tag:blogger.com,1999:blog-90772703867562011152024-02-07T11:35:31.462+00:00Munkey Chewspaleo inspired chews to fuel your inner munkey. Eat well, move wellAnonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.comBlogger33125tag:blogger.com,1999:blog-9077270386756201115.post-24321340651173783422015-02-18T19:48:00.000+00:002015-02-18T19:48:04.656+00:00Creamy almond and ginger chicken and vegetable soupHey there munkies!<br />
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It was Saturday night, and our monthly women's jam was tomorrow in Kilburn.<br />
Brrrrrrr, I thought. I think I'll make a big batch of that creamy gingery chicken and vegetable soup again.. and bet it will warm my soul RIGHT UP after the jam!<br />
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This soup. This soup is so damn tasty. I love the simplicity of it too, and it's so hearty! It might not look very appetising.. but trust me, don't knock it until you've tried it! (..by the way, the sun shined gloriously aaaall day at the jam - haha! It wasn't cold at all, and we had such a great day too, lots of ladies, sunshine, fun and challenges. Yays!)<br />
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So, on to the soup:<br />
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INGREDIENTS (serves 3-4 people)<br />
<br />
1 and 1/4 cups of almond milk<br />
300g of chicken breast<br />
1 and 1/2 tbsp of fresh ginger<br />
1 medium onion<br />
2 medium sweet potatoes<br />
1/2 medium broccoli<br />
1/4 medium cauliflower (or you can just use more broccoli)<br />
100g of spinach<br />
1 cube Kallo Organic Chicken stock cube<br />
Salt, pepper, chili flakes to taste<br />
<br />
<br />
INSTRUCTIONS<br />
<br />
1. Heat the almond milk in a saucepan on a low heat.<br />
2. Whilst the almond milk is heating, chop the ginger and onion.<br />
3. When the almond milk is a little heated, crumble the Kallo stock cube in to the saucepan.<br />
4. Add the ginger and onion, and salt, pepper and chili flakes to taste.<br />
5. Keep the saucepan on a low heat whilst you chop and prepare your chicken and sweet potato (I chopped mine pretty small, it was no bigger than the size of a cherry..).<br />
6. Add the chopped chicken and sweet potato to the saucepan.<br />
7. Continue to cook on a low heat with a saucepan-cover for about 5-8 minutes whilst you chop up your broccoli and cauliflower.<br />
8. After 5 minutes, add the broccoli and cauliflower.<br />
9. Allow to simmer for a further 10-15 minutes, or until all the ingredients are cooked properly, and give the soup a stir now and again too.<br />
10. When the ingredients are cooked, turn your saucepan off and add the spinach, and cover the pan again.<br />
11. Set the pan aside for 5 more minutes to allow the spinach to steam.<br />
12. Transfer the soups contents into a blender/food processor and blend until desired (I still kept some texture and chunkiness to my soup).<br />
13. Allow to cool a tad, and serve!<br />
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Enjoy munkies!Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-10304610244615807762015-02-13T16:28:00.002+00:002015-02-18T19:26:07.820+00:00SPECIAL ALERT: Sweet potato brownie tart<div class="separator" style="clear: both; text-align: center;">
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Afternoon there munkeys!<br />
<br />
This recipe is a real yummy one - I think it might actually be my husband's favourite! It came about whilst making flapjacks - I waaas making flapjacks, but then decided to use it for a crust instead. Haha!<br />
<br />
This chocolate tart is super simple, nutritious and really yummy and chocolatey! Mmmmmm.<br />
<br />
It took about 30 minutes total to prepare and bake it I reckon.. and I've made it with less AND more dark chocolate than 50g before, and it's JUST as good everytime.<br />
<br />
Here's how I did it:<br />
<br />
INGREDIENTS<br />
<br />
Crust<br />
1 cup of gluten free oats<br />
2/3 cup dessicated coconut<br />
1 heaped tbsp peanut butter<br />
3/4 medium mashed banana<br />
3 soaked medjool dates<br />
Pinch of salt<br />
<br />
Filing<br />
1 medium sized egg<br />
1/2 tsp vanilla essence<br />
Sprinkle of cinnamon<br />
1 medium sweet potato mashed<br />
2 tbsp cocoa powder<br />
6 soaked medjool dates<br />
50g 70%+ dark chocolate<br />
1 tsp baking powder<br />
<br />
<br />
INSTRUCTIONS<br />
<br />
1. Chop, peel and steam sweet potato until soft enough to mash.<br />
2. Preheat the oven to gas mark 6.<br />
3. Soak dates in a bowl for about ten minutes or so.<br />
4. Put oats and desiccated coconut in a separate bowl with a pinch of salt.<br />
5. Mash the banana, dates and peanut butter together.<br />
6. Bind the peanut butter and banana mixture and oats together with your hands.<br />
7. Press the 'flapjack' mix into the chosen baking tray or silicone mould.<br />
8. Place two squares of dark chocolate on the crust and place it in the oven for 2-3 minutes to melt the chocolate.<br />
9. Take the back of a spoon and spread the chocolate around, now set the crust base aside.<br />
10. Crack an egg in the food processor and blend until slightly frothy.<br />
11. Add the vanilla essence, the rest of the dates, and the cooked sweet potato and blend until fairly smooth.<br />
12. Add the cinnamon and cocoa powder, along with the dark chocolate - it will more or less melt because the sweet potato is still warm, blend until combined.<br />
13. Add the baking powder and blend until combined.<br />
14. Spoon the chocolate mixture on to the crust base, and place in the oven for 7-9 minutes - it should still be soft when you take it out, but it will set and harden in the fridge.<br />
15. Allow to cool and enjoy.<br />
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Enjoy munkeys! :)Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-46774840264155160212015-02-08T20:56:00.000+00:002015-02-08T21:08:41.372+00:00Banana protein pancakes with dark chocolate chips and peanut caramelI'm back. I'm back. I'm back!<br />
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Hey there munkies! I've missed you, I really have. I've been cooking, baking and experimenting lots over the last year but not blogging, and I'm sorrrrry. But as you read, I'm back, and I'm here to stay. I'm also a married woman now.. hehe. It's all pretty magical. Shhhh.<br />
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It's Saturday, and Saturdays are made for lazy mornings, long walks and protein pancakes in this house (we are no longer using our Saturday's for squatting at home in our power rack, because we now have this wonderful facility in East London to throw iron around in instead: <a href="http://parkourgenerations.com/chainstore/facilities/)">http://parkourgenerations.com/chainstore/facilities/)</a>. By the way, since I last blogged my love for lifting iron has increased! - and I've become a weightlifting rookie in the last year, haha!<br />
<br />
Anyway, here's how it went down..<br />
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INGREDIENTS:<br />
<br />
For the pancake batter<br />
2 medium eggs<br />
1 large banana (brown spots on that banana please! 3/4 of the banana will go in the mixture and the other quarter will be distributed in between the layers)<br />
3/4 scoop (20g) vanilla or any flavour whey<br />
2 tbsp almond flour<br />
2 tbsp coconut flour<br />
1/2 tsp baking powder<br />
A sprinkle of cinnamon<br />
<br />
For the filling<br />
2 Medjool dates<br />
2 tbsp boiling water<br />
1 tbsp peanut butter<br />
2 tbsp Almond milk<br />
<br />
Some ghee or coconut oil for frying<br />
<br />
Optional decoration:<br />
1/2 a handful of 70%+ dark chocolate chips, or cacao nibs and sunflower seeds sprinkled on top. I used all three! ;)<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Soak the dates in boiling water for at least 10 minutes.<br />
2. When the dates are soaked enough take them out and transfer to a bowl (DON'T THROW AWAY THE WATER JUST YET!)<br />
3. Mash the dates, the almond milk and 2 tablespoons of the water they were soaking in with a fork.<br />
4. Add 1 tablespoon of peanut butter & mix until all is combined, and set the 'peanut caramel' aside.<br />
5. Crack the eggs in to the food processor and blend until slightly frothy.<br />
6. Add the 3/4 of the banana (chopped!) to the food processor and blend.<br />
7. Add the almond flour, coconut flour and whey, and blend until fairly smooth - small lumps are fine.<br />
8. Add the baking powder to the mixture and blend.<br />
