Msfitz’s “Mungcake” – a vegan and gluten free savoury pancake

Dairy free, Korean, Recipes, Snacks, Vegetarian

The Mung Bean

Mung beans are very nutritious. They are an excellent source of protein and dietary fiber, and also contain vitamins A, C and E, folacin, phosphorous, magnesium, iron and calcium.  They are also easier to digest and quicker to cook than most other legumes so great if you have difficulty digesting beans to eat these instead.

Other health benefits of mung beans include:

  • Cleansing and detoxifying – mung beans are known as a cleansing legume especially when soaked and / or sprouted
  • Improving digestion – the fiber improves bowel function and cleanses your intestines
  • Reduced cholesterol, risk of coronary disease, high blood pressure – eating legumes have a strong correlation with healthy cholesterol levels

Would you like to try a recipe incorporating this delicious legume?

Making yourself a Mungcake 

1. Mix 1 cup brown rice and 2 cups mung beans, and soak in water overnight. (To save time, if you have other items you’re soaking, do them all at once!) Soaking makes the ingredients easier to digest since we will not really “cook” them.

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2. Drain and rinse the brown rice and mung beans a few times, then blend in a food processor. I use my Vitamix blender, which works fantastically. Add a little bit of water (~0.5 cup to 1 cup) depending on how well the blend is being created.

3. Heat a non-stick frying pan at medium. Put a spoonful of the rice / bean batter and spread it out to be flat.

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4. When the mixture is getting formed, flip over.

 

Here’s your finished product. What is really tasty is adding things that you love, like chopped veggies, etc to this mixture. I added toasted sesame seeds I made before. Enjoy and let me know what you think!

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Part 4 – Healthy Recipe #4 for your busy week

Dairy free, Recipes, Snacks, Vegetarian

Welcome to part 4 of healthy, cost-conscious, portable recipe series. Here’s another delicious, healthy snack to munch on – also great for post-workout snacking! If you are allergic to peanuts, try another type of nut butter such as cashew, almond, etc!

PB Granola Oat Bar 

Ingredients

  • 1/2 cup honey
  • 1 tbsp coconut oil
  • 1/3 cup peanut butter
  • 1/2 tsp vanilla extract
  • 1/4 tsp. cinnamon, ground
  • 2 cups oats
  • 1/4cup pumpkin seeds (or other toppings you enjoy, I sometimes also top with dark chocolate)
  • 1/4 cup raisins

Instructions

1. Set the oven to 325F.

2. Lightly oil an 8×8 pan with oil (pick your type), making sure you get all of the sides too.

3. In a microwave safe bowl, add honey, coconut oil and peanut butter. Microwave for 30-50 seconds, stir until mixture gets runny and peanut butter completely melted in. Mix in vanilla extract to the wet ingredients.

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4. In a separate bowl, mix the dry ingredients including the oats, cinnamon and raisins.

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5. Pour the wet mixture in with the dry, and mix together.

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6. Pour mixture into prepared pan and press down with a spatula or other apparatus you see fit, and bake in the oven for 20 -25 minutes until lightly brown.

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7. The finished result should look like this! Once you take the bars out of the oven, press down again and let it cool.

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8. Cut the oat bars into 16 slices and enjoy! Each bar is approximately 150 calories.