I admit that whenever I organize a home party, it takes me a while to make a list of all the dishes I am going to prepare. It’s not as easy as just making more portions of the same food I usually cook for my family. The most challenging aspect is that our guests for the party include vegetarians, vegans, meat-eaters, people with allergies, Celiac disease, and so on. So, I need to be careful and do some smart choices in order to make sure everyone will be happy and not go hungry.

I usually simply try to choose foods that can be easily enjoyed by everyone, no matter their dietary preferences. For me, these Bean Burger Sliders on Sweet Potato Buns are a great fit!

You might already know that I have other recipes for veggie patties on the blog (like the lentil leek burgers), but this one is by far the quickest to make which makes it great for parties. All you need is a food processor or a high-power blender and of course, a grill.

I present you a delicious dish recipe that, accompanied by a garnish of grilled vegetables, can be a delicious meal, even for the most capricious!

Nutritional Information (for one serving):

• Servings: 16
• Calories: 130
• Protein: 7g
• Carbohydrate: 23 g
• Fiber: 7 g
• Sugar: less than 1 g
• Total Fat: 3 g
• Saturated Fat: 0 g
• Polyunsaturated: 1 g
• Monounsaturated: 1 g
• Cholesterol: 0 mg
• Sodium: 130 mg
• Potassium: 115 mg
• Vitamin A: 90%
• Vitamin C: 63 %
• Calcium: 12%
• Iron: 10%

The percentage sign refers to the daily recommended value. This value may be higher for you if you are an athlete or have a particular nutritional deficiency.

Bean Sliders on Sweet Potato Buns

Necessary equipment:

• a small bowl
• a food processor OR a high power blender
• a large mixing bowl
• a parchment paper

Ingredients:

• 2 large sweet potatoes
• 2 tablespoons of avocado oil
• 1 flax egg
• 2 cans of low-sodium black beans or red kidney beans
• 1 can of low-sodium garbanzo beans
• 1 cup of oat bran
• 2 tablespoons nutritional yeast
• 1 can of green hatch chiles
• 2 teaspoons of garlic powder
• 1 teaspoon of chili powder
• 1 teaspoon of cumin powder
• 1/2 teaspoon of black pepper
• 1/2 teaspoon of red paprika
• 1/4 cup of garbanzo bean flour

Instructions:

1. Peel and cut the sweet potatoes into 1/2 inch slices and lightly drizzle with avocado oil. Set aside for now.
2. To make the flax egg combine 1 tablespoon of ground flax seeds with 2 tablespoons of filtered water. Set it aside.
3. Drain the black beans and garbanzo beans and rinse them well.
4. Place the garbanzo beans, oat bran, and nutritional yeast in a food processor or a high-power blender.
5. Pulse for at least 30 seconds or until the texture resembles gritty flour.
6. Add in the flax egg, green hatch chiles, and all remaining spices. Continue pulsing until well combined.
7. Add in the black beans and pulse until the mixture reaches your desired consistency. You can either blend it all the way so that you can’t see individual ingredients or you can also leave some of the black beans visible if you like.
8. Combine the beans mixture with garbanzo flour in a large mixing bowl.
9. Heat a grill to 450°F (232°C).
10. Use an ice cream scoop or a large spoon to scoop the patty-shaped bean mixture onto a parchment paper sheet.
11. Place the sweet potato slices onto the heated grill grates. Cook the sweet potato slices for about 5 minutes, flip on the other side, and cook for an additional 4 minutes. If you want to get crispy sweet potato slices, then you can increase the cooking time a bit.
12. Place the beans patties and parchment paper onto the heated girl and cook them for about 7 minutes, then flip and cook for 5 more minutes.
13. Arrange the burgers on serving plates and pair them with grilled vegetables, homemade salsa, and if you like spicy food, a dash of sriracha sauce.

Have you ever heard of tempeh? I discovered it a few weeks ago, and since then, I have been experimenting with it extensively!

Tempeh is like an improved version of tofu. The difference between soy and tempeh is that tempeh undergoes a fermentation process.

Tempeh is a food rich in protein, its firm texture, delicate aroma, versatility, and nutritional content, making it perfect for anyone looking for a healthy and delicious alternative to eating meat. It is a versatile ingredient with many health benefits, some of which make it stand out and make it a popular option among vegans and vegetarians because it is rich in nutrients.

• Tempeh is a complete soy-based food. Tempeh does not contain cholesterol, and it is low in fat but rich in protein and fiber. It contains niacin, known as vitamin B3, which supports the lowering of LDL cholesterol and total cholesterol, preventing cardiovascular disease and enhancing the body’s immunity. In addition, tempeh is rich in essential fatty acids Omega 3 and Omega 6. The balance between them is vital for the health of our bodies. Moreover, tempeh also contributes to bone health through its high calcium content, which can prevent the development of osteoporosis.
• Tempeh is a very healthy food, especially in terms of gastrointestinal effects. The beneficial bacteria in tempeh support the more accessible breakdown of proteins into amino acids, facilitating their absorption by the body. Moreover, the probiotics resulting from fermentation stimulate the digestive system, strengthen the immune system and help restore the body during antibiotic treatments.
• Tempeh is the meat of vegetarians because it has as much protein as chicken or beef. A serving of tempeh has 113 grams, of which 21 are protein, which means almost half of the daily requirement of 46 grams.
  