9. Put the pan on a VERY low heat, and when it's heated, add just under a level teaspoon of ghee or coconut oil or desired oil.<br />
10. When the oil has melted move it around the pan to distribute the liquid evenly, allow the pan to get a little hotter before adding the pancake mixture.<br />
11. Pour 3-4 tablespoons of pancake mixture into the pan and spread it around.<br />
12. Leave to cook until bubbles form on the surface, then carefully flip the pancake (it shouldn't fall apart).<br />
13. Leave to cook for a further 20-30 seconds then transfer to a plate to cool.<br />
14. Rinse and repeat steps 9-14.<br />
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(I layered each pancake with a tablespoon of 'peanut caramel', some sliced banana and a few chocolate chips, then sprinkled chocolate chips, cacao nibs, sunflower seeds and cinnamon on top of the last layer. Yum.)<br />
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Enjoy munkies! :)<br />
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Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-54862515621929692132014-02-10T13:47:00.000+00:002014-02-10T13:47:54.882+00:00Sausage, bacon and spinach frittataaaaaMorning munkeys!<br />
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I made this last night, for today's and tomorrow's breakfast - although you can OF COURSE it eat it whenever the hell you want! ;) It's basically some of my favourite breakfast foods in one dish.. and I really wanted to keep it simple and quick to make - so this time I didn't cook any of the ingredients beforehand. As usual, there aren't really any rules with this dish - take your favourite foods and throw 'em together.. that is literally how I eat nearly everyday.. bacon? Goood. Apple? Goood. Spinach? Goood - as Joey would say :P</div>
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Hope you like it! Here's how I made it:</div>
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INGREDIENTS:</div>
<div>
1 medium sized white onion<br />
3 medium sized sausages (I used chorizo sausages, but you can use any)<br />
100-150g chopped bacon<br />
3-4 large handfuls of spinach<br />
6 medium sized eggs<br />
Salt to season</div>
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<br /></div>
<div>
INSTRUCTIONS:<br />
<br />
1. Line the baking tray with baking paper - NOT foil as it will stick.<br />
2. Preheat the oven to gas mark 5.<br />
3. Chop your onion, sausage, bacon and spinach and place on baking tray (I love using scissors to chop my spinach, and also meat - super handy and effective :P).<br />
4. Whisk the eggs and add salt and whatever other seasoning you would like.<br />
5. Pour the whisked eggs over the ingredients and place in the oven for 20-25 minutes.<br />
6. Allow to cool and et voila!</div>
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Enjoy munkeys! :)<br />
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Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-52983264940375378302014-02-08T12:54:00.000+00:002014-02-09T12:10:48.494+00:00Peanut-butter-banana-oat-chocolate-chip-balls!Hey there munkeys! Hope you're all having a lovely start to 2014 :) I'm super psyched for this year!!!<br />
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<br />
Here's a really simple and quick recipe with some of my favourite foods.. do you like bananas? Do you like peanut butter? Oats? Chocolate? Then you'll love this ;) and it only takes 10-15 minutes total to prepare and cook! There are many different variations you can do with these too - roll them in crushed nuts, seeds or desiccated coconut etc. The options for what can cover and fill them with are endless really :)<br />
<br />
Here's how easy-peasy it is:<br />
<br />
INGREDIENTS:<br />
<br />
1 cup of oats (I went with gluten free)<br />
1 scoop of whey (approx 20g, any flavour - you can also omit the whey, I have before and they're still damn good!) <br />
1 banana (the more brown spots the better!)<br />
2 heaped tbsp peanut butter or any other nut butter<br />
1/4 cup dark chocolate chips (I used 70%)<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Pour the oats in a bowl with the whey and mix.<br />
2. Mash the banana and peanut butter in a separate bowl.<br />
3. Preheat the oven to gas mark 6.<br />
4. Add the peanut butter and banana mix to the oats.<br />
5. Use your hands to combine the oats and whey, with the peanut butter and banana (fyi - it will be suuuper sticky, sorry!)<br />
6. When the mixture is combined, stir in the chocolate chips with a spoon.<br />
7. Dampen your hands with some water and roll the mixture into balls. (having damp hands, makes the rolling smoother)<br />
8. Place the balls on a baking paper lined baking tray or silicone baking tray and put in the oven for 5 minutes.<br />
9. Allow to cool. (By the way, they taste even better the next day..)<br />
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Enjoy munkeys! :)<br />
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com1tag:blogger.com,1999:blog-9077270386756201115.post-88687081021721158962013-09-15T22:06:00.002+01:002015-02-08T21:23:22.438+00:00Protein brownies: A sweet potato & beetroot addition<div>
Hello munkeys!<br />
<br />
Everyone loves brownies, so I thought I'd make them - pluuuuus, they're super easy to make. If you haven't baked with beetroot before.. you should! It creates a great texture, is very dense and rich, and you can't even taste the beetroot at all. Crazy. Here's how it went down in the kitchen: (btw, this is a fairly huge batch, so shooooould last you the whole week.. :P)</div>
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INGREDIENTS<br />
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<br /></div>
<div>
3 medium sweet potatoes<br />
<div>
2 small cooked beetroots<br />
150g 70+% dark chocolate<br />
3 tbsp cocoa<br />
4 tbsp coconut flour<br />
1 scoop chocolate nut whey protein powder (or any other flavour)<br />
1 tsp baking powder<br />
3 medium sized eggs<br />
10 small dates soaked</div>
</div>
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2 tbsp coconut oil/ghee/grassfed butter</div>
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<br /></div>
<div>
INSTRUCTIONS</div>
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<br /></div>
<div>
1. Peel & chop up the sweet potato in to small chunks & steam them until mash-able.</div>
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2. Chop up the beetroot too & add it to the steamer.</div>
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3. Boil the kettle & soak the dates.</div>
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4. Preheat the oven to gas mark 4.</div>
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5. Melt the chocolate with the coconut oil/ghee/butter & set aside.</div>
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6. Crack the eggs into the food processor & blend until slightly frothy.</div>
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7. Add the sweet potato & beetroot & blend until fairly smooth & combined (small lumps are fine).</div>
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8. Add the coconut flour, whey & cocoa to the mixture & blend.</div>
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9. Chop up the soaked dates & add them to the mixture, as well as the melted chocolate, blend until all is combined.</div>
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10. Add the baking powder, blend & spoon out on to baking tray.</div>
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11. Bake in the oven for 18-21 minutes (you want them to be firm on the outside but still soft 7 gooy on the inside).</div>
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12. Set aside to cool.</div>
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Enjoy munkeys! :)</div>
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(Sorry for the lack of pictures: I totally forgot - just another excuse to make some more! Hehee)</div>
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Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-38591699520570591172013-09-15T10:38:00.001+01:002013-09-15T21:59:58.196+01:00Banana, peanut butter & coconut milk protein smoothie<div>
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Morning munkeys! This is one of my faaaavourite smoothies, it's very rich & super filling, so this serving is for two. When my bananas start to brown, I usually bake with them or if I've already done a crap load of baking, I'll peel, chop & put them in a plastic sandwich bag to throw in the freezer - frozen bananas make awesome smoothies! Yum. </div>
