Of Curried monkeys…

Stardate: 22nd January, 2017

Hey all!

A number of you, having read our previous article (“What’s in your post-workout shake?“), expressed interest in seeing other moderately exotic but doable recipes you could try at home.

So here’s one, from this morning.


The backstory:
Following @jaysmilezz’s workout this morning… I proposed a #smoothie challenge. “Pick a colour”, I told her. “I’ll make something healthy, delicious, and relevant to your goals… In that colour.”

She picked yellow.
Yellow of all things.
I mean… who picks yellow?!
Yellow foods have great anti-inflammatory effects… but they’re generally not what you think about chugging down in a smoothie.

Anyway… challenge accepted.

Our #smoothieoftheday? I call it a Curried Mango Monkey.


  • Ginger
  • Curry
  • Fresh Mint
  • Coconut milk
  • Whey protein
  • Nutmeg
  • Frozen mango
  • (Optional: Low caloric sweetener of choice, to taste.)
  • (Optional: a pinch of cayenne pepper.)
Now… this was fucking delicious. Perplexingly delicious layers of atypical flavours.
But, ‘healthy’?
Let’s dissect that claim.
‘Curry powder’, is actually a blend of several spices. Depending on the region of acquisition, those ingredients can be turmeric, coriander, cardamom, cumin, sweet basil… with sexy additions like fennel seeds, ginger, and cinnamon… each of which has health benefits on to itself.
Curcumin (the active ingredient in turmeric, which gives it [and curry] that rich yellow/orange colour) has been shown to have CRAZY antioxidant and anti-inflammatory properties. We’re talking reduced joint pain, reduced plaque build-up in arteries… and SO many other potential applications. And this is just ONE component of curry powder. I hate the word superfood… but, were I one to toss it around, I’d definitely include curry under that umbrella.
Mango is LOADED with antioxidants, which may have cancer preventative/fighting effects. Some of these include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat. Its enzymes can positively impact digestive health. Mango may also clear the skin up, as well as positively impact your sex life.

Clean, clear skin.
And sex.

Mint is delicious.
The end.
No, but seriously, its amazing flavour aside… mint can positively impact digestion, reduce nausea and headaches, improve mood and perceived energy levels, as well as positively impact alertness. Due to it germicidal and antibacterial properties, it has been shown to improve oral health, as well as skin health. Its enzymes are also being researched for their cancer-fighting potential.
Also… did I mention how fucking delicious it is?
(NB: We discussed the health benefits of whey protein, coconut milk, ginger, nutmeg, as well as the neutrality of non-caloric sweeteners in our previous article.)
So… how does the Curried Mango Monkey stack up?
To re-cap:
Low in calories… A moderate amount of fibre… High in protein… Moderate in health-promoting fatty acids… Loaded with potentially amazing, naturally occurring, phytochemicals.

Let me know what you think, in the comment section below. 😉

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

Nark’s Coconut & Raisin Oatmeal Cookies!

NarkSide: September 16th 2011

Hey all! It’s September 16th… 7 days before my birthday. September, for me, is my ‘peak month’: i.e. the month where I push myself extra hard to be in peak form, so I can celebrate my birthday in my best shape ever. As such, my diet gets extra tight at this time.

If you guys have been following my “Dieting should never be boring” series, you’ll know that ‘tight’, for me, doesn’t equate to ‘tasteless’.

I thought I’d show you how I get a ‘sweet treat’ in on night’s like tonight when I’m craving something of the sort. Here goes!!!


  • 6 packets of splenda (or the equivalent in stevia OR 1/2 cup honey)
  • 1 cup raisins
  • 1/2 cup dried coconut
  • 1/2 cup rum
  • 1/2 cup quick oatmeal
  • 1/2 cup multigrain flour (rye, cracked wheat, corn grits, barley flakes,
    rolled oats, rye malt, sesame seeds, millet)
  • 1 cup vanilla protein powder (Or plain if you prefer a milder taste)
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 cup apple juice
  • Water (as needed to achieve correct consistency)
  • Pam Cooking spray
  • 1 sexy toothpick


  • Add rum to raisins… and allow the raisins to soak (covered, and
    refrigerated) overnight.


  1. Drain the Raisins, and save the fluid for later use.
  2. Add all dry ingredients to a bowl and stir evenly.
  3. To the dry ingredients add apple juice, the rum-flavored fluid from the
    raisins. Stir until evenly mixed. (NB: If the mixture isn’t moist
    enough, add just enough water to achieve the desired consistency.
  4. Cover the mixture, and let it sit for 20 minutes.
  5. Fold in the raisins by hand, until they are just about evenly distributed.
  6. Next, grease a flat baking pan with cooking spray.
  7. Using a spoon, start dropping the cookie dough onto the baking pan.
  8. Pre-heat oven to 350 degrees.
  9. Place baking pan into oven, and bake cookies at 350 degrees for 15 minutes.
  10. When the 15 minute timer goes off, poke the middle of one of the cookies
    with a toothpick to assess doneness. The toothpick should come out clean. (NB: should it not be clean, turn the oven off and let the cookies sit in the
    still-hot oven for 5 minutes more).
  11. Let cookies cool for 10 minutes before removing from baking pan.
  12. Stuff yourself without losing your abs. 😀

And Happy Birthday to all of your Libras and Virgos out there!

-Corey “Narkissos” Springer
Owner of:
“The NarkSide” Fitness Forums
Apollo Fitness Barbados
NarkSide Apparel