Nutritious Chunky Monkey Protein Mylkshake

Chunky Monkey -proteiinipirtelö; Chunky Monkey protein shake

[vegan, gluten-free, palm oil-free, soy-free, no added sugar]

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Nutritious Chunky Monkey protein mylkshake brings you a fountain glassful of summery yumminess. It’s made from banana, my favorite protein powder, and cashew drink, topped with crushed walnuts and chocolate chunks. This protein mylkshake is a near-genius way to combine the healthiness of a protein smoothie and the deliciousness of home-made nice cream. It’s so delightful, you’ll want it for breakfast, lunch, snack, and dinner!

Becoming a Protein Shake Fan

I’ve been eating clean for the past couple of months. I’ve kept a close eye on what I’ve put in my mouth. That might seem alarming, considering the serious eating disorder I struggled with in the past. I did think long and hard about it, though. First and foremost, I want to eat in a way that’s beneficial to me in every way possible.

But I felt that I had to stop and think about how I was eating. When I started to exercise in a more goal-oriented way three months ago, my diet felt so carb-heavy. It needed to be geared more toward greasing and muscling up my body!

Ravitseva Chunky Monkey -proteiinipirtelö; Nutritious Chunky Monkey protein mylkshake

Enter: protein powders. Now, for quite some time I’d been aware that as a vegan with an active lifestyle, getting enough protein from food requires careful planning and tracking. Especially if you’re looking to increase muscle mass, you need to get 1.2–1.7 grams of protein per weight kilogram from food. For a 60-kg female, that’s 72–102 grams of protein per day. Reaching these numbers without protein supplements can be challenging.

The protein powders I had previously experimented with had tasted like chalk and artificial sweeteners. But then I found Women’s Best. It’s a European sport nutrition, beauty, and apparel brand. Their products have been designed for active women and can be easily ordered online. The brand’s protein powders might not be the most inexpensive ones out there, but the taste is in a league of its own. I fell in love with Women’s Best instantly. If I didn’t use to be much of a protein shake drinker before, I sure am one now!

Hot Summer Days Call for Nutritious Chunky Monkey Protein Mylkshake

Not only was I not drawn to the taste of vegan protein powder before discovering Women’s Best, I also didn’t think that a smoothie could replace a meal. I used to associate protein shakes with something unappetizing that you were more or less forced to consume after working out. If I wanted to eat light and healthy, I’d much rather make myself a salad from fresh ingredients.

I think of summer as a high salad-eating season. When it gets really hot and humid, I don’t feel like eating anything apart from salad made from cool, crisp ingredients – except for ice cream, maybe. Yes, ice cream! That’s it! Why not get the best of both worlds: creamy, chilly ice cream and all of the health benefits of a protein shake? Why not combine them into velvety milkshake that would be drinkable liquid but also thick enough to be eaten with a spoon? And so I thought of nutritious Chunky Monkey protein mylkshake!

Ravitseva Chunky Monkey -proteiinipirtelö; Nutritious Chunky Monkey protein mylkshake

I didn’t hesitate to put my idea into practice. It was also the perfect occasion to test the new mini food processor that I had just unboxed. I had spent the afternoon on our sunny backyard terrace immersed in the latest novel by my favorite crime author, Clare Mackintosh – and sweat! It was getting close to dinner time, but it was so hot outside that a large glass of milkshake for dinner sounded tempting. And so I made myself one. It was the best decision I’ve made in a long time. Nutritious Chunky Monkey protein mylkshake sure lived up to my expectations!

How to Make Nutritious Chunky Monkey Protein Mylkshake

Without further ado, let’s get down to business. I want another glass! That’s how heavenly nutritious Chunky Monkey protein mylkshake is. It’s the divine union of homemade nice cream and protein shake.

Anyone who’s made nice cream at home knows that the easiest way to go is with frozen, overripe bananas. That’s what you’ll start with even here. For this recipe, you’ll need two medium bananas that have been sliced into pieces before freezing. Remove the bananas from the freezer about half an hour before making the mylkshake in order for them to thaw a bit and make it easier on your food processor.