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Although banana & peanut butter compliment each other well - you could also use any other nut butter & it would be just as good! Also, if full fat coconut milk is too rich for you, feel free to replace it with any other milk alternative too. So, here you go munkeys:</div>
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INGREDIENTS (Serves 2)<br />
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<br />
<div>
2 frozen bananas</div>
<div>
1/2 can full fat coconut milk</div>
<div>
2 tbsp peanut butter</div>
<div>
1&1/2 or 2 scoops whey protein powder (any flavour, but vanilla is my favourite with this smoothie)</div>
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Sprinkle of cinnamon </div>
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<br /></div>
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INSTRUCTIONS:</div>
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<br /></div>
<div>
1. Take bananas out of freezer & bag, & place in food processor along with the coconut milk, & blend until fairly smooth (mattering on the quality of your processor, you may have to keep separating the chunks of frozen banana now and again).</div>
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2. Add the peanut butter & blend.</div>
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3. Add the whey & cinnamon & blend until combined.</div>
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4. Serve & enjoy!</div>
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Enjoy munkeys! :)</div>
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Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-81002306984416526022013-09-11T22:30:00.003+01:002013-09-11T22:30:44.740+01:00Plantain protein brownies<div>
Hello munkeys! It's been a while & I'm sorry *sad face* I've actually been cooking & baking lots but not posting. Sorry again. I really enjoy posting lots of pictures with my posts but quickly realised how time consuming that was, (& that I was running out of storage on my phone because of all the different angles I was shooting from. Ha!). But any content is better than no content, right? - & I have soooo much to share with you guys - hope you've all been well!</div>
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<div>
So. To start, plantaaaaaaain. I LOVE plantain - it's delicious in cakes, or on its own fried in ghee or coconut oil, sprinkled with cinnamon. Amazing. Can't wait to share my plantain adventures with you all, welcome back :)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCJCik5yphV9VrOvr2s6m_ar7G2lY7VKLE7nLmp13bKysjbUjT5K6bioSmY9ZuLLuxp996p55oicj0BJXhVWuuc5-NyVLw85CI0R4zh6yRo3w3bJ5Dee-vrwO8jfiz1bpZfOprHyhmt74N/s640/blogger-image--1757540168.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCJCik5yphV9VrOvr2s6m_ar7G2lY7VKLE7nLmp13bKysjbUjT5K6bioSmY9ZuLLuxp996p55oicj0BJXhVWuuc5-NyVLw85CI0R4zh6yRo3w3bJ5Dee-vrwO8jfiz1bpZfOprHyhmt74N/s640/blogger-image--1757540168.jpg" /></a></div>
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INGREDIENTS<br />
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<div>
2 medium sized eggs<br />
<div>
1 medium plantain or banana </div>
<div>
2 tbsp coconut flour</div>
<div>
1 tbsp of ghee or coconut oil</div>
<div>
1 scoop of chocolate whey (or can omit but will cook slower)</div>
<div>
1 heaped tbsp cocoa powder </div>
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6 small dates soaked</div>
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1 tsp baking powder</div>
<div>
50g 70%+ dark chocolate chips</div>
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INSTRUCTIONS</div>
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<br /></div>
<div>
1. Preheat oven to gas mark 4.</div>
<div>
2. Boil the kettle, place the dates in a bowl & pour the boiled water over them to cover.</div>
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3. Crack eggs into food processor & blend until slightly frothy.</div>
<div>
4. Chop up plantain & add to the eggs & blend.</div>
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5. Add the coconut flour, chocolate whey & cocoa powder to the mixture & blend until combined.</div>
<div>
6. Chop up the soaked dates & add them to the mixture, along with the ghee or coconut oil.</div>
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7. Blend until combined (not smooth).</div>
<div>
8. Spoon the baking powder into the mixture & blend.</div>
<div>
9. Stir the chocolate chips into the mixture with a spoon.</div>
<div>
10. Spoon out mixture onto a baking paper lined tray or silicone tray & place in oven for 6-9 mins (you don't want to overcook these, you want them to be firm around the edges but still gooey in the middle - then they'll cool, set & be deliciously gooooey).</div>
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11. Remove brownies from oven & allow to cool.</div>
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12. Devooooouur!</div>
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-1793569447244041532013-06-29T16:32:00.003+01:002013-06-29T16:32:50.771+01:00Chocolate & coconut protein flapjacks with dark chocolate chunksGood afternoon munkies! We're off to Blackpool tomorrow for a day trip so I whizzed up some protein flapjacks for our ride. I haven't made chocolate flapjacks yet.. & I love coconut - so I thought chocolate-coconut flapjacks! I decided to use full fat coconut milk instead of Koko milk (which is diluted and much lighter), it made them extra creamy - so I'll definitely be playing around with that again at some point. Here's how I made them:<br />
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INGREDIENTS:<br />
<br />
1&1/2 cup gluten free oats<br />
2 scoops chocolate whey<br />
3 tsp cocoa<br />
1/3 cup desiccated coconut<br />
1/2 cup full fat coconut milk<br />
3 tbsp ghee<br />
70g dark chocolate chunks<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Add the oats, whey & desiccated coconut to a bowl & mix.<br />
2. Next add the coconut milk & mix.<br />
3. After the mixture is roughly combined, add the ghee & mix.<br />
4. Pour in the dark chocolate chunks & mix.<br />
5. Spoon the flapjack mixture on to a baking paper lined baking tray or a silicone tray.<br />
6. Flatten the mixture.<br />
7. Preheat oven gas mark 6.<br />
8. Transfer to the freezer for 10 mins (optional, but helps them to 'set' better).<br />
9. Bake for 6 minutes.<br />
10. When done, sprinkle a little desiccated coconut on the top.<br />
11. Set aside to cool & chop up (best eaten the following day when they have been in the fridge overnight).<br />
<br />
Enjoy munkies! :)<br />
<br />
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-16465204383949453302013-06-17T09:47:00.003+01:002013-06-17T17:32:31.492+01:00Fizz's birthday chocolate protein polenta cakeHello munkies! I'm in Denmark for the Copenhagen Girls Gathering (I wrote this blog before the actual weekend of the event. Note: the event was AMAZING! Thanks SO much to Teresa & Eva! Blog to follow shortly about it..) & it just so happens that it's my good friend Fizz's birthday next week! After a day of playing in the sun, muscle ups, back squatting, front squatting & weighted pull ups, OF COURSE we were going finish off the day with baking..! So, I've made a chocolate polenta cake before, but never a protein chocolate polenta cake! This cake is very simple, decadent, chocolatey & rich. Plus it's gluten free & apart from the chocolate, it's refined sugar free, hehee. Here's how it went down:<br />
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INGREDIENTS<br />
<br />
Cake<br />
10 small dates<br />
3 medium eggs<br />
1&1/2 scoops chocolate caramel whey (45g)<br />
250g polenta<br />
1/2 cup almond flour<br />
100g 70%+ dark chocolate<br />
2 tbsp cocoa<br />
2 tsp baking powder<br />
<br />
Icing<br />
70g 70%+ dark chocolate <br />
<br />
INSTRUCTIONS:<br />
<br />
1. Preheat the oven to gas mark 4. <br />
2. Heat a pan or bain marie & melt the butter & chocolate together.<br />
3. Crack the eggs in to the food processor & blend, or just hand whisk it if you don't have a food processor to hand, until slightly frothy.<br />
4. Mash up the polenta with a fork.<br />
5. Put the polenta & almond flour in a bowl & mix until combined, or just throw it all in the food processor & blend until fairly smooth.<br />
6. Add the melted chocolate & butter, honey & cocoa, & mix or blend until combined.<br />
<br />
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7. Spoon the baking powder in to the cake mixture & mix or blend.<br />
