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.

IMG_20140406_223511

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.

IMG_20140407_210652 IMG_20140407_211108

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!

IMG_20140407_212629

 

 

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!

photo

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.

photo (1)

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)