VIDEO: ‘Mind Over Munch’ Healthy Pull Apart Monkey Bread Recipe
By Space Coast Daily // November 2, 2019
ABOVE VIDEO: Healthy pull apart monkey bread! Yum! (Mind Over Munch Video)
INGREDIENTS for dough
1 cup (235mL) light almond milk 2 Tbsp light butter
1 packet (2 tsp, 7g) rapid rise yeast
3 3⁄4 cups (450g) whole wheat pastry flour
1⁄4 cup stevia/granulated sweetener
1 tsp cinnamon
1⁄2 tsp pumpkin pie spice (or sub 1⁄4 tsp
cinnamon, & pinch of nutmeg, ginger &
ground cloves) 1⁄2 tsp salt
1⁄3 cup (75g) canned pumpkin pureé
INGREDIENTS for coating
1 Tbsp light butter, melted 3 Tbsp light almond milk 2 tsp cinnamon
2 tsp pumpkin pie spice
2 Tbsp raw sugar
2 Tbsp stevia/granulated sweetener
• Heat almond milk and 2 Tbsp light butter over medium low heat. Whisk well. Once combined, remove from heat and allow to cool slightly.
• In a the bowl of a stand mixer, combine yeast, 3 cups (360g) of flour, 1⁄4 cup (6g) stevia, salt, and spices for dough. Stir.
• In a separate bowl, whisk together canned pumpkin and egg.
• In the stand mixer bowl with a dough hook attachment, add egg/pumpkin mixture and luke warm
milk. Beat on medium-low speed.
• Add remaining flour a little at a time (about 1 Tbsp or so) until dough forms a ball and pulls from the sides.
• Beat 5 minutes on medium-low speed.
• Cover the bowl of the stand mixer with plastic wrap and allow to rise for 20 minutes.
• While the dough rises, set aside coating: one bowl with mixed milk/melted butter, and one bowl with mixed spices/sugar.
• After dough has risen, transfer to a floured surface and turn out the dough and begin kneading . Fold over the dough a few times, and then make a log shape.
• Cut log into six even pieces. Keep one of the pieces out and keep the rest under plastic wrap to prevent drying.
• Divide the piece of dough into 8 smaller pieces and roll each piece into a one-inch ball.
• Dip each dough ball into the butter/milk mixture and then the sugar/spice mixture. Transfer to a sprayed bundt pan, layering the dough balls around the entire pan and then on top of each other.
Cover with plastic wrap along the way to prevent drying.
• Repeat for the other 5 larger pieces of dough until you have 48 balls of dough in the bundt pan.
• Cover with plastic wrap and allow dough to rise once more for 25 minutes.
• Preheat oven to 325°F (170°C).
• Uncover the pan, and brush with a little extra butter/milk mixture on top.
• Bake for 8–12 minutes, until risen and slightly browned on top! These are best slightly undercooked, so if you’re unsure, just take them out!
• Allow to cool for 5 minutes before flipping onto a plate and decorating with your icing of choice! (I use 1⁄3 cup (40g) powdered sugar, 2 Tbsp cream cheese, 1 Tbsp almond milk, 1⁄4 tsp vanilla).
NUTRITION per dough ball
(yields 48 pull-apart dough balls, 4 per serving):
40 calories | 7g carbs | 1g fat | 1g protein
Welcome! I’m Alyssia Sheikh, and I’m the founder of Mind Over Munch. What began as my personal challenge to eat clean for 100 days on Instagram has become a journey of sharing recipes, fitness tips and general advice for your healthy lifestyle!
On the Mind Over Munch website, you’ll find delicious recipes that are guilt-free and figure-friendly alternatives to your favorite foods (and more!) without sacrificing any flavor. I am a group fitness instructor and personal trainer, and while I love exercise–I’ll be the first to say that weight loss, weight maintenance, and muscle gain are mostly dependent on diet (although a good balance of diet, exercise, and rest are all crucial to incorporate into your regular regimen!). Through this resource, you’ll find recipes that are appropriate for you regardless of your fitness and health goals. These recipes are NOT just for people dieting–these are for people who want to maintain a healthy lifestyle, and learn how to enjoy the foods they love without ousting anything from their diet.
My philosophy on food revolves around “moderation” being key, and not depriving yourself of things you want. I believe that allowing yourself to enjoy the foods you crave is essential to prevent overindulging. The problem is that most of us don’t truly practice “moderation.” Eating out once a week used to be “moderate,” but for many dining out daily is now the norm. I live in NYC and am a huge foodie, so I of course love to indulge in a not-so-light-meal every once in a while–which is all the more