8. Spoon the mixture in to a silicone mould or chosen greased baking apparatus & transfer to the oven for 15-20 minutes (you'll have to check it around that time, the edges should be quite firm & the middle still soft - it will be gooey, yummmmm).<br />
9. When the cake is done, break up the remaining chocolate & place it on top. It will melt.<br />
10. Spread melted chocolate evenly with a spoon.. or finger.<br />
11. Allow chocolate to cool before serving.. or not?! Tehee :)<br />
12. HAPPY BIRTHDAY FIZZ! :D<br />
<br />
Enjoy munkies! :)<br />
<br />
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<div class="separator" style="clear: both; text-align: center;"></div>Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-41035199483408230512013-06-16T10:05:00.000+01:002013-06-16T10:05:12.349+01:00Protein packed chocolate chip & cream squaresHelloooo there munkies! I'ts been a while & I'm sorry about that.. this little munkey has been busy in Cardiff, Leeds, Birmingham, The Shetland Isles & Denmark recently. But I'm back(!) & I have lots of yummy recipes lined up for you guys! So.. this is a little something I made a while back, it is actually pretty easy to make a delicious, creamy alternatives to treats such as cheesecake & caramel type tarts & bars. Throw together lots of dates, coconut, nuts & chocolate, & there's NO WAY you won't come out with something absolutely amazing! But I wanted to make something creamy, sweet, crunchy & suuuuper high in protein without using large amounts of those delicious ingredients I listed before. So, here it is & again, it's delicious.<br />
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<br />
INGREDIENTS:<br />
<br />
Base:<br />
1/4 cup almonds<br />
1 tbsp coconut flour<br />
2 tbsp oats<br />
1 tbsp ghee or coconut oil<br />
1 medium sized egg<br />
1 tsp Koko milk alternative<br />
1/2 scoop chocolate whey (15g)<br />
1 tsp cocoa<br />
<br />
Cream:<br />
5 tbsp chestnut purée (I used a <a href="http://www.merchant-gourmet.com/products/chestnuts/chestnut-puree/" target="_blank">Merchant Gourmet</a> brand which can be found in most supermarkets)<br />
1/4 cup Koko milk (any milk or milk alternative will do)<br />
1 tbsp ghee or coconut oil<br />
6 soaked small dates<br />
1&1/2 scoops cookie & cream whey (any flavour whey will do)<br />
1 tsp vanilla essence<br />
50g 70% dark chocolate chips<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Soak the dates in boiling water for at least 15 minutes.<br />
2. Preheat the oven to gas mark 4.<br />
<br />
To make the crust:<br />
3. Blend the egg in the food processor until frothy.<br />
4. Add the almonds & blend until the almonds are small chunks.<br />
5. Add & blend the ghee, coconut flour, oats, Koko milk or other chosen 'milk', cocoa & chocolate nut whey together.<br />
6. Spoon the mixture on to a silicone tray or a baking tray lined with baking paper.<br />
7. Smooth the mixture down with the back of a spoon.<br />
8. Transfer crust to preheated oven for 11 minutes.<br />
9. When the crust is done, set it aside to cool.<br />
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<br />
To make the 'cream':<br />
10. Take the dates out of the water & transfer to a bowl.<br />
11. Mash the dates with a fork.<br />
12. Add & mix the ghee & chestnut purée with a spoon to create a paste.<br />
13. Add the Koko or your chosen 'milk' & the vanilla essence & mix until combined.<br />
14. Scoop in the whey & mix until smoothly combined.<br />
15. Stir in the chocolate chips.<br />
16. Spoon mixture on to the cooled crust & spread evenly with a spoon or spatula.<br />
17. Transfer to the freezer for at least 2 hours - the longer the better, overnight would be perfect!<br />
<br />
(When it was done I cut it up in to 16 squares.)<br />
<br />
Enjoy munkies! :)<br />
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-25237195378998224082013-05-11T14:33:00.001+01:002013-05-11T14:33:10.687+01:00Peanut butter & date filled chocolate chip cauliflower pancakesGood morning munkies!! Happy Saturday to one & all.. I've seriously had the busiest week, one of those week's where you are constantly on the move from early morning until late evening & whilst on the move trying to reply to emails, texts etc, & at the end of each day your brain is like "I just. Want. To. Chill. Overload.". ANYWAY, it's Saturday & the rush is over.. I had THE BEST NIGHTS SLEEP I've had in a couple of weeks - so I thought I'd make my day even better & treat myself to some delicious pancakes. They are pretty special. I've tried cauliflower pancakes a few times, but I thought I'd make them a little sweeter & special(eer) with some pear.. & it worked! So here it is munkies:<br />
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INGREDIENTS:<br />
<br />
For the pancake batter<br />
2 medium eggs<br />
3 heaped tbsp boiled mashed cauliflower<br />
1/2 peeled medium conference pear (I ate the rest, hehee)<br />
1 scoop vanilla whey<br />
1 tbsp glutinous rice flour <br />
2 tbsp sweet potato flour (both sweet potato flour & glutinous rice flour can be subbed for 3 tbsps of coconut flour in total)<br />
1/2 tsp baking powder<br />
<br />
For the filling<br />
4 halawi dates (much smaller than Medjool dates)<br />
3 tbsp boiling water<br />
1 tbsp peanut butter<br />
2 tbsp Koko milk alternative<br />
<br />
Some ghee or coconut oil for frying<br />
<br />
Optional decoration:<br />
1/2 a handful of 70%+ dark chocolate chips sprinkled on top (do it!)<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Chop up the cauliflower & steam it until soft enough to mash (don't worry about making too much, you can use the rest for something else like cauliflower mash etc.).<br />
2. Soak the dates in boiling water for at least 10 minutes.<br />
3. Peel & chop up the pear in to small chunks.<br />
5. When the dates are soaked enough take them out & transfer to a bowl (DON'T THROW AWAY THE WATER JUST YET!)<br />
6. Mash the dates, the Koko milk & 3 tablespoons of the water they were soaking in with a fork.<br />
7. Add 1 tablespoon of peanut butter & mix until all is combined, & set the date mixture aside.<br />
8. When the cauliflower is soft enough, mash it with a fork & set aside to cool.<br />
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9. Crack the eggs in to the food processor & blend until slightly frothy.<br />
10. Add the pear & mashed cauliflower to the food processor & blend.<br />
11. Add the sweet potato flour & glutinous rice flour & blend until fairly smooth - small lumps are fine.<br />
12. Add the vanilla whey & baking powder to the mixture & blend.<br />
13. Heat the pan to a VERY low heat & add just under a level teaspoon of ghee or coconut oil or desired oil.<br />
14. When the ghee has melted move it around the pan to distribute the liquid evenly, allow the pan to get a little hotter before adding the pancake mixture.<br />
15. Pour a small amount of pancake mixture in to the pan & spread to make a thin pancake.<br />
16. Take a heaped teaspoon of the date & peanut butter mixture & place it in the middle of the pancake.<br />
17. Spread the date & peanut butter mixture with your fingers & the spoon so that the mixture is flatter.<br />
18. Pour 2 tablespoons of pancake mixture over the date mixture on the pancake & spread evenly.<br />
19. Leave to cook until bubbles form on the surface, then carefully flip the pancake (it shouldn't fall apart).<br />
20. Leave to cook for a further 20-30 seconds then transfer to a plate to cool.<br />
21. Rinse & repeat steps 13-20.<br />
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Enjoy munkies! :)<br />
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-21729828680764263772013-05-06T20:55:00.000+01:002013-05-06T20:55:04.552+01:00Dark chocolate chip & pistachio protein flapjacksHello munkies! I hope you are all enjoying your bank holiday weekend?! Beeee is off to South Korea tomorrow & I usually make him a protein filled snack of some sort when he travels - & I thought FLAPJACKS! We tend to find that when we fly we reeeeally want something.. how shall I put it, not so 'clean' in our bellies? So I thought what better than grass fed butter with chocolate chips & pistachios to take the edge off that craving.. these are hands down THE best flapjacks I've ever made, they're moist, & are so simple to make. Here's how it munkied down:<br />
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INGREDIENTS:<br />
<br />
(I made 6 fair sized bars)<br />
<br />
1 cup gluten free oats<br />
1&1/2 (45g) scoops of vanilla whey (or any other flavour)<br />
1/4 cup grass fed butter or ghee<br />
1/3 cup Koko milk<br />