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Tempeh is neutral and pasty with a seed mix taste, similar to that of a walnut, but it is versatile and can absorb and enhance all the flavors. Tempeh is usually marinated or seasoned to enhance the flavor, then crushed, baked, and added to various dishes. You must cook it for at least 20 minutes before consuming it for better digestion. Here is how you can cook it:

• Grilled – Tempeh is deliciously grilled. Marinate for 20 minutes at room temperature or refrigerate for a few hours. It can be cut into cubes for skewers, along with mushrooms, bell peppers, cherry tomatoes, zucchini, or onions.
• Sandwiches – Slice the tempeh and lightly fry for 5 minutes in olive oil over low heat. Season with soy sauce and place on slices of bread, along with pickles, mustard, and lettuce.
• Salads – Marinated tempeh cubes can be lightly hardened in olive oil and added to salads, along with mayonnaise, red onions, and greens.

Tempeh Toast Sandwich

Yield: 2 servings

Necessary equipment:

• a small mixing bowl
• a baking dish

Ingredients:

• 4 slices of whole-grain bread
• 1 package of tempeh (8 oz)
• 2 ounces of spreadable non-dairy cheese
• 1 teaspoon Sriracha sauce
• 1 tablespoon of avocado oil
• 4-5 lettuce leaves
• 1/2 tomato, sliced
• 1/2 small onion, diced
• coconut oil cooking spray

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Spray a baking dish with coconut oil cooking spray.
3. Slice the tempeh block into about 6 thin pieces.
4. Place the tempeh slice in the baking dish, one next to another.
5. Mix the Sriracha sauce and avocado oil in a small bowl.
6. Drizzle the tempeh with the sauce mixture, but reserve one tablespoon for later.
7. Bake tempeh for about 10 minutes.
8. After 10 minutes, flip the tempeh on the other side, drizzle with the remaining sauce, and bake for another 5 minutes.
9. While the tempeh is in the oven, toast the bread slices.
10. Spread the plant-based cream cheese on two of the slices and arrange your sandwich ingredients on top. My choice was: lettuce, tempeh slice, red onion, tempeh slice, tomato, lettuce.
11. Top with the remaining slice of bread, cut, and enjoy warm!

Delicious and irresistible, homemade pancakes are among the most delightful breakfast ideas. They have sweetened our childhood and continue to do so today, so it is the dessert adored by children and loved by adults.

Many things have been written about the history of this desert; how many countries, so many names for the famous pancakes. The ancient Greeks called them teganites, while the Germans called them palatschinke. We take a trip and arrive in Austria, where they are known as pfannkuchen, and the Serbs call them palacinka. Hungary has chosen the name of palacsinta, and last but not least, the Slovaks, enjoy a portion of palacinka.

Tasty Pancakes with Coconut Flour

Today, in the weekend-specific relaxation, I decided to make pancakes. And since the only flour I had in the house was coconut flour, I adapted the ingredients, and I got an excellent and delicious breakfast. These coconut banana pancakes became a hit with my family.

These pancakes are tasty as the traditional version with white flour, are fluffy and flavorful, and perfect if you want to try something different. There are a lot of differences between classic pancakes and coconut flour, from taste and preparation to texture and nutritional quality.

I admit that I am a greedy person, I am not very proud of it, but I learn to live like this and not to over-eat, especially when it comes to pancakes, donuts, and other wonderful, sweet treats. Even while being on a diet, I try to eat tasty, not only healthy. I often adapt recipes, test many combinations, and this recipe for fluffy pancakes is a real success after many attempts. The whole family loves them. You can cook them quickly; they are soft and with a light coconut flavor. I was even told that they are better than the classic ones, so they are worth trying and considering.

I’ve made this recipe a few times before, but I think it depends a lot on the coconut flour used. Sometimes I easily handle them in the pan; other times, I gave real fights with the spatula and composition. If you’re not lucky when flipping the pancakes, you can opt for the “scrambled pancakes” crisis solution. Mix them in the pan with a fork or spatula, and you’re done.

You will get about ten fluffy and tasty pancakes from the quantities below, but if you have fewer mouths to feed, use only half of the amounts.

