Chocolate Banana Mug Cake (Paleo)

by Beaming with Health on July 23, 2014

photo 3Girl gets diagnosis. SIBO. Girl freaks out about restrictive diet. Girl gets creative and realizes it’s not so bad. Girl invents mug cake recipe. Bliss. Lovely little fairy tale, no? In all seriousness, though, I have SIBO. What is that you ask? SIBO = Small Intestinal Bacteria Overgrowth. Sounds daunting doesn’t it? In short, it is our large intestine’s job to house healthy bacteria in the body. This healthy bacteria does a lot of great things including detoxifying the body, supporting our immune system, and helping us to digest our food and access nutrients.

The small intestines, on the other hand, is supposed to be sterile. Sometimes this is just not the case. Some of the good bacteria from the large intestines sneaks its way into the small intestines. This can produce a whole host of symptoms. For many people, this is digestive symptoms – gas, bloating, constipation, and diarrhea. Although I had a bit of these symptoms, mostly for me my compliant is fatigue. I get random periods of fatigue during the day, and it is nearly impossible for me to wake up in the morning (read: super sluggish).

My health practitioner has put me on a low FODMAP diet. More on this later, but essentially foods that fall into the “FODMAP” category can be difficult for many people to digest. When these foods don’t digest properly, they ferment and end up as food for the bacteria in the small intestines. Not so fun right? In short, I am on a low FODMAP, Paleo diet during my treatment to help make sure I can get healthy fast. Is the diet restrictive? You know it. Is it tolerable? Of course it is! I have had to be creative, but I certainly have discovered many delicious foods to prepare and after a couple days of missing sugar and starchy foods terribly, I am actually enjoying my meals!photo 1

I put this mug cake together this morning as I was craving something chocolatey and baked good-like. I have been seeing mug cakes around on Pinterest but most of them have added sweeteners. I used only banana to sweeten this one and it was heaven. Definitely check it out. You will not be disappointed. This recipe is grain-free, gluten-free, soy-free, nut-free, fairly low FODMAP (except the coconut), and is dairy-free (if you avoid the butter I poured on top at the end). Enjoy!

Chocolate Banana Mug Cake


  • 2 tablespoons coconut flour
  • pinch of sea salt
  • 2 tablespoons cocoa powder
  • 1/2-1 teaspoon cinnamon
  • 1 egg (I happened to use a large duck egg)
  • 1/2 teaspoon vanilla powder (could use vanilla extract)
  • 1/2 teaspoon almond extract
  • 1 tablespoon non-dairy milk of choice (cashew, almond, coconut)
  • 1 banana, mashed (riper bananas will make this recipe sweeter)
  • 1 teaspoon coconut oil, melted
  • grass-fed butter to pour on at the end (optional)
  • fresh berries (optional)photo 2

Combine all the dry ingredients in a small bowl. Add the egg, vanilla, almond extract, milk, mashed banana, and melted coconut oil to another bowl. Stir well. Add the dry ingredients to the wet and combine. Pour the batter into a microwave-safe mug. Microwave for 1.5 – 2.5 minutes. This will vary by microwave. The center should be mostly cooked through (although a little gooey is fine). Gently place a butter knife into the mug and loosen the bottom. Flip the mug onto a flat plate, and voila, cake! Garnish with fresh berries or add a little melted butter on top. Enjoy this heavenly treat for breakfast or dessert!


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