1/3 cup 70%+ dark chocolate chips <br />
1/3 cup pistachios kernels<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Add the oats, whey & pistachios to a bowl & mix. <br />
2. Next add the Koko milk & mix. <br />
3. After the mixture is roughly combined, add the butter & mix. <br />
4. Pour in the dark chocolate chips & mix. <br />
5. Spoon the flapjack mixture on to a baking paper lined baking tray or a silicone tray.<br />
6. Flatten the mixture.<br />
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7. Transfer to the freezer for 10 mins.<br />
8. Preheat oven gas mark 6.<br />
9. Bake for 6 minutes.<br />
<br />
10. Set aside to cool. <br />
11. When completely cooled, cut up & store in the fridge overnight.<br />
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Enjoy munkies! :)<br />
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-75244738688850887252013-05-05T22:25:00.000+01:002013-05-08T11:54:35.275+01:00Protein flapjacks with macadamias, dried fruit & seedsHello again munkies! Here's a macadamia, dried fruit & seed version of my dark chocolate chip & pistachio protein flapjack I posted earlier. I've made flapjacks without butter before, but butter & ghee just seems to give it a more authentic, this could sooo be naughty type of taste! Hahaa! These flapjacks are seriously more-ish, & I will definitely be playing around with the recipe again soon. Here's how this recipe went down:<br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJpT3wNBep7R1udH_vc5gSuSaGr7l_uSHeTJBp6bAislZERl3qnOAJHNiPddAa1eegWALXVOfsn3geqGgyGpsjrmilM3MKyuohHoimwKXY276IyXcJrmgXC2PIdXTnF9wYlZg1Z7yTQvUv/s1600/IMG_1924.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJpT3wNBep7R1udH_vc5gSuSaGr7l_uSHeTJBp6bAislZERl3qnOAJHNiPddAa1eegWALXVOfsn3geqGgyGpsjrmilM3MKyuohHoimwKXY276IyXcJrmgXC2PIdXTnF9wYlZg1Z7yTQvUv/s400/IMG_1924.JPG" width="400" /></a></div><br />
INGREDIENTS:<br />
<br />
(I made 6 fair sized bars)<br />
<br />
1 cup gluten free oats<br />
1&1/2 scoops (45g) of vanilla whey<br />
A sprinkle of cinnamon <br />
1/4 cup macadamias<br />
1/4 cup cranberries<br />
1/4 cup sunflower seeds<br />
1/4 cup pumpkin seeds<br />
1/3 chopped dried apple<br />
1/3 cup Koko milk<br />
1/4 grass fed butter<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Add the oats, whey, macadamias, cranberries, dried apple, pumpkin seeds & sunflower seeds to a bowl & mix. <br />
2. Next add the Koko milk & mix. <br />
3. After the mixture is roughly combined, add the butter & mix. <br />
4. Spoon the flapjack mixture on to a baking paper lined baking tray or a silicone tray.<br />
5. Flatten the mixture.<br />
<br />
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6. Transfer to the freezer for 10 mins.<br />
7. Preheat oven gas mark 6.<br />
8. Bake for 6 minutes. <br />
9. Set aside to cool. <br />
10. When completely cooled, cut up & store in the fridge overnight.<br />
<br />
Enjoy munkies! :)<br />
<br />
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Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-91363098324582959802013-05-05T16:42:00.004+01:002013-05-05T16:42:38.588+01:00Cauliflower chocolate chip protein cookiesI haven't used cauliflower in aaaages in a dessert for some reason? *shrugs* So last night I decided I'd make some cookies with it. Man o maaaan did they turn out good! & there was no WAY I wasn't sharing these bad <strike>boys</strike> munkies. When they've cooled, they're soft & moist in the inside but hard on the outside - soooo good. They even store well in the fridge (I ate one this morning, hehee - YES just ONE - we're taking Tyler to watch Iron Man 3 tonight, so I wanted to save them. Hahaa). You can't really taste the cauliflower, although that wouldn't be a bad thing because cauliflower gives desserts a creaminess. Yum. Give it a try, I promise you won't regret it.. So here goes:<br />
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<br />
INGREDIENTS:<br />
<br />
(It's a fairly big batch, the mixture made 14 chunky munkey cookies)<br />
<br />
1 cup steamed mashed cauliflower <br />
1&1/2 cup gluten free oats<br />
2 scoops (60g) cookies 'n' cream whey (again, vanilla would do)<br />
1/4 cup pumpkin seeds<br />
1/4 cup sunflower seeds<br />
5 tbsp desiccated coconut<br />
6 tbsp Koko<br />
8 Halawi dates (they're the smaller ones, Medjool are the larger ones etc)<br />
1 tbsp melted ghee or coconut oil<br />
10 macadamia nuts<br />
10 almonds<br />
1 medium egg<br />
1/2 cup dark chocolate chips<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Chop about 1/2 head of cauliflower & steam until soft enough to mash.<br />
2. Pour boiling water over the dates & leave to soak for at least 10 mins.<br />
3. Preheat the oven to gas mark 4.<br />
4. When the cauliflower is done, mash with a fork then set aside to cool completely (the mash might be grainy & not smooth, but that's okay).<br />
5. Mix the oats, desiccated coconut, pumpkin seeds, sunflower seeds & whey in a bowl.<br />
6. In a separate bowl, mix the mashed cauliflower with the Koko milk.<br />
7. Blend the soaked dates with ghee, egg, macadamias & almonds. <br />
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9. Add the soaked date mix to the bowl with the cauliflower & Koko in it & mix. <br />
10. Now spoon the date, cauliflower etc mix in to the dry ingredients bowl & mix until combined (it will be very sticky but do not threat).<br />
11. Add the dark chocolate chips & stir.<br />
12. Line a baking tray with baking/parchment paper.<br />
13. Use a VERY heaped tablespoon of the cookie mixture & place on baking paper.<br />
14. Now use your fingers to flatten it out a little (not too thin, chunky is good!). <br />
15. Rinse & repeat until the tray is full (I had to do two oven trips as the cookies are tiny).<br />
16. Transfer to oven & bake for 8 minutes.<br />
17. When the cookies are done, take them out & remove the baking paper (with the cookies on) from the baking tray.<br />
18. Set aside to cool on a cooling rack (the cookies will still be soft but they'll harden. Best eaten when completely cooled or an hour or two later. They also taste delicious the next day).<br />
<br />
Enjoy munkies! :)<br />
<br />
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Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-10823282592573663222013-05-03T20:41:00.004+01:002013-05-03T20:42:42.573+01:00Red velvet protein pancakesReeeeed veeelveet proteeeein paaaancaaaakes anyone?! I smothered them in <a href="http://munkeychews.blogspot.co.uk/2013/03/super-simple-super-rich-protein.html" target="_blank">protein chocolate sauce</a> too - they were DELICIOUS. I often use beetroot regularly for brownie recipes (yes beetroot!) I love the way it cooks & the texture it gives. Anyway I've been meaning to make red velvet pancakes for aaaaages, I KNEW they'd be so simple yet tasty!!!! These pancakes are gluten free, refined sugar free & food dye free. Here's how I did it, hope you enjoy them as much as I did:<br />
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<br />
INGREDIENTS:<br />
<br />
(This serving is for two munkies..)<br />
<br />
5 medium eggs<br />
2 medium (uncooked) beetroot<br />
6 medium strawberries<br />
2 tbsp beetroot juice (there should be some juice left IN your beetroot packet!)<br />
2 scoops (60g) cookies & cream whey (or vanilla)<br />
1 tsp vanilla essence<br />
3 tbsp coconut flour<br />
3 tbsp sweet potato flour (or you could use 6 tbsp total coconut flour instead)<br />
1 tsp baking powder<br />
<br />
Ghee or coconut oil for frying <br />
<br />
INSTRUCTIONS:<br />
<br />
1. Crack the eggs in to the food processor & blend until slightly frothy.<br />
2. Chop up the strawberries, beetroot & vanilla essence, add it to the food processor & blend.<br />
3. Add the sweet potato flour & coconut flour & blend until fairly smooth - small lumps are fine.<br />
4. Add the vanilla whey & baking powder to the eggs & blend.<br />
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<br />
5. Heat the pan to a VERY low heat & add just under a level teaspoon of ghee or coconut oil or desired oil.<br />
6. When the ghee has melted move it around the pan to distribute the liquid evenly, allow the pan to get a little hotter before adding the pancake mixture.<br />
7. Pour desired amount of pancake mixture in to the pan, I poured roughly 4 tbsp of pancake mixture.<br />
8. Leave to cook until bubbles form on the surface, then carefully flip the pancake (it shouldn't fall apart).<br />
9. Leave to cook for a further 20-30 seconds then transfer to a plate to cool.<br />
10. Rinse & repeat steps 5-9 until all the pancake mixture is finished.<br />