Lähikuvassa pirtelön saksanpähkinä- ja suklaarouhe; Close-up of the walnut and chocolate chunk topping

Process the bananas until smooth and creamy. Use either a food processor or a blender. Just remember to let your machine rest between processing, scraping down the sides if necessary. Add the syrup of your choice (I used MyProtein sugar-free maple syrup), vanilla extract, and protein powder. Keep processing until fully incorporated. It’s a good idea to strew the protein powder evenly in the processor bowl, so it won’t all dust up when you start the machine.

In order to make nutritious Chunky Monkey protein mylkshake liquid enough, finish off by adding plant-based drink to it. I added 1/3 cup of cashew mylk. Depending on the liquidness of other ingredients, that might be too much. Because of that, add only a small amount (one tablespoon is good) of plant drink a time, process for a couple of seconds, and check the consistency. Stop adding, when you’re happy with the result.

Ihana vegaaninen proteiinismoothie; Yummy vegan protein smoothie

In my opinion, the taste of cashew drink is perfect for this mylkshake. I love Alpro Cashew Original drink that’s low in sugars and fats but has a rich, creamy taste. Compared to the almond and soy drinks of the same brand, I find the texture thicker and nuttier. That’s not to say that other plant drinks wouldn’t work just as well for this recipe, so feel free to experiment. Just remember to add your mylk of choice gradually, so you won’t end up with a watered down shake.

Pour the mylkshake into a fountain glass. Top with crushed walnuts and dark chocolate chunks. You can press down some of the nut and chocolate chunks, if the pile on top gets too tall. Now, what’s left is grabbing a straw and a spoon and enjoying! You’ll love it! Just keep in mind that your nutritious Chunky Monkey protein mylkshake will make a melted mess if you let it sit in the sun for too long. Only make it when you’re ready to eat it.


Chunky Monkey -proteiinipirtelö; Chunky Monkey protein shake

Chunky Monkey Protein Mylkshake

This velvety mylkshake is the yummy union of nice cream and protein shake. It's loaded with soft banana, protein powder power, and rich cashew mylk – and topped with generous chunks of walnuts and dark chocolate. It's the perfect breakfast, lunch, snack, or pretty much anything!
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Course: Breakfast, Dessert, Lunch, Snack
Cuisine: American, Vegan
Keyword: banana, banana dessert, breakfast, cashew drink, cashew mylk, chocolate chunks, crushed walnuts, dark chocolate, easy mylkshake, easy smoothie, easy vegan dessert, easy vegan recipe, frozen banana, gluten-free, healthy, high in protein, home-made nice cream, lactose-free, low-calorie, low-carb, no added sugar, non-dairy, plant-based, plant-based drink, protein powder, protein smoothie, protein snack, refined sugar-free, snack, soy-free, sugar-free syrup, vanilla extract, vegan chocolate chips, vegan smoothie recipe, vegan snack, walnuts
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1
Calories: 339kcal
Author: Susanna Rönn

Equipment

  • Food processor or blender

Ingredients

  • 2 overripe, frozen bananas
  • 1 tsp sugar-free syrup or maple syrup
  • 1 tsp vanilla extract
  • 1 scoop Women's Best Cookies & Cream protein powder about 3 tbsp
  • ¼–⅓ cup cashew mylk or other preferred plant drink
  • 1 tbsp crushed walnuts
  • 1 tbsp dark chocolate chunks

Instructions

  • Chop the overripe bananas into pieces and place in the freezer the previous night. Remove them from the freezer and let thaw at room temperature for 30 minutes.
  • Add the bananas in the food process and blend until smooth. Add the syrup, vanilla, and protein powder and keep processing. Drizzle in the cashew mylk one tablespoon a time until reaching desired consistency. You might not need as much cashew mylk as stated in the recipe. The mylkshake should be thick but pourable.
  • Pour the mylkshake in a large glass or mug and top with crushed walnuts and chocolate chunks. Serve and enjoy right away!

