Coconut cakeman in a cup – dessert recipe

This original recipe was devised for people with (pre-)diabetes and those who are on a low-carbohydrate diet. It resulted from an attempt to simplify the ‘Cardamom blow’ as much as possible and to recycle some leftover ingredients. This is also the dessert of choice for those who are feeling apathetic, bleak, and who does not want to cook anything sophisticated.

Nutritional values per 100 g:

Ingredients for 1 portion (123 g, 158 kcal):

• Coconut flour – 20 g
• Psyllium flour / fine powder – 6 g
• Sugar alcohol – 10 g (I recommend steviol with erythritol designed for 1:2 substitution or xylitol)
• Milk – 60–80 ml (start with 60)
• Vanilla aroma / extract – 1.5 tsp.
• Sweetener tablets – 2 pcs.

1. In a mug (preferably with a wider top) combine the dry coconut flour, psyllium flour, and sugar substitute.
2. Pour in the milk and 1 tsp. of vanilla aroma while stirring.
3. Mix until a viscous and sticky consistency is achieved; then, smooth out the top surface.
4. Microwave the mixture at 400 W for 2.5–3.5 minutes.
5. To make it look like a happy face, use two sweetener tablets as eyes. Cut a smiling arc with with a spoon and pour in 0.5 tsp. of vanilla aroma for the mouth.

This dessert is best enjoyed hot or warm before it turns into a cold chewy putty.

Your first step does not need to be perfect. Taking the first step towards healthier eating or a low-glycæmic-load diet is the most important.

Variations

1. For chocolate flavour, add 2–3 grams of cocoa powder.

2. Replacing psyllium flour / powder with psyllium husk results in a pudding-like consistency. In the photo below, the left panel shows the texture resulting from the use of fine psyllium powder, the right panel shows the variation that uses coarser psyllium flakes.

3. Coconut flour can be replaced with almond flour; reduce the milk quantity to 40–50 ml to achieve the desired moisture content and batter thickness.