<br />
Optional:<br />
I spread <a href="http://munkeychews.blogspot.co.uk/2013/03/super-simple-super-rich-protein.html" target="_blank">protein chocolate sauce</a> in between the layers & on top, & decorated the top with desiccated coconut & strawberries. Yum.<br />
<br />
Enjoy munkies! :)<br />
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com1tag:blogger.com,1999:blog-9077270386756201115.post-56295601209013224762013-04-27T15:32:00.003+01:002013-04-27T15:47:33.044+01:00Chocolate & banana layered strawberry & sweet potato flour protein pancakesGood morning Saturday! I bought some sweet potato flour & sweet potato glass noodles yesterday & knew there was NO WAY I was going to pass up experimenting with the sweet potato flour as soon as I got the chance! So, enter Saturday morning.. I made some! They were delicious! I didn't intend to post the recipe but a few people have asked about them, so here goes:<br />
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(This serving was for two hungry-hungry <strike>hippos</strike> munkies by the way..!)<br />
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INGREDIENTS<br />
<br />
5 medium sized eggs<br />
2&1/2 scoops of vanilla whey (75g)<br />
4 tbsp sweet potato flour<br />
2 tbsp coconut flour<br />
1 tsp baking powder<br />
8 medium sized strawberries<br />
2 medium sized bananas<br />
6 squares of 85% dark chocolate (60g)<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Crack the eggs in to the food processor & blend until slightly frothy.<br />
2. Chop up the strawberries & ONE banana & add it to the food processor & blend.<br />
3. Add the sweet potato flour & coconut flour & blend until fairly smooth - small lumps are fine.<br />
4. Add the vanilla whey & baking powder to the eggs & blend.<br />
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5. Heat the pan to a VERY low heat & add just under a level teaspoon of ghee or coconut oil or desired oil.<br />
6. When the ghee has melted move it around the pan to distribute the liquid evenly, allow the pan to get a little hotter before adding the pancake mixture.<br />
7. Pour desired amount of pancake mixture in to the pan, I poured roughly 4 tbsp of pancake mixture.<br />
8. Leave to cook until bubbles form on the surface, then carefully flip the pancake (it shouldn't fall apart).<br />
9. Leave to cook for a further 20-30 seconds then transfer to a plate to cool.<br />
10. Place a square of chocolate on the first pancake (it will melt).<br />
11. Rinse & repeat steps 5-9.<br />
12. Thinly slice some of the banana on the second pancake.<br />
13. Rinse & repeat steps 5-9.<br />
14. Alternate steps 10 & 12 (chocolate, banana, chocolate, banana, then chocolate on the last layer etc).<br />
15. Continue to repeat steps 5-9 until all the pancake mixture has been used.<br />
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Enjoy munkies! :)<br />
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com1tag:blogger.com,1999:blog-9077270386756201115.post-5555749237626843562013-04-27T11:39:00.001+01:002013-04-27T15:00:00.439+01:00Green tea quinoa protein pancakesGood morning munkies! It's Wednesday morning (yes I know it's now Saturday! Hahaa!) & I'm pretty sore from yesterday's bursts of upper body strength-endurance work & right foot is still sporting a lovely little blister from my 5k barefoot run yesterday.. bah, nevertheless it's my rest day & what better way to start my day than some genmai-cha (brown rice green tea yuuummmm) & some experimental green tea quinoa pancakes?!!! So here's how it went down:<br />
<br />
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INGREDIENTS:<br />
<br />
2 medium sized eggs<br />
4 tbsp cooked quinoa<br />
1 tbsp coconut flour<br />
4 tbsp apple sauce<br />
1 scoop vanilla whey (30g)<br />
1 tsp green tea powder<br />
1/2 tsp baking powder <br />
(You could add some green food colouring if you'd like them greener..)<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Crack the eggs in to the food processor & blend until slightly frothy.<br />
2. Add the apple sauce, quinoa & coconut flour & blend until fairly smooth - small lumps are fine.<br />
3. Add the vanilla whey, green tea powder & baking powder to the eggs & blend.<br />
<br />
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4. Heat the pan to a VERY low heat & add just under a level teaspoon of ghee or coconut oil or desired oil.<br />
5. When the ghee has melted move it around the pan to distribute the liquid evenly, allow the pan to get a little hotter before adding the pancake mixture.<br />
6. Pour desired amount of pancake mixture in to the pan, I poured roughly 4 tbsp of pancake mixture.<br />
7. Leave to cook until bubbles form on the surface, then carefully flip the pancake (it shouldn't fall apart).<br />
8. Leave to cook for a further 20-30 seconds then transfer to a plate to cool.<br />
9. Rinse & repeat steps 4-9.<br />
<br />
Optional:<br />
I mixed 3 tbsp chestnut purée, 1 tbsp cream cheese, 1 tsp green tea powder, 2 tbsp vanilla whey, 2 tbsp Koko milk alternative & a sprinkle of cinnamon together & smothered that in between the pancake layers. But you can leave them plain or put whatever you would like in between each pancake i.e - yoghurt, fruit etc. I then sprinkled the top layer with dried apple. Yum.<br />
<br />
Enjoy munkies! :)<br />
<br />
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Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-3995163090267782312013-04-24T12:16:00.000+01:002013-04-24T12:16:13.901+01:00Apple & chai overnight oatsOvernight oaaaats.. what can I say? Well, <br />
1. I'm SUPER excited to be incorporating oats (gluten free!) back in to my belly after a very long break. SO far, it's going well - I'm not feeling lethargic or sleepy - awesome! <br />
2. This recipe is great for those busy in the morning as you make it the night before - delicious oaty goodness ready, waiting for you in the fridge. <br />
3. What an awesome way of using a jar & a productive few minutes before bed. <br />
4. There are sooo many combinations it's unreeeal. <br />
5. They are DELICIOUS FULL STOP. <br />
This recipe is vegan friendly, dairy free, refined sugar free, wheat free & gluten free. <br />
<br />
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<br />
INGREDIENTS:<br />
<br />
1/2 cup gluten free oats (or regular oats)<br />
3/4 cup Koko milk alternative (or milk or any other milk alternative)<br />
1/4 cup boiling water<br />
1 chai tea bag<br />
2 tbsp apple sauce<br />
1/2 a medium sized apple grated<br />
2 tbsp chia seeds<br />
1/2 tsp cinnamon <br />
1 tsp vanilla essence<br />
<br />
Optional toppings:<br />
Sultanas<br />
Coconut flakes<br />
Pumpkin seeds<br />
Sunflower seeds<br />
<br />
A few notes about this recipe:<br />
You'll need a jar (this just makes it more fun, but any container would do I'm sure). If you do not like chai tea, you could omit the tea bag & use 1 cup of milk alternative instead. To make these 'protein overnight oats', just add 1 scoop of whey -<a href="http://munkeychews.blogspot.co.uk/2013/04/chocolate-nut-protein-overnight-oats.html" target="_blank"> here's a recipe for Chocolate nut protein overnight oats</a>. Another thing, if you don't have applesauce, make it yourself! I did! Just peel an apple & chop it up, steam it until soft, & mash to make a purée. One medium sized apple makes roughly 4 tablespoons of applesauce. & LASTLY, chia seeds are ESSENTIAL in this recipe, if you don't have any it won't work nearly half as well.. so go & buy some! Hehee. Hope that helps!<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Pour the boiling water in to a cup over the chai tea bag & allow to brew for 3-5 minutes.<br />
2. When the tea is brewed take the chai tea bag & put it in the cup of Koko milk.<br />
3. Pour the oats, chia seeds, applesauce, grated apple & cinnamon in to the jar & stir to combine.<br />
4. Take the chai tea bag out of the Koko milk & dispose of the tea bag.<br />
5. Pour the Koko milk, chai tea & vanilla essence in to the jar & stir.<br />
6. Transfer the jar to the fridge & leave overnight.<br />
7. In the morning give it a stir & add any toppings you'd like!<br />
<br />
Enjoy munkies! :)<br />
<br />
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-14946809382940717982013-04-24T11:01:00.002+01:002013-04-24T12:13:40.434+01:00Chocolate nut protein overnight oatsOvernight proteeein oaaaats. A perfect portable & easy peasy post workout food! Recently I've been addicted to these post sprinting.. you'll often catch me sitting somewhere on the track nomming my overnight oats out of jar around 11am a few days a week. It's just so damn convenient & hassle free, I'm really loving them at the moment!<br />