Nutrition

Serving: 200g | Calories: 339kcal | Carbohydrates: 56g | Protein: 24g | Fat: 4g | Saturated Fat: 1g | Sodium: 55mg | Potassium: 846mg | Fiber: 10g | Sugar: 29g | Vitamin A: 151IU | Vitamin C: 21mg | Calcium: 12mg | Iron: 1mg
Did you make this?Mention @keksitaikinavegaani and tag #thecookiedoughvegan!

Homemade Peanut Butter Chips

Maapähkinävoihippuja pienessä kulhossa; Peanut Butter chips in a ramekin

[vegan, grain-free, gluten-free, sugar-free, keto, soy-free, palm oil-free]

Linkki tekstiin suomeksi

I’m so excited! I think I’ve nailed it with this little recipe. My homemade peanut butter chips taste so rich and delicious – just the right combination of sweet and salty. They have a smooth but not overly soft consistency. There’s still texture to bite into after folding them in your favorite brownies and baking them in the oven. And hey, they’re totally guilt-free: vegan, gluten-free, and sugar-free.

The Land of Peanut Butter Lovers

My year as a foreign exchange student in the U.S. was filled with peanut butter delicacies: peanut butter and jelly sandwiches, peanut butter cups, and gooey, peanut butter chip-laced brownies. I would’ve been blind not to run into peanut butter anywhere and everywhere. Americans love their peanut butter, and they put it in pretty much everything!

Maapähkinävoihippujen ainekset; Ingredients of Peanut Butter chips

And for good reason; it’s completely delicious! All-natural, additive-free peanut butter is also very healthy (unless you eat jarfuls of it). Of course you can’t vouch for the healthiness of many of the desserts made with peanut butter, since they tend to contain a lot of refined sugar.

Replace Chocolate with Homemade Peanut Butter Chips

Homemade peanut butter, when consumed in moderation, is good for you. The same goes for homemade peanut butter chips, when you make them without added sugar. You’ll get the health benefits of peanuts, as well as the wonderfully intense taste, without anything unnecessary.

In many of my recipes, I’m used to using chocolate chips. They’re such an American staple and the go-to add-in of millions of home bakers. Numerous classic American desserts, including chocolate chips cookie dough and cookies, are made with chocolate chips. What else?

What if you used homemade peanut butter chips instead? They’re an excellent substitute for chocolate, because they’re healthier but equally delicious. Many store-brand dark chocolate chips are high in sugar. 100 grams of my homemade peanut butter chips contain no more than 6 grams of sugar. And that’s natural sugar from peanuts. There’s no added sugar at all.

Itse tehdyt maapähkinävoihiput; Homemade Peanut Butter chips

Make Peanut Butter Chips from Four Ingredients

Yes, you only need peanut butter, erythritol, cocoa butter, and vanilla extract. The biggest challenge isn’t from what and how but with what to make homemade peanut butter chips. This is because the appearance of the peanut butter chips is relevant to their usability and esthetic qualities.

I have a silicone chocolate chip candy mold that I got from Amazon. It’s so great to use. And it’s just the right fit for our freezer. It’s a real time saver, when it comes to making any kinds of baking chips at home. It’s easy to use, but the end results look pretty professional. If you donä’t have a candy mold at hand, there’s an alternative method to make your homemade peanut butter chips. Just spread the dough onto a small baking sheet and press down to about 1/4 inch thickness. Freeze it according to the instructions below. After that, you’ll be able to cut or break the thin sheet into small square or rectangular pieces.

