Pumpkin spice mug cake

Pumpkin Spice Protein Mug Cake
Serves: 1
Prep Time 5 minutes
Cook Time 1 minute (depending on your microwave)


Ingredients

 
2 scoops Autumn’s Vanilla Protein Powder (I use whatever powder I have)
2 tablespoons almond flour
1 egg
1/4 ripe banana thoroughly mashed (substitute Greek yogurt if bananas don’t work for you 1/4 to 1/2 of a cup)
1/4 cup pumpkin puree
2 tablespoons whole milk
1/2 teaspoon vanilla extract
1/2 teaspoon pumpkin pie spice
1/4 teaspoon baking powder
coconut oil/ghee/butter for greasing

Optional Toppings
2-3 tablespoons homemade zero sugar whipped cream
pumpkin pie spice

Instructions

Grease the inside of your microwave-safe mug with a little butter, coconut oil or ghee (to prevent sticking).

Combine all base ingredients in a small bowl or directly in your oven/microwave safe mug. If using a bowl, transfer the mixed ingredients to your mug.

Microwave for 1 minute. Use a toothpick or a knife to check that the mug cake is cooked all the way through (it should come out clean). If not, cook for another 30 seconds, or until done. 

Remove and allow to cool for 5 minutes.

Optional to top with whipped cream and pumpkin pie spice.


Notes
If using an oven, preheat oven to 350°F and bake in about a 3.5 inch ramekin (to ensure it’s oven safe) for 25 to 30 minutes. Remove and allow to cool for about 3 to 5 minutes before adding the toppings.
Equipment

microwave safe mug or ramekin
Nutrition

Carbohydrates: 19g | Protein: 31g | Fat: 13g | Fiber: 3g

Check out Autumn’s YouTube channel for more recipes.

https://youtu.be/W0U_En2g-e8?si=xwTBV9sqBGgbgWXW

Lost Past; A Star Trek Story

Paramount Global owns the Star Trek franchise. This is a piece of fan fiction based on Star Trek the Next Generation.

The Claddagh

     The Jormungand smelt of lavender and roses. Data was lost in a moment of scent-ual pleasure. Steam came rolling through the living room. “Sher?”

     “I am in here.”

     He walked to the bathroom. She had the curtain pulled almost covering the tub. Steam puffed from the water in little clouds. “How hot is that water?”

     “As hot as I can stand it.” She smiled. Her hair was starting to grow. She had little tuffs all over her head.

     “From the amount of steam in here, I would estimate it is 150 degrees

Fahrenheit.”

     “You are welcome to test it.”

     He knelt by the tub, sticking his hand over the side. “160, I was off a little.” She was covered up to her neck with bubbles. “How does a hot bath feel?”

     “Like a gift from God.”

     “I have been dying to talk to you. Now that I have the chance, I do not know what to talk about.”

     “Well, I do. I want to thank you. I never would have made it without your help.”

     “You are welcome. You know I would have done more if you would have let

me.”

     “No. I had no idea you had the emotion chip Noonien made for you installed. I never would have imposed upon you if I would have known.”

     “Would you have asked me?”

     “I didn’t have the energy to ask. So, no I wouldn’t have.” She caressed his face with a bubble-covered hand. “I have missed you my golden prince.”

     “I wish I could say the same. I am just discovering what we meant to each other. I am amazed at the things we did.”

     “I don’t hold you responsible for that. I cursed Noonien for years. But looking back on it, he did the right thing. The villagers would have destroyed those memories.”

He leaned over and kissed her. It was that kiss he was hoping to have; those soft lips that he remembered in his dreams. The feeling of being alive grew in him. He let go of the kiss breathing deeply. “Something wrong?”

     “Yes,” he continued to breathe. “No. I have longed for your touch. Wept because of it. I wondered if that feeling was real or not.”

     “And?”

     “This feeling is very real.”

     “Yes it is.”

     He cleared his throat, “are you moving too fast?”

     “How do you mean?”

     “You are up already.”

     “I couldn’t lay there any longer. I was half afraid Dr. Crusher would come back

with her needles. No offence to you, I feel safer over here.”

     “No offence taken. I have been a horrible protector.”

     “No you have not. You have been wonderful. I couldn’t have asked for better.” She reached up and kissed him. He wrapped his arm around her waist. “You are going to get your uniform wet.”

