eat no more than 12g of added sugar a day. Think about it. That bar had twice that amount of sugar and it was a snack! How many of you would pop a so called healthy pure fruit bar into a lunch box……………? My almonds may have had twice the calories, but they only had 2g of sugar and they had loads of healthy fat.

Now onto tasty food that actually satisfies and does something for your body. Given that I easily burn 450 calories in a workout, I don’t mind treating myself every now and then. Dane and I have been messing around in the kitchen with microwave mug cakes and we have some great ones to share. For now, I wanted to share the recipe for the protein mug cake we made last week. This is something I’ve been messing around with for ages and to be honest, I kept making an absolute cod of it. It was rank. Time and time again, it was rank and I have been getting so annoyed with myself because of the waste. I’ve tried eating them but it’s no fun washing something down with water because it tastes so bad. I enjoy eating! We were determined to get it right this time.

This version is fandabbyquadrupledozzy. I couldn’t get it off Dane. It would easily feed 3 kids and would be delicious with a little frozen banana or some berries. Dane had some ice cream with his but he is a greedy toad 🙂

Chocolate protein mug cake (and this mighty snack has only 9g (approx) of sugar!!!!!!!)


1 Large Egg
1 Scoop (25g) of plain protein powder
1 tbsp of unsweetened coconut milk (can use almond but changes nutritional info)
1/2 tbsp of 100% cocoa chocolate (crushed) or chocolate chips
2 tbsps of raw cacao or cocoa powder
100g of unsweetened apple sauce
1/4 teaspoon of baking powder
1 tsp of pure vanilla extract

Take one large mug and add the egg first and beat. Add the other wet ingredients and mix. Add the dry ingredients and mix. Stick in the microwave on full power for 2 minutes. Take out and test to see if relatively firm. If not, add to microwave in increments of 10 seconds. Mine was well ready after 2 minutes.

It should be firm but moist with melted chocolate chips 😉

Either enjoy from the mug or tip out. I tipped mine out to see the results and then Dane ate it!

Approximate nutritional value based on above

Calories: 318
Fat: 9g
Saturated Fat: 3g
Sodium: 298mg
Carbs: 26g
Fiber: 6g
Sugar: 9g
Protein: 27g

(I’m not a dietician. The nutritional values are approximate only).

We also made a paleo chocolate mug cake, one raspberry and coconut and one lemon poppy seed.

The lemon poppy seed is my favourite because Dane doesn’t like it and I get it all to myself.


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