Itse tehdyt maapähkinävoihiput valmistuvat helposti muotilla; A candy mold makes chip-making easy

The ingredient list is short but maybe a little unusual. However, these four ingredients are likely to result in the best homemade peanut butter chips you’ve ever tasted:

  • Peanut butter – I love making peanut butter at home, because I get it just how I like it and without any unnecessary additives. Click on the link above for the recipe. When it comes to using store-bought peanut butters, get the all-natural kind with only salt added. Be sure to check the labels carefully, because not all “natural” peanut butters are what they claim to be.
  • Powdered erythritol – Erythritol is a naturally occurring sugar alcohol or polyol that is extracted from glucose using fermentation. It’s completely calorie-free, so it doesn’t raise blood sugar levels or cause tooth decay. It’s almost as sweet as regular granulated sugar and can be used in place of sugar. You can grind erythritol into powder using a blender or food processor or get it already in powder form. My favorite powdered erythritol is Sukrin Melis, which I buy online.
Maapähkinävoihippujen raaka-aineet; Ingredients for peanut butter chips
  • Cocoa butter – The Finnish brand Foodin has a delicious, high-quality, and easy-to-use cocoa butter product. The butter comes in granular form, which my eldest daughter thinks looks funny. When I getting together the ingredient for these homemade peanut butter chips, she asked me why I was going to use grated cheese in them! The only downside is that cocoa butter is pretty pricey, but the fantastic flavor makes up for it. The rich smell alone is enough to convince you. Be extra careful when melting cocoa butter so it won’t seize or clump up. I recommend using a double boiler, in order to keep the temperature low enough. You can substitute coconut oil for the cocoa butter, if you’d like. In that case, the homemade peanut butter chips are likely to soften much faster at room temperature and when handling them.
  • Vanilla extract – Anyone, who is familiar with American-style baking, must be familiar with vanilla extract. It works well in any kind of baking, as a matter of fact. So it’s worth investing a couple of euros or dollars in, especially if you want to add that authentic flavor to your sweet treats and desserts. Simply Organic is my favorite vanilla extract brand.
Maapähkinävoitahna valmiiksi sekoitettuna; Peanut Butter paste after mixing

Once you’ve got your ingredients ready, it’s as simple as melting the cocoa butter and stirring the rest of the ingredients in it. The result is a sticky and thick paste with an intense flavor. That’s what irresistibly yummy homemade peanut butter chips are made of!


Itse tehdyt maapähkinävoihiput; Homemade Peanut Butter chips

Homemade Peanut Butter Chips

The sweet and salty peanut butter chips are a rich addition to brownies, cookies, muffins, and overnight oats – not to mention popping a handful of them like candy!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert
Cuisine: American, Keto, Vegan
Keyword: cocoa butter, confectioners sugar, dairy-free, easy vegan recipe, erythritol, gluten-free, grain-free, lactose-free, palm oil-free, peanut butter, peanut butter recipe, peanuts, powdered erythritol, soy-free, vanilla extract, vegan
Prep Time: 1 hour 15 minutes
Total Time: 1 hour 15 minutes
Servings: 4
Calories: 187kcal
Author: Susanna Rönn

Ingredients

  • ½ cup peanut butter natural/homemade
  • ¼ cup powdered erythritol or confectioner's sugar for non-keto
  • 1 tbsp cocoa butter melted
  • 1 tsp vanilla extract

Instructions

  • Melt the cocoa butter in a double boiler. Fill a saucepan about halfway with warm water. Place a heat-proof mixing bowl on top of the saucepan so that the bottom of the bowl doesn't touch the water. Add the cocoa butter in the bowl. Turn the stove on low. The steam from the simmering water will gently melt the cocoa butter.
  • While melting, stir the cocoa butter with a fork. Once melted, remove from the stove. Let cool for a couple of minutes.
  • Add the peanut butter, powdered erythritol, and vanilla extract. Mix until thoroughly combined and smooth.
  • Scrape the mixture onto a silicone chocolate chip mold. Smooth into the candy mold using a spoon. If not using a candy mold, spread the mixture on a parchment paper-lined baking sheet or tin. Smooth it out and press firm to a ⅕-inch thick, rectangular sheet. Put the candy mold or baking sheet in the freezer for an hour.
  • Remove the peanut butter chips from the freezer right before intending to use them. Gently pop them out of the mold onto a plate. If not using a mold, use a sharp knife to cut the sheet of peanut butter mixture into small pieces. Store the peanut butter chips in the freezer.

