Have Your Cake and Eat it Too

by rita catolino
Have Your Cake and Eat it Too

We wish we could all have our cake and eat it too??  Well, maybe we can.

Many onlookers into the fitness world (as well as many who live it)  are led to believe that the only way to the coveted six pack, scuplted gluteus and capped shoulders is through hours in the gym and strict meal plans. Maybe for some this is the case, but in the last few years I have favoured a more relaxed approach. I have included foods that were thought of as forbidden such as chocolate, pizza and other treats.

Don’t get me wrong,  this flexible dieting and approach is NOT based on these forbidden foods, but rather INCLUDES them along with other nutrient dense items Check out this recent article from CBS News for more flexible dieting

As a flexible dieter, or as I like to call it intuitive eater, it has made me aware of the nutritional value of food.  By being educated on what it offers in terms of macro AND microcutrients helps me plan my food, attain my goals and change and alter things when needed.

When I have certain macros (protein, carbs, fats) to meet sometimes a piece of “real” chocolate cake (butter, white flour, milk, eggs, sugar) etc, would not only make my numbers go over, but also, the QUALITY of food is important to me (and my digestion). That is why I LOVE to experiment in the kitchen with foods that fit my macronutrient intake.

The following is based on my own experiments in the kitchen….and guess what, they are not only macro-friendly but loved by my whole family!!

Give them a try and I would love your feedback!

3 Minute Magic Marble Chocolate Cake  

Marble cake yumminess

A single serving of yumminess

(230 calories, 13 carbs, 1.5 sugar)

Replaces Chocolate cake, marble cake, coffee cake etc ( 400 calories , 66 carbs, 53 sugar)

This has been one of my “go -tos” since my competition days over the last 8 years. This is perfect for the late night kitchen raid when you want something sweet, moist and “cakey” without having to bake up a storm or resort to Betty Crocker, Duncan Hines, or Pillsbury!! This recipe proves you can have your cake and eat it too! All you need are a few ingredients, a coffee mug and a microwave!


  • 1/4 cup egg whites
  • 1 tbsp coconut flour
  • 1/4 tsp each baking soda and baking powder
  • 2 tbsp About Time Vegan Vanilla Protein Powder
  • 2 tbsp melted organic 75% or higher (I used 85%) chocolate


  1. Mix the first 4 ingredients in a bowl by hand with whisk or in a mini blender.
  2. Spray a coffee mug lightly with oil.
  3. Pour the mixture into the mug and pour the chocolate on top.
  4. Use a butter knife and swirl through the chocolate so it swirls and penetrates down throughout the cake mixture deep in the cup. You are creating a marbling effect.
  5. Microwave the mug on high for 2 minutes 30 seconds – 3 minutes 30 second (depending on your microwave’s strength).
  6. Remove from microwave and turn upside down on plate to remove from mug. Alternately, eat right out of the mug.  Eat as is or sprinkle chocolate shavings on top! Enjoy!

BeautyFuel Fudgey Brownie  (yields 6 servings) 

a brownie thats better than a brownie

a brownie that saves you 100s of calories

(200 cal, 20 carb, 6 sugar)

Replaces – Brownies, fudge (500 cal, 50 carb, 20 sugar, 30 fat)


  • 1 cup dates
  • 1 cup walnuts
  • 2 tbsp chia seeds
  • 3 tbsp Chocolate About Time Protein  (vegan or whey)
  • 3-5 tbsp unsweetened coconut flakes


  1. In a food processor, process dates until a paste is formed.
  2. Add walnuts and pulse on high until the mixture pulls away from the sides.
  3. Add the rest of the ingredients and process for another 30 seconds.

Note: You can add different flavor profiles such as a pinch of sea salt, chili pepper, coffee, saffron, ginger, or cinnamon.

  1. Scoop mixture into a small square or round dish; I find a mini spring form pan works best. Press the mixture down with your hands.
  2. Place in the fridge for at least an hour before serving.

BeautyFuel Balls  (50 calories, 5 carbs, 3.5 sugar)


Truffles. Truffles. and more Truffles

Replaces – Chocolate Truffles  (135 cal, 20 carbs, 10 sugar)

These “truffle-like” balls are full of unprocessed goodness, and their chewy texture is reminiscent of delectable chocolate truffles. Try coating in different things such as coconut, dried fruit, chia seeds, hemp seeds.

Ingredients (yields 24 balls)

  • 1 cups soaked, pitted Medjool dates
  • 1 cups of nuts (pecan, walnut, almond, brasil nut, or a mix)
  • 1 scoop of About Time Chocolate OR Plain protein powder
  • 1/4 cup unsweetened natural coconut
  • organic 72% chocolate (for coating)
  • drops of water for consistency


Place all ingredients in food processor and process until a thick paste forms, not too smooth but almost like chunky nut butter. Add water if needed to form consistency

With a heaping teaspoon amount, form balls in between your palms.

You can keep them like this, or you can roll some in coconut, nut pieces, or dip in melted chocolate.  Keep in airtight container or freeze until needed.  They get chewier in the freezer, not rock hard.

have your cake

the better nut butter cup

Almond Butter Cups  (150 calories, 5 carbs, 1.5 sugar)

Replaces- Reese Peanut Butter cups, Chocolate bars, filled easter eggs (232 calories, 25 carbs, 21 sugars

These are a great take on the traditional peanut butter cups but without all of the processed junk that goes into them! With only 3 ingredients, this is a staple in my freezer. Trying different silicone moulds for different seasons is great fun for the whole family!  Try snowflakes, snowmen at Christmas, hearts, bunnies and eggs at Easter, flowers in the spring, or pumpkins at Halloween.


  • 1 bar of Habitual Chocolate (105g, I use the coffee infused one for adults)- or other brand
  • 1/2 cup coconut oil (1/4 for almond butter, 1/4 for chocolate)
  • 1/2 cup your favourite nut butter (I prefer almond for this, but have used walnut, pecan and cashew)
  • 1/2 scoop of Peanut Butter About Time Protein


  1. Melt the chocolate and 1/4 cup of the coconut oil in double boiler or microwave.
  2.  Pour a very thin layer into your silicone mould ( alternately, you can use medium size cupcake liners). Place in freezer.
  3.  Stir together the other 1/4 cup of coconut oil (melted) with the nut butter and the protein powder.
  4.  If you silicone moulds from step 2 are set, add an equally thin layer of the nut butter mixture on top. Return to freezer to set.
  5.  Layer another layer of chocolate and return to freezer.

6.  After 15-20 minutes they are ready to un-mould and store in air-tight containers until use. We keep ours in the freezer for long lasting goodness (they only need 10 min at room temp to be ready), and of course for keeping temptation at bay! I bet you can’t only eat 1!

Visit to www.yourbeautyfuel.com for more recipes to help you have your cake and eat it too!

The post Have Your Cake and Eat it Too appeared first on About Time.

by rita catolino


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