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.

Part 3 – Healthy recipe #3 for your work week

Recipes, Snacks, Vegetarian

Welcome to part 3 of healthy, cost-conscious, portable recipes to try out. This week, here’s a delicious, healthy snack to munch on.

Salt & Vinegar Chickpeas

Ingredients

  • Chickpeas (2.5 cups canned or 1 cup dry)
  • 1 cup of white vinegar
  • 2 teaspoons of salt
  • 2-3 tablespoons of olive oil

Instructions

1. If the chickpeas are unsoaked, take the dry chickpeas and soak for 8 hours.

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2. Boil the chickpeas with 1/2 cup of white vinegar until chickpeas are soft (10-15 minutes). To accelerate the process, I’ve used a pressure cooker instead.

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3. Strain the chickpeas.

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4. Mix the olive oil, remaining white vinegar and salt together in a bowl.

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5. Spread the chickpeas on a cookie sheet, and pour the mixture over them. Bake in the oven at 350F for 20 minutes. You may hear some of the chickpeas “pop”, these will be crisp!

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Here’s the finished result! Take them in little ziploc or snack bags. These are high in protein, low in fat and will tide your hunger pangs over.

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Delicious healthy no whey vegan granola bars

Recipes, Snacks, Vegetarian

As promised to many of my friends that have asked for this recipe, here it is below! I personally think the last batch made with black beans actually taste much better so I’d recommend it over the red bean (though the red bean packs more protein).

Ingredients:

  • 1-pound can of red or black beans, drained and rinsed (or 1.5 cups cooked beans)
  • ¼ cup of ground flax seed mixed with ¼ cup water
  • ¼ cup agave nectar (or honey if not vegan)
  • ¼ cup banana
  • 1 teaspoon of cinnamon (optional)
  • ¼ teaspoon sea salt
  • 1.5 cups of oats
  • 1 cup cocoa or vegan protein powder
  • 1 cup chopped nuts / whatever stir-ins you’d like

Combine beans, ground flax with water, agave nectar/honey, banana, cinnamon and salt in a bowl, and blend until smooth with a hand blender. You could always throw this all into a blender as well but I found the hand blender less messy with fewer bowls used!

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Add the oats and dry base ingredients and combine with spatula.  Add your choice of stir-ins (I used dried cherries in mine) and combine.  If the consistency isn’t spreadable (too dry), add 1/4 cup of water; (too runny), add an additional 1/4 cup of the cocoa or protein powder.

Grease a 13×9 pan with baking spray or rub with 1 tablespoon oil, then spread this mixture into the pan.

Bake at 350 degrees for 15-18 minutes, wait until they’ve cooled down and cut! I found these could freeze quite well so they’ll keep well if you’d like to batch bake. Here’s what it looked like on the cooling rack.

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Rough nutritional value according to MyFitnessPal’s database, cutting into 16 pieces (per serving):

Calories: 109

Total fat: 1.1g

Sodium: 83g

Potassium: 87g

Carbs: 21g

Protein: 4 (I didn’t put protein powder in mine)