the fast diet

Method

1. In a small bowl, whisk together dry ingredients until completely combined then add in pumpkin puree, milk, apple sauce and vanilla extract. 
2. Whisk together until all clumps are gone. 
3. Spoon mixture into a microwavable safe coffee mug and microwave on high for 1 minute and 15 seconds. 
4. Allow cake to cool a bit then enjoy! 

Nutritional Information
Serving Size: 1 mug cake • Calories: 182 • Fat: 0.9 g • Carbs: 35.4 g • Fiber: 3.5 g • Protein: 4.2 g

In a microwave-safe mug sprayed with nonstick spray, combine 3 tbsp. moist-style devil’s food cake mix, 1 tbsp. egg whites or fat-free liquid egg substitute, 1 tbsp. fat-free sour cream, and 1/8 tsp. baking powder. Add 2 tbsp. water, and mix well. Microwave for 1 minute and 45 seconds, or until set. Run a knife along the edges to release the cake.Place a plate over the mug, flip, and gently shake mug to release cake onto the plate. Once cool, drizzle with 1 tsp. fat-free/low-fat/light caramel dip, and sprinkle with 1 tsp. each chopped peanuts and mini semi-sweet chocolate chips.