Sunday 07/07/2019- Rest Day @ Blue Lake Cross Fit

Sundays are great for rest and relaxation before a new week. It’s also a nice time to enjoy some time in the kitchen. This recipe by Dani Spies from Clean and Delicious is quick, easy and delicious whilst being free from grains and refined sugars… Enjoy!

Grain + Gluten Free Chocolate Mug Cake

Yield: 1 serving

Prep Time:1 minutes

Cook Time:1-2 minutes

Total Time:1-3 minutes


  • 3 tablespoons almond flour

  • 3 tablespoons unsweetened cocoa powder

  • 2 tablespoon maple syrup

  • 1 teaspoon coconut oil

  • 1 teaspoon vanilla extract

  • 1 egg

  • Pinch of kosher salt

  • Optional toppings; greek yogurt, whipped cream and/or fresh berries


  1. Coat your favorite mug with butter or coconut oil. I used an 8 ounce mug.

  2. In a small bowl or spouted cup, combine all the ingredients and mix well.

  3. Transfer into your greased mug and microwave for 1-2 minutes. All microwaves vary, so check after 1 minute and cooke more as needed.

  4. Top with some plain greek yogurt or whipped cream and fresh berries. Enjoy!

Nutrients per mug (sans toppings): Calories: 296; Total Fat: 19.5g; Saturated Fat: 2.9g; Cholesterol: 175mg; Carbohydrate: 25.3g; Dietary Fiber: 6.6g; Sugars: 13.1g; Protein: 14.1g

Elspeth Spalding