Nutrition

Serving: 50g | Calories: 187kcal | Carbohydrates: 7g | Protein: 8g | Fat: 25g | Saturated Fat: 9g | Sodium: 5mg | Potassium: 195mg | Fiber: 2g | Sugar: 3g | Calcium: 13mg | Iron: 1mg
Did you make this?Mention @keksitaikinavegaani and tag #thecookiedoughvegan!

Healthy Banana Peanut Butter Bars

Banaani-maapähkinävoipalat; Banana Peanut Butter bars

[vegan, gluten-free, palm oil-free, soy-free, no added sugar]

Linkki tekstiin suomeksi

Going bananas yet again! Getting tired of my banana recipes? Well, I’m not, so I’m serving one more delicious banana-based dessert to you. Here come healthy banana peanut butter bars! They are a no-nonsense, low-calorie adaptation of a classic American treat, chocolate chip peanut butter bars. I hope you enjoy them!

Healthy Banana Peanut Butter Bars Take on a Classic

When it comes to discovering new go-to dessert recipes, one of my absolute favorite sites is Chocolate Covered Katie. Katie’s recipes are wonderfully straightforward, easy, and exceptionally delicious. That’s why I keep visiting her site on a regular basis. Her focus is on traditional American desserts, sweet treats, snacks, and breakfast foods, as well as adaptations of them. There are lots of vegan recipes, or vegan, gluten-free, and ketogenic options are provided in addition.

I love so many of Chocolate Covered Katie’s recipes, but one that has stood out lately is one for Chocolate Chip Peanut Butter Bars. It’s a dessert recipe that’s so quick to make with no hassle. And as is typical of so many American desserts, it combines the fantastic flavors of peanut butter and chocolate. Chocolate chip peanut butter bars taste amazing, although the downside is that they’re pretty calorie dense and, as such, not the healthiest alternative.

Banaani-maapähkinävoipalat; Banana Peanut Butter bars

I decided to take a slightly lighter approach to this dreamy dessert. Unlike the chocolate chip peanut butter bars that inspired me to make them, my healthy banana peanut butter bars contain no added sugar. They’re naturally sweetened with banana, as well as erythritol, which is completely calorie-free. I also ditched the chocolate this time around and added a couple of tablespoons of protein powder to the mix. As a result, my healthy banana peanut butter bars are a vegan delicacy with less carbs and calories compared to the original recipe.

It’s Like Peanut Butter to My Banana

I’ve noticed that home-made peanut butter tends to be quite liquid and even a bit fluffy. Roasting the peanuts for a few minutes too long brings up a lot of their natural oils, and you might end up with a batch of peanut butter that’s bordering on runny. There is a marked difference from the supermarket peanut butters with added emulsifiers like soy lechitin. Vegan chocolate bars and chips typically also contain soy lechitin.

In this recipe, you’ll start by adding half a mashed banana to the peanut butter. It goes without saying that those are also the two main ingredients used. At first, when you combine the mashed banana and peanut butter, nothing seems to happen. As a matter of fact, the peanut butter only seems to be getting more liquid and hard to handle.

Raaka-aineina banaania ja maapähkinävoita; Banana and Peanut Butter as main ingredients

But then, the magic starts to happen! As you continue mixing, it becomes evident how well the two go together. It’s like banana to my peanut butter or peanut butter to my banana! The mixture becomes really thick and absolutely deliciously lush. It’s no longer hard to imagine it as the basis for your healthy banana peanut butter bars. To be honest, it’s got me entertaining the idea of ditching the whole baking process for planting my face in the peanut butter and banana goo.