     “I do not care.” He slid down the side of the tub sloshing water in the floor.

     She giggled, “what are you doing?”

     “Being right where I want to be.” He slid under her. She laid her head on his shoulder. He kissed her earlobe. 

     “What would your friends think?”

     “That I have lost all my mental faculties.” She snuggled into him. “They were

starting to think that anyway.”

 

     “Did that make you the least bit bitter?”

     “No, they did not understand. I knew I was not going crazy. You taught me a saying once, ‘people fear what they do not understand.”” He lifted her hands out of the water. On her right hand, she was wearing a Claddagh. I gave you that did I not?”

     “Yes, you did.”

     “For love, we wear the heart. In friendship, we wear the hands. And, in loyalty and lasting fidelity: we wear the Claddagh crown. Worn on the right hand, with crown and heart facing out, the ring tells that the wearer’s heart is yet to be won.

While under love’s spell it is worn with heart and crown facing inwards. Wearing the ring on the left hand, with the crown and heart facing inwards, signifies that your love has been requited.” She was wearing it with the crown and heart facing inwards on the right hand. “I have won your love?”

     “Yes, you did.”

     “I do not remember fighting anyone.”

     “You fought years of bitterness and hatred. You fought thousands of memories from tainted lies. You fought your battle well and won the prize.” Together they sung the Claddagh song: “My thoughts are as glad as the morning

My heart is as light as the dew

With this ring, / remember the passion And I can think only of you

Your gift of those bright happy hours

Stay with me through each night and day

With hands joined forever and ever

More than mere words can ever convey

Together we stand in a rainbow And glow with the colors of love

Forever, we will be together Held in the bond of our love.”

     “Do you remember making this ring?” She asked.

     “No, I made it.”

     “Yes.”

     “Silver because you cannot wear gold. A yellow stone to remind you of me.”

     “You wrote in it as well.”

     He took it off of her finger, “love always Data.” He put it back on her finger with the heart and crown facing inwards.

     “That was the first thing you ever attempted to make.”

     “I made 30 before I got one right. I remember now. It had to be as lovely as you.” He let out a long sigh. “I remember Dr. Soong did not like it that we were getting close.”

     “He felt he was loosing control again.”

     “I now know that he made many androids. For the longest time, I thought I was the only one.”

      “I know.” She changed the subject back to the ring. “What made you choose the Claddagh?”

     “It was such a sweet story”

     “Do you remember the party where you first met Guinan?”

     “Yes. I saw that picture of her on your wall.”

     “I was at that party.”

     “You were not.”

     “Yes, I was. I hid when you walked in.”

  

     “Why did you hide?”

     “Seeing me would have stirred memories. You were not ready for that.”

     “Is that the only time you have been present?”

     

     “Yes. In this time, I was on HaBlich. Things happen for a reason, my love.

They must be allowed to happen. No matter how much they hurt.” In a matter of minutes, she was asleep.

     “Sleep my Princess.” He whispered. He dried her off, wrapped her up, and put her to bed. He watched her sleep until his shift started the next day.

Coreopsis 10 – a

   Orion woke to find the porter sitting where Sarah should have been.

   “Welcome back.” Josh smiled.

   “Where is she?” He wiped the sleep from his face.

   “Exploring sir, she asked me to watch over you.” The train whistle blew.

   “Leaving already?” Orion groaned, “Where are we?”

   “Merentro, we are just doing a passenger exchange where we lost so much time.”

   “What happened to me?” Orion asked in a weak voice.

   “You got really sick, throwing up all over your lady friend.”

   “Oh Sarah, she must hate me?”

   “No, she took it really well. I had her clothes cleaned.”

   “Thank you. Give me the bill when they are done.”

   “Sir, may I say something?”

   Orion just stared at him for a long moment. “If you must.”

   “This one is different sir.”

   “What?” Orion was taken by surprise.

   “This one is different sir. She is kind, thoughtful, nice and above all full of life. Forgive me, I know this is not my place but she might be the one sir.”

   “No, it is not your place.”

   “Forgive me sir. I pray you will give her half a chance.”

   Sarah entered the car. “Hi guys.”

   “You seem happy today.” Josh grinned.

   “I have you something Josh, here,” she handed him a little box.