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INGREDIENTS:<br />
<br />
1 scoop of chocolate nut whey (30g) (chocolate whey or any other whey would do too)<br />
1/3 cup gluten free oats (or regular oats)<br />
1 cup Koko milk alternative (or any other milk alternative, or milk)<br />
2 tbsp chia seeds<br />
1 tsp cocoa powder<br />
<br />
Optional toppings:<br />
Crushed nuts<br />
Sunflower seeds<br />
Coconut flakes<br />
Chopped dates<br />
70% dark chocolate chips<br />
<br />
A few notes about this recipe:<br />
You'll need a jar (this just makes it more fun, but any container would do I'm sure). Chia seeds are ESSENTIAL in this recipe, if you don't have any it won't work nearly half as well.. so as suggested in my previous overnight oats post, go & buy some! *wink wink*<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Pour the oats, chia seeds, cocoa & chocolate nut whey in to the jar & stir to combine.<br />
2. Pour the Koko milk in to the jar & stir.<br />
3. Transfer the jar to the fridge & leave overnight.<br />
4. In the morning give it a stir & add any toppings you'd like!<br />
<br />
Enjoy munkies! :)<br />
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Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com1tag:blogger.com,1999:blog-9077270386756201115.post-62193190084261116412013-04-20T14:11:00.001+01:002013-04-20T14:11:16.266+01:00Date filled apple & pear protein pancakesIt's Saaatuuuurdaaaaay! & the sun is out - shining gloriously!! I planned to lift today (Saturday is usually one of my lifting days) but how can I resist the wonderful sun & its blue skies today? I can't. SO, tomorrow it is.. the luxury of having a power rack in your living room, hehee. On to the pancakes.. date filled.. oh my goodness. Seriously delicious! I can't believe this was the first time I've ever 'filled' a pancake?! Crazy! Plus it was super easy. Yay! Here's how I did it:<br />
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<br />
(By the way this serving is for 2 hungry munkies - for a single munkey sized serving just half the ingredients)<br />
<br />
INGREDIENTS:<br />
<br />
For the pancakes:<br />
5 medium eggs<br />
1 medium sized pear<br />
1 medium sized apple<br />
2 tbsp gluten free oats (you could definitely substitute this for coconut flour if you don't have any or don't want to use it)<br />
3 tbsp coconut flour<br />
2 scoops of cookies & cream whey (60g total) (you can use any flavour whey)<br />
1 tsp baking powder<br />
Sprinkle of cinnamon<br />
<br />
For the date paste:<br />
4 medjool dates<br />
Boiling water<br />
1 tbsp coconut flour<br />
<br />
Ghee, coconut oil or any other oil for frying<br />
<br />
Optional toppings:<br />
Desiccated coconut<br />
Dark chocolate chips 70%+<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Soak the dates in boiling water for at least 10 minutes.<br />
2. Peel & chop up the apple & pear in to small chunks.<br />
3. Put the chopped up apple & pear in the steamer & steam until soft.<br />
4. When the dates are soaked enough take them out & transfer to a bowl (DON'T THROW AWAY THE WATER JUST YET!)<br />
5. Mash the dates & 4 tablespoons of the water they were soaking in with a fork.<br />
6. Add 1 tablespoon of coconut flour & mix until all is combined.<br />
7. Set aside the date mixture.<br />
<br />
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<br />
8. Crack the eggs in to the food processor & blend until slightly frothy.<br />
9. Add the apple & pear & blend until fairly smooth - small lumps are fine.<br />
10. Add the oat flour, coconut flour, cinnamon, whey & baking powder to the eggs & blend.<br />
11. Heat the pan to a VERY low heat & add just under a level teaspoon of ghee or coconut oil or desired oil.<br />
12. When the ghee has melted move it around the pan to distribute the liquid evenly, allow the pan to get a little hotter before adding the pancake mixture.<br />
13. Pour a small amount of pancake mixture in to the pan & spread to make a thin pancake.<br />
14. Take a heaped teaspoon of the date mixture & place it in the middle of the pancake.<br />
15. Spread the date mixture with your fingers & the spoon so that the mixture is flatter.<br />
16. Pour 2 tablespoons of pancake mixture over the date mixture on the pancake & spread evenly.<br />
17. Leave to cook until bubbles form on the surface, then carefully flip the pancake (it shouldn't fall apart).<br />
18. Leave to cook for a further 20-30 seconds then transfer to a plate to cool.<br />
19. Rinse & repeat steps 11-19.<br />
<br />
Enjoy munkies! :)<br />
<br />
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com1tag:blogger.com,1999:blog-9077270386756201115.post-42526420112125157032013-04-17T22:09:00.002+01:002013-04-17T22:09:48.269+01:00Raw chocolate, nut, fruit & seed ballsThese chocolate, nut, fruit & seed balls are seriously nommy! They're refined sugar free, wheat free, dairy free AND full of natural goodness. They are so damn more-ish.. & you would swear that they are 'naughty' & not 'clean' at all - ha! You cooould make them in to bars if you'd like, but I think they work better as balls personally. So, here you go:<br />
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<br />
INGREDIENTS:<br />
<br />
2 tbsp Cocoa powder<br />
2 tbsp Coconut flour<br />
6 Dates<br />
8 Prunes<br />
1/4 cup Chopped dried apricots<br />
1/4 cup Chopped dried apples<br />
1/4 cup Sultanas<br />
1/4 cup Sunflower seeds<br />
1/4 cup Pumpkin seeds<br />
1/3 cup Almonds<br />
1/3 cup Coconut flakes<br />
2 tsp Honey (to make these vegan you could add agave nectar instead if you like)<br />
1 tbsp Coconut oil or Ghee<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Put the prunes & dates in a bowl & pour boiling water over them until covered, leave to soak for at least 10 minutes (the longer you leave it, the easier they'll be to mash).<br />
2. Take the prunes & dates out of the water & transfer them to a separate bowl<b> (don't throw away the soaking water!)</b>.<br />
3.Add 2 tablespoons of the water that the prunes & dates were soaked in to the bowl.<br />
4. Use a fork to mash the prunes, dates & water together until a paste-like consistency develops.<br />
5. Add the coconut oil/ghee & honey to the paste & continue to mash.<br />
6. Add the coconut flour & cocoa - mash together until combined.<br />
7. In a separate bowl mix the nuts, seeds & dried fruit together.<br />
8. Add the nuts, seeds & dried fruit to the chocolate mixture & mix with a spoon or combine with your hands.<br />
9. Lay a baking tray with baking paper or cling film.<br />
10. Take a heaped teaspoon of the mixture & mould it between your palms until you have a ball - having slightly wet hands will make it easier.<br />
11. Repeat until all of the mixture is gone!<br />
12. Transfer the chocolate balls to the freezer & leave for 20 minutes or more..<br />
<br />
Enjoy munkies! :)<br />
<br />
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com1tag:blogger.com,1999:blog-9077270386756201115.post-38637497575249262242013-04-17T21:33:00.000+01:002013-04-18T12:27:47.565+01:00Roasted broccoli with pumpkin seedsHello munkies! Here's another super simple and nutritious snack, and my favourite way to prepare broccoli. I'm definitely an advocate of steamed broccoli - but roasting it now again is just that little bit more special.. and it's delicious! I love the crunch you get from the pumpkin seeds - not to mention that roasted pumpkin seeds are OUT OF THIS WORLD. Little roasted tasty, crunchy, seed goodness. Trust me, if you can spare the time & a little effort, you won't want broccoli any other way once you've tried it roasted.. sorry steamer!<br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh26Hm9-DXEfEVF6mfn2AjP1pdyNy_G7KzBIW-yWrNfC_PL1ufpF5SH8f-v-xZtMhrmu2gSOd4lzgffXWEu-RSVoYT2y3coyE2rouXhZ-69x3Af7IuUBZNUxATpmvHV4I6dmtjrdmT1rmpY/s1600/IMG_2748.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh26Hm9-DXEfEVF6mfn2AjP1pdyNy_G7KzBIW-yWrNfC_PL1ufpF5SH8f-v-xZtMhrmu2gSOd4lzgffXWEu-RSVoYT2y3coyE2rouXhZ-69x3Af7IuUBZNUxATpmvHV4I6dmtjrdmT1rmpY/s400/IMG_2748.JPG" width="400" /></a></div><br />
INGREDIENTS:<br />
<br />
1 head of broccoli<br />
1/3 cup of pumpkin seeds<br />
1 tsp fennel seeds (optional but yummy)<br />
Salt to taste<br />
Pepper to taste<br />
Extra virgin olive oil or coconut oil or ghee for drizzling<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Preheat the oven to gas mark 6.<br />