Banana goes well with peanut butter, because it gives it just the right kind of texture. Besides, it adds just enough sweetness to the naturally salty peanuts. Inspired by this recipe, I tried filling my cookie dough cups with peanut butter and banana. It worked perfectly in them, too!

Banaani-maapähkinävoipalat; Banana Peanut Butter bars

Banana Topping for Your Healthy Banana Peanut Butter Bars

Just for the sake of eliminating unnecessary food waste, it’s a good idea to use the other half of your banana in the recipe. Slice the remainder of the banana lengthwise or crosswise. Then top your healthy banana peanut butter bars using your imagination.

I topped mine by placing the banana slices symmetrically on top of the batter. I also pressed them down quite a bit in order to get an even surface. When they were done and had cooled, I cut 12 equal slices with the banana slices intact.

Inspiration for decorating the bars with sliced banana obviously comes from the banana bread craze of these past couple of months. I have been loving so many brilliant and beautiful decorations quarantine-ridden home bakers all around the world have posted on social media. I guess this pays homage to their finesse.

Banaani-maapähkinävoipalat; Banana Peanut Butter bars

Of course you could use just about anything else. Next time, I might substitute crushed peanuts, macadamia nut halves, raisins, or cacao nibs for the banana topping. Not unlike Chocolate Covered Katie, I might even indulge myself with some dark chocolate chips. Whatever you (or me) end up using doesn’t take away from the fact that healthy banana peanut butter bars make for a delicious little sweet treat!


Banaani-maapähkinävoipalat; Banana Peanut Butter bars

Banana Peanut Butter Bars

These healthy snack bars are full of rich, gooey taste. Easy-peasy, yummy, and good for you!
5 from 1 vote
Print Pin Rate
Course: Dessert, Snack
Cuisine: American, Vegan
Keyword: almond drink, baking soda, banana, banana dessert, easy recipe, easy vegan dessert, easy vegan recipe, erythritol, gluten-free, gluten-free oat flour, healthy, mashed banana, no added sugar, oat flour, palm oil-free, peanut butter, peanut butter recipe, peanuts, powdered erythritol, protein powder, refined sugar-free, soy-free, vanilla extract, vegan
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 12 bars
Calories: 128kcal
Author: Susanna Rönn

Ingredients

  • ½ banana mashed
  • 2 dl peanut butter
  • 1 tsp vanilla extract
  • ¾ dl gluten-free oat flour
  • 2 tbsp protein powder
  • 1 dl erythritol regular or powdered
  • 1 ¼ tsp baking soda
  • tsp salt
  • 2 tbsp almond drink

Topping

  • sliced banana, dark chocolate chips, or crushed peanuts optional

Instructions

  • Preheat the oven to 350°F/180°C. Line a small (6.5 x 8") baking tin with parchment paper.
  • Mash half a banana in a small bowl. Save the other half for topping (optional). Add the peanut butter and vanilla extract. Mix well. If the peanut butter is very thick, gently warm it in the microwave for a couple of seconds and then add in.
  • In a separate small bowl, combine the oat flour, protein powder, erythritol, baking soda, and salt. Stir the dry ingredients into the wet ingredients. The dough will seem very thick at first, but keep stirring to combine.
  • Add the almond drink and mix well to combine. Drop the dough into the baking tin. Press a piece of parchment paper on top to smooth it out evenly. Remove the paper.
  • Top the bars with sliced banana, dark chocolate chips, or crushed peanuts. Bake for 15 minutes or until the edges brown slightly. Let cool at least 30 minutes, as the bars will set while cooling.
  • Use a sharp knife to cut into 12 equal bars. Enjoy!

Nutrition

Serving: 30g | Calories: 128kcal | Carbohydrates: 9g | Protein: 5g | Fat: 9g | Saturated Fat: 2g | Sodium: 38mg | Potassium: 149mg | Fiber: 2g | Sugar: 2g | Calcium: 11mg | Iron: 1mg
Did you make this?Mention @keksitaikinavegaani and tag #thecookiedoughvegan!