   “You shouldn’t have.”

   “It isn’t much.”

   “Awesome.” He rejoiced opening the lid. “Jazzreman chocolates. Thank you.” He wanted to jump up and down and hug her, instead he left.

   She sat down beside of Orion. “I have you something too.”

   “Sarah,” he shuffled his feet. “Josh told me that I got sick on you.”

   “You didn’t remember that?”

   “No, all I remember was our talk on the stairs and I think I only remember part of that.”

   “Don’t worry about it.” She gave him a reassuring smile. “I am washable.”

   “What’s in the bag?”

   The train whistle blew a second time. 

   She pulled out a blue box. “This is no where near as good as chocolate. But I am praying they will be more beneficial. I believe in herbs and natural medicines. If you are receptive to the idea, I want you to try this. The only thing they are supposed to do is help in relieving the pain, nothing more. You lay one under your tongue and they dissolve. You don’t have to eat or drink.”

   He rolled the box around in his hands for a moment. “Thank you.” 

   “They don’t bite.” She playfully watched him.

   A weak smile crossed his lips. “What else is in the bag?”

   “Oh,” she giggled. “I found a bagel shop. Since it is breakfast, I bought two huge blueberry bagels smothered in cream cheese.” He started to speak, “I don’t expect you to eat anything. I am going to take these into the dining room so that I don’t tempt you.” She got up. “I did get you something else.” She pulled a colorful tube out of her bag, smiling she left.

   He flipped the tube over to see where it came from. There were no markings of any kind. Smiling to himself, he opened the container. She had bought him a lavender shirt. Lavender, he laughed to himself. Not a color he would have chosen. After a long luke warm shower, he joined her in the dining room. She was sitting there with Josh enjoying those huge blueberry bagels. Josh moved to get up. 

   “No,” Orion waved him down. He pulled up a chair next to Sarah. 

   She smiled. “Would you like to try a bite?” She asked giggling, “You have on the shirt.”

   “How did you know what size to buy?”

   “A little birdie told me.”

   Josh blushed, “sorry sir.”

   “Do you like it?” She asked.

   “I don’t know about lavender.”

   “It looks good with your complexion. One needs to play with colors.” She wiggled on the seat.

   “If I may be so bold, it looks good.” Josh grinned.

   “Thank you.”

   Josh didn’t want to overstay his welcome; he collected the uneaten half of his bagel and politely left; which was his custom. 

Lost Past; A Star Trek Story

Paramount Global owns the Star Trek franchise. This is a piece of fan fiction based on Star Trek the Next Generation.

Protein Compound 

     Westerfield strolled into sickbay. Dr. Crusher was busily working. “What are you doing Doctor?“ He asked. 

     “I am trying to learn more about this blood compound I took from Data when he was sick.” She never looked up.

     “What have you learned?”

     “Not much,” she scratched her head. “I think I have found a compound to reanimate it. I need to conduct some more tests on it.”

     “Reanimate it, how?”

     “Everything I introduce from out side kills it. So I have taken some of the proteins out and have grown them, and have reintroduced them back into the compound.”

     “And?”

     “To this point it hasn’t had an effect. The compound has neither rejected nor accepted the proteins.”

     “How much of the protein mix do you have?”

     “20cc’s.”

     “Good put 10cc’s in two needles and come with me.”

     Dr. Crusher stood up straight. “What?”

     “You heard me.”

     “This is just in the test phase, I can’t inject this into a living being.”

     “You will do what I tell you.” They walked through the corridors to Data’s quarters.

     “Open the doors.”

     Beverly tried, they would not open, “Oh well, it wouldn’t open.” She started to walk away; Charles grabbed her by the arm. “I said open it.” She took a deep breath, glaring at Westerfield. “Medical override, Crusher, Dr. Beverly, Delta 9.”

     The computer responded, “There is no medical emergency inside.”

     “Authorization override, Westerfield, Admiral Charles D, Beta, Beta, Beta.” The door slid open, “you have to know how to sweet talk the ladies.” He pushed Beverly inside. Sher had taken her true form. She didn’t have any hair on any part of her body yet. With the exception of her size she looked like a newborn child. “There is your test subject. See if your protein mix works.”

     “I can’t do that. I can’t bring harm to a living being. I will be breaking my oath.”