2. Chop the broccoli in to florets.<br />
3. Place in a bowl & lightly drizzle with extra virgin olive oil.<br />
4. Use a spoon to mix the broccoli around in order to evenly distribute the olive oil.<br />
5. Add salt & pepper to taste, as well as fennel seeds (optional) & the pumpkin seeds.<br />
6. Mix the contents in the bowl again.<br />
7. Line a baking tray with some baking paper.<br />
8. Spoon the contents of the bowl on to the baking tray & spread out evenly.<br />
9. Allow to roast between 25-30 minutes.<br />
10. Remove the baking tray from the oven & set aside to cool.<br />
11. Eat!<br />
<br />
Enjoy munkies! :)<br />
<br />
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Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-65928754366167359502013-04-07T11:39:00.002+01:002013-04-07T11:39:46.539+01:00Sweet potato Shepherds pie: A turkey mince additionThe munkey chews household absolutely looooooves this pie. It's super yummy & satisfying in all the right ways! The great thing about this pie is that you can throw anything you like in it: peas, carrots, mushrooms, spinach, courgettes etc. You could also use steak or pork mince instead of turkey, or butternut squash or cauliflower instead of sweet potato (I've used both, & both are delicious!). I generally use whatever I have in the house, although turkey with carrots & spinach with a sweet potato mash topping has got to be my favourite. This pie is sweet & savoury, filling & definitely welcome on a chilly day.<br />
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<br />
INGREDIENTS:<br />
<br />
500g turkey thigh or breast mince (note: breast mince will be slightly drier)<br />
1&1/2 gluten free chicken stock cube<br />
3 tbsp tomato purée<br />
3 chopped carrots<br />
4 cubes frozen spinach/150g fresh spinach<br />
1 yellow or orange pepper<br />
1 white or red onion<br />
3 cloves of garlic<br />
Paprika<br />
Salt<br />
Pepper<br />
Mixed herbs<br />
3 medium sweet potatoes<br />
<br />
Things to bear in mind before beginning:<br />
You will need a casserole dish or a baking dish that is grill friendly.<br />
<br />
INSTRUCTIONS:<br />
<br />
1. Peel & chop up your sweet potatoes & steam them until soft then set aside.<br />
2. Whilst the sweet potato is steaming, dice the onion, garlic & pepper finely & set aside.<br />
3. Boil the kettle & place a chicken stock cube & tomato purée in a cup.<br />
4. When the kettle has boiled add 3 tbsp of boiling water to the cup & mix until the chicken stock has dissolved.<br />
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5. Heat the saucepan & add some ghee/coconut oil/desired oil to the pan.<br />
6. When the pan is hot enough, add the onion, garlic & pepper & fry until softened.<br />
7. Add the turkey mince to the saucepan, season with salt, pepper & your preferred herbs & begin to brown the mince.<br />
8. Pour the chicken stock & tomato purée mixture on to the mince.<br />
9. Add the chopped carrots & spinach & stir until everything is evenly distributed.<br />
10. Turn the the stove to a low heat, cover the saucepan & allow to further cook for 15 minutes, stirring every 5 minutes or so to check the spinach & turkey is cooking through.<br />
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11. Mash the steamed sweet potato to a smooth consistency.<br />
12. Transfer the pie filling to the casserole dish.<br />
13. Dollop sweet potato mash on top & flatten it with a spoon or spatula.<br />
14. Sprinkle paprika on top of the sweet potato mash.<br />
15. Transfer the pie to the grill for about 20 minutes (this makes the top crispy & cooks it a little longer too)<br />
16. Allow to cool & devour.<br />
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Enjoy munkeys! :)<br />
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<br />Anonymoushttp://www.blogger.com/profile/11473102322242947746noreply@blogger.com0tag:blogger.com,1999:blog-9077270386756201115.post-90248999838512890132013-04-04T17:23:00.000+01:002013-04-07T11:12:19.163+01:00Sweet potato wraps with a turkey breast, tomato, carrot & avocado fillingHey all you little munkies.. after guzzling down a stack of mango protein pancakes (recipe can be found <a href="http://munkeychews.blogspot.co.uk/2013/03/mango-protein-pancakes.html" target="_blank">here</a>), we headed off for our walk along the Thames. When we reached Bankside we grabbed a hot drink, chilled & tucked into these monsters:<br />
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Oh maaaaaaaan! They were AHmaaaazing!!! The crazy thing is, there are only 3 main ingredients - they hold well & are super tasty. I filled them with turkey, avocado, grated carrot & tomato (recipe posted below). Delicious. So.. moving forward.. we caught a boat home! I don't know WHY we haven't done it before? It was rush hour, tourists everywhere, people rushing completely driven by reaching their destination & there we were by the Thames, Bankside. The boat ride was SO cool, calm & relaxing, we'd definitely recommend it. If you have a travel card the price is discounted & costs around £4. To find out more information you can visit: <a href="http://www.tfl.gov.uk/gettingaround/1131.aspx">http://www.tfl.gov.uk/gettingaround/1131.aspx</a><br />
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Things to bear in mind before beginning to make these wraps:<br />
I used a round silicone mold for these wraps but you can use baking/parchment paper instead if you don't have one. Also can't be sure how these wraps will turn out if you do not have glutinous rice flour. It's the glutinous rice flour that seemed to give these wraps an amazing, kind of rubbery texture that prevented them from ripping, which made them ideal for wrapping. Glutinous rice flour can be found in most Oriental supermarkets, it's not expensive & I will be using it again for future recipes (think protein mochi! Yuummm).<br />
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(these ingredients made 3 medium sized wraps)<br />
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INGREDIENTS:<br />
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For the sweet potato wraps:<br />
1 medium sweet potato<br />
2 medium eggs<br />
2 tbsp glutinous rice flour<br />
1/2 tsp baking powder<br />
1 tsp mixed herbs<br />
Salt to taste<br />
Pepper to taste<br />
<br />
For the filling:<br />
200g of turkey breast steaks<br />
1 medium sized avocado<br />
1 medium sized tomato<br />
1 medium sized carrot<br />
<br />
Foil for wrapping<br />
<br />
INSTRUCTIONS:<br />
<br />
For the sweet potato wrap:<br />
1. Peel, chop & steam the sweet potato until soft.<br />
2. Preheat the oven to gas mark 4 (350 degrees F / 180 degrees C).<br />
3. Crack the eggs in to the food processor & blend until slightly frothy.<br />
4. Add the sweet potato & blend until relatively smooth.<br />
5. Add the glutinous rice flour & blend.<br />
6. Add the herbs, salt, peeper & baking powder & blend until combined.<br />
7. Spoon a third of the mixture on to the silicone tray or baking/parchment paper & transfer to the oven (I cooked two at a time).<br />
8. Bake for 12-15 mins mattering on thickness.<br />
9. Set aside to cool.<br />
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For the fillings:<br />
10. Wash the turkey breast steak & chop it up in to small strips or chunks (this makes it easier to roll), & transfer to a bowl.<br />
11. Season the turkey with your preferred seasoning (I used Sun Tropical's Meat Seasoning)<br />
12. Put the griddle or pan on a medium-high heat & add some ghee, coconut oil or preferred oil for frying.<br />
13. When the griddle is hot enough add the seasoned turkey & leave to brown a while before turning.<br />
14. Turn your turkey to cook on the other side.<br />
15. When the turkey is cooked, set it aside to cool.<br />
16. Whilst the turkey is cooling, grate the carrot & chop the avocado & tomato in to small chunks.<br />
17. Take one of the sweet potato wraps & place it on a plate or a flat surface.<br />
18. Sprinkle some turkey, tomato, avocado & carrot on one side of the wrap taking up about a third of the wrap.<br />
19. Roll the wrap with the fillings inside, start with the side closest to the fillings.<br />
20. Carefully place the wrap on some foil & wrap the foil around the sweet potato wrap (this will help to keep it in place, & you can gradually tear away the foil as you eat it).<br />
21. Eat or they are great to take out & about with you as like I explained earlier, the foil keeps their shape.<br />
<br />
Enjoy munkies! :)<br />
<br />
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