Since a lot of people tend to make a lot of generalising from only my Food Fridays, I decided to make a small summary of what I ate the entire week. This should give you a better overview of what my LCHF diet looks like. Ofcourse it varies a lot each week but calories and macros are in the same range all the time. It also shows that sometimes I eat more (look at Thursday), sometimes I overeat some things etc. I’m not perfect and that’s OK.
Have fun exploring this table 🙂
I hope I didn’t forget to mark anything down. I normally don’t eat dark chocolate but this week I just felt like eating some so I did. The average caloric intake came to 1650 kcal per day. As always, I ate eggs in some form every single day.
NB! There is all of the food and drinks I ate/drank marked down in this table, except for the 2–3 litres of water I drink every single day.
I won’t be making this type of posts any time soon again because I don’t think many people will be interested in exploring those large tables. But one is good as an overview of what my LCHF looks like.
A couple of days ago I found some ground flax seeds in the grocery store and decided to buy some. When I got home, I really wanted to try them in a recipe. So I just mixed some things together and made the most delishious, moist and decadent mug cake ever. It honestly tastes better than the protein powder mug cake I have on my blog. Give this recipe a try, you’ll love it whether you are doing low carb or not!
The recipe makes one HUGE mug cake (or actually a bowl cake) or two normal sized mug cakes. All low carb, grain-free, sugar-free and keto-friendly.
What do you need?
1 medium or large egg
100 grams of cottage cheese (I had 5% fat and it was great; you could also use some ricotta or quark – kohupiim in Estonia – instead)
10 grams of dark cocoa powder
20 grams of ground flax seeds
sweetener (I used Huxol liquid)
1/2 teaspoon of baking soda
1 teaspoon of gingerbread spice
10 grams of butter (melted) or oil
How to make it?
First of all, crack the egg in a bowl and whisk it up lightly. Then add cottage cheese and oil/butter and mix well. Now add in all dry ingredients: cocoa powder, gingerbread spice, flax seed meal and baking soda. Mix very well until there are no lumps. Now taste the batter and add sweetener if you think you need it. i added a generous splash of liquid Huxol.
Then let your cake batter just sit there for about 5 minutes. This ensures that the flax has time to puff up a little and the batter will get a little bit thicker.
Now if you think it’s necessary, add some water if the batter is too thick. I didn’t need any water in my batter.
Find 2 mugs or one small bowl that are microwave proof and devide your batter into your dish(es). Microwave for approximately 3 minutes, until the cake is spongey but do not keep it in the microwave for too long, it can dry out.
Without any Instagram filters. I added a knob of butter on top but it was completely unnecessary, it was moist and soft without the butter too.
The inside of the cake. Moist! Even moister than the chocolate cake I have baked for my family before (with real chocolate, wheat flour, butter and sugar). The white spots are cottage cheese pieces.
Eat your extremely moist and amazing chocolate gingerbread mug cake. You’ll be in heaven, trust me!
What about nutrition?
The whole recipe is about 400 kcal, 24 g of protein, 10 g of total carbs (about 5 g net carbs), 29 g of fat.
If divided into 2 mugs, one portion is 200 kcal, 12 g of protein, 5 g of total carbs (about 2,5 g net carbs), 15 g fat.
Nourish, Train & Flourish 