The microwave is a great ally in the kitchen to save time and cook in a healthy way, also to solve a nutritious breakfast or snack in a matter of minutes. Moving the concept mug cake To healthier recipes we can prepare cravings such as a low-carbohydrate brownie, rich in protein, satisfying and easy to adapt to special needs.
We have started from this recipe that we recorded on Instagram, taking note with the digital scale of the exact weight of all the ingredients that we have used. These types of recipes are so simple that they usually go well even if there are variations in a few grams, but we know that the weight of a banana can be very variable according to its size, so that we have a more precise idea of the necessary quantity.
To make these gluten-free and very nutritious cakes we have used as “flour” defatted groundnut, but it can be substituted for natural ground almond or hazelnut, or even for some protein powder. You can use bananas ripe or ripe, which will increase the carbohydrates in the recipe by adding more sugars from the fruit, thus achieving a more pronounced and sweeter flavor. If your palate is not yet used to slightly sweetish preparations, you can add a little liquid sweetener suitable for cooking, trying to keep it in a moderate amount.
Peel the banana and cut into slices; we must obtain about 130 g, approximately. If they are small, use two or one and a half. Place in the glass of a mixer and add the egg. If it is a small egg, you can add a splash of pasteurized whites until you find the 65 g (approximate).
Lightly heat the milk or vegetable drink for a few seconds in the microwave, on low power. Add to the glass and the rest of the ingredients, and blend very well until no lumps. Stir with a spoon or spatula. Add the sweetener only if it is essential, a few drops.
Lightly grease three microwave-safe containers, cups or casseroles, or ramekin, of about 10cm in diameter and about 180-200ml capacity. Leave at least one finger without reaching the edge. Cook in the microwave on full power for about 2 minutes.
It will inflate a lot and then it will go down; must be set and firm to the touch, but soft. If when prodding with a toothpick it comes out very wet, cook in intervals of 20 seconds until you find the point. To unmold, run a thin spatula or round knife around the edge.
With what to accompany the fitness brownies in the microwave
These brownies are made so fast that we can serve them at any time of the day that we need something satisfying and nourishing, or if we occasionally look for a dessert but that does not only offer empty calories. It’s perfect for breakfast, snack, or fitting into a workout routine, and can be served with cocoa sprinkles, natural shredded coconut, chopped nuts, creamy plain yogurt, smooth peanut butter, or some natural fruit. Warm are richer.
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