I’ve learned quite a bit from my boyfriend: how to do a front squat without choking, how to season a curry by taste alone, how to mix protein powder without any lumps, how to sound more French [to say “please” – s’il te plait – drop the “l” and murmur steplé, with one word hardly distinguishable from the next], how to “chew” a sip of white wine worth its weight in gold, how to convert ounces to grams and pounds to kilograms and degrees Fahrenheit to Celsius and back again…but to date, by far the most important thing he has taught me is how to enjoy “cake” for breakfast.
Things to love:
- It’s small in size but calorie dense
- Because it’s high in both carbohydrates and protein, it makes for a great post-workout meal
- It only takes 10 minutes to bake [not so long that it can’t be used to re-fuel after a session]
- The essential ingredients are guilt-free
- It tastes just like a not-quite-cooled dark chocolate brownie
- It’s incredibly filling and speaks to the part of my brain that wants sweets after supersetting leg curls and leg extensions
- It has an “icing”!
- It’s practically infinitely adaptable [think egg, banana, raspberries, butterscotch, white, or dark chocolate squares, and/or toasted walnuts, hazelnuts, or pecans]
I’ll admit that assembly is a mild hassle [if you can do it using less than 2 spoons, a knife, and a spatula I’ll be impressed!], but don’t let that deter you!
AV’S SINGLE SERVING COCOA “CAKE”
For the “Cake”:
50g 100% Whole Grain Quick Oats [Ground into a “flour” in a blender or a food processor]
10g Cocoa Powder
Stevia to taste [I use about a spoonful]
60-70 ml of Milk [I use 1%]
5g Sweet Raw Cocoa Nibs
For the “Icing”:
20g Flavored Protein Powder**
20 ml of Milk or Water [I add a splash more for a thinner consistency sometimes]
10g Natural Unsalted Chunky Peanut Butter [Optional, but tastes like a Reese’s when combined with mocha protein!]
Pinch of salt [Highly recommended if you take the PB route]
*If you don’t speak grams-and-milliliters, here’s a mostly tablespoons-and-cups version of this recipe, along with approximate nutritional values.
**The best flavors I’ve tried are by MyProtein [Mocha, Cookies n’ Cream, and Latte], but if you live in the U.S. you won’t be able to get your hands on them. When I’m in America, I use Gold Standard’s Mocha Cappuccino [decent] and French Vanilla Creme [very good].
Preheat the oven to 180 degrees C/400 degrees F.
In a small bowl, mix together the dry ingredients [ground oats, cocoa powder, and Stevia].
Stir in the milk until the “batter” is fully incorporated.
Fold in the cocoa nibs.
Pour the mixture into a small ramekin [no need to grease the dish].
Bake for 10 minutes, or until desired doneness [I love mine warm and slightly under baked, like a fondant].
While the “cake” is baking, prepare the “icing” by stirring together the protein powder and your liquid of choice in another small bowl.
Once the protein powder is completely swallowed up by the liquid and the kitchen smells like chocolate, plate the “cake”, spoon on the “icing”, and enjoy!