     “I am giving you a direct order. I don’t care about your oath. Try it.”

     Beverly walked closer to the body. “Who is this?”

     “That isn’t important. What is important is that you have done everything you can to save her.”

     “I don’t even know if this will work. I could be doing more damage than good.”

     “At least you can say you tried.” Westerfield never flinched.

     Beverly leaned over her. She took one of the needles out of her pocket. When she would bring the needle close to the skin, the skin would move away from the needle. “This is remarkable. The skin doesn’t want to be touched by the needle. She is alive.” Beverly protested.

     “I don’t care. Inject her.” Westerfield stayed calm as he could be. He tapped his communicator, “I need a security detail in front of Room 2667.”

     Data walked into the room. “What are you doing?”

      “This doesn’t concern you.” Westerfield snapped. “Dr. Crusher is going to save her life.”

     “Dr. Crusher is going to kill her. Do not inject her with that needle.” Data voiced.

     “It has a protein mixture in it that will save her life.” Westerfield raised his chin

with pride.

     “Anything you inject her with will kill her.”

     “Says you. I say Dr. Crusher needs to test your theory. Inject the stufff.”

     “Dr. Crusher, do not do this.” Data pleaded.

     Worf stormed into the room with his security detail. “Arrest him for interfering with official business.” Westerfield pointed at Data.

     “Dr. Crusher,” Data backed up against the wall behind him, “you do not know what you are doing? Please do not inject her.”

      “Why are we playing around here? I have given you a direct order.”

     “This isn’t right.” Beverly protested. “I don’t know if this will work.”

     Data sank to his knees in the floor as Picard walked into the room, “Beverly, please do not do this.” Tears welled up in his eyes. Please.”

     “Could someone explain to me what is going on here?” Picard order.

     “Running a test.” Westerfield was staring at Beverly.

 

     “Captain, I can’t do this.”

     Westerfield grabbed a hold of her arm pushing it down toward the body.

Beverly struggled against him. Even though he was older than her, he was much stronger. Data closed his eyes, feeding as much energy as he could to Sher.

     “No!” Beverly screamed, “I will not do this.” She threw the needle away from the

body. Westerfield pushed her to the floor. Picard rushed to her side.

     Westerfield picked up the needle,  “weaklings, let me show you how this is done. You simply insert the needle into the skin and squeeze the plunger. I am amazed the Enterprise is functional. None of you can take orders. I am shocked that we are not wondering through space.” He laughed a most wicked laugh.

     “Wait a minute, we are just wondering through space.” Data said as he collapsed in the floor. Worf went to his aid. 

     Sher reached up grabbing a hold of Westerfield’s arm.

     When Sher opened her eyes, they were red. “Dr. Crusher was only trying to help you.” Westerfield stammered. She bent his arm backwards breaking it like a twig. Everyone cringed at the sound. He screamed. She then took the needle and emptied its contents on the floor before lying back down on the bed asleep. “Bitch! Bitch, look what you did.” The broken part of his arm just hung there. “Bitch!” He hit Jean-Luc, knocking him out of the way before wrestling Beverly, taking the other needle. He rushed at Sher with it. He stabbed at her but hit nothing. There was a protective shield around her. Data was coming around. Westerfield tried to stab her again but hit nothing.

     “What the?” Data began to laugh. A transparent hand developed seizing Westerfield’s good arm. More and more a body formed, when it was finished developing, it was Q.

     “I really don’t think you want to do this.” Q took the needle giving it back to Beverly. “Destroy this. You have been a bad boy Admiral.” Q lifted his broke arm. Westerfield screamed. “Dr. Crusher, I believe you need to take a look at this.” 

     Jean-Luc helped her to her feet. They escorted Admiral Westerfield to sickbay.” 

     Worf helped Data to his feet. “Is she okay?” He muffled a question.

 

     “Yes,” Worf growled. 

     Data passed out.

It’s story time!

Your story or poem can be as long or as short as you want it to be. All four pieces below have to be used. Go wild. 

The only thing is, you can’t kill your main character. 

Post your work in the comments below. Feel free to tag and share. 

Here are your story lines:

1. Subject of a medical experiment 

2. Person with a devastating secret 

3. If only what was said could be taken back

4. Particularly inconvenient phobia