Coconut Banana Pancakes

Necessary equipment:

• one large mixing bowl
• two small mixing bowls
• a medium non-stick pan
• a whisk

Ingredients:

Serving size: 10 pancakes

• 1 1/2 cup of whole wheat flour
• 1/2 cup of coconut flour
• 3 teaspoons of baking powder
• 2 teaspoons of cinnamon powder
• 2 eggs, at room temperature
• 1 1/4 cup of unsweetened plant-based milk (almond, coconut, oats)
• 2 teaspoons of pure vanilla extract
• 1 banana
• coconut cooking spray
• optional topping ideas: organic maple syrup, jam, coconut flakes, natural nut butter, fresh fruits

Instructions:

1. Combine the whole wheat flour, coconut, baking powder, and cinnamon powder in a large mixing bowl.
2. In a small bowl, whisk the eggs until frothy for about two minutes.
3. In another small ball, smash the banana using a fork.
4. Add in milk, eggs, vanilla extract, and mashed banana. Stir well to combine.
5. It is time to incorporate the dry ingredients into the wet ones and carefully stir them until completely smooth.
6. Heat a non-stick pan and grease with cooking coconut oil.
7. Pour half a cup of the batter onto the pan. Pancakes should have 1-inch in diameter.
8. Once you see bubbles forming on top, flip the pancake gently on the other side. Fry until golden on both sides.
9. You can enjoy the pancakes with maple syrup, jam of your choice, coconut flakes, nut butter, or fresh fruits. The toppings are countless and will perfectly complete the excellent taste of low-carb pancakes.

For another great recipe, try my gluten-free pumpkin spice pancakes!

Muffins with bananas and chickpea flour or, more simply said, how you could delight the whole family with a healthy dessert, great for morning coffee, for a delicious snack at the office, or the child’s school lunch box.

From the “gluten-free” category (and not only), here is a recipe invented quickly, with what I had around the house: sugar-free and gluten-free muffins. They are straightforward to prepare, fast, and reconcile many requirements regarding special nutrition.

I prepared these gluten-free muffins several times (now I can make them with my eyes closed), but only now have they come to see the light of day.

Garbanzo flour (chickpea flour) successfully replaces any flour, be it white or whole-wheat. Chickpea flour can be added to many dishes, from sweets and cakes to sauces or soups. It has a subtle nutty taste and provides beneficial nutrients such as protein, fiber, iron, potassium, calcium, magnesium, zinc, vitamin A, vitamin C, vitamin B6, vitamin K.
Chickpea flour is one of the most used types of gluten-free flour, so necessary for people with gluten intolerance and for all those who want a diet as healthy as possible and nutritionally balanced.

I initially made this recipe as banana bread, and the result was delicious. But since I am a big fan of muffins that can be quickly frozen and enjoyed as a quick snack, I decided to transform the classical banana bread into tiny muffins. And it worked!

They are ready very quickly and, like any other muffins, are very easy to make. The difference between these and the classic muffins is the list of ingredients and the lack of a high amount of sugar and white flour products.

The combination of bananas, chickpea flour, and coconut flakes is delicious, and the fact that I did not add sugar in the composition makes me put them on the list of favorites in terms of desserts.

Convince yourself and give it a try! I am sure you won’t regret it!

Nutritional Information:

• For 1 muffin
• Calories: 85
• Carbohydrate: 10 g
• Fiber: 2 g
• Sugars: 4 g
• Protein: 2 g
• Fat: 4 g
• Saturated Fats: 2 g
• Polyunsaturated fats: 0 g
• Monounsaturated fats: 0 g
• Cholesterol 19 mg

Chickpea Banana Muffins

Necessary equipment:

• a muffin tin
• a large mixing bowl
• a medium mixing bowl

Ingredients:

20 muffins

• 3 medium bananas, ripe
• 2 large eggs
• 1 teaspoon of melted coconut oil
• 1 teaspoon of apple cider vinegar
• 2 teaspoons of raw honey
• 1 teaspoon of pure vanilla extract
• 2 tablespoons coconut milk (unsweetened)
• 1 1/2 cup of garbanzo bean flour (chickpea flour)
• 1 teaspoon of baking powder
• 1/2 teaspoon of Ceylon cinnamon
• a pinch of sea salt
• 1 cup of coconut flakes (unsweetened)
• coconut cooking oil to grease the muffin tin
• optional topping: banana slices or peanut butter

Instructions:

1. Preheat the oven to 350°F (176°C) and prepare a muffin tin.
2. Spray your muffin tin with coconut cooking oil.
3. In a large mixing bowl, use a fork to mash the bananas.
4. Add the eggs, coconut oil, apple cider vinegar, honey, vanilla extract, and coconut milk. Whisk everything to combine thoroughly.
5. In a medium mixing bowl, combine garbanzo flour (chickpea flour) with baking powder, cinnamon, and sea salt.
6. Add the dry ingredients over the wet ingredients and whisk gently to combine. Be careful not to overmix. Whisk to incorporate all the elements.
7. Add in the coconut flakes and stir gently to combine.
8. Pour the batter evenly into the prepared muffin tin.
9. Bake for about 15 minutes or until the center is set. To check if the muffins are baked before removing them from the oven, do the toothpick test. Insert a toothpick in the middle of the dough and take it out. If there are traces of dough on the toothpicks, it means that the muffins must remain in the oven. On the other hand, if the toothpick comes out clean, the muffins are baked.
10. Take out from the oven and set aside to cool down a bit for about 10 minutes.
11. Take the muffins out of the tin gently and enjoy!

The muffins go perfectly with peanut butter and banana slices, but they are pretty good without another topping for a lighter version.

Sandwiches with healthy ingredients can successfully replace any main meal, especially if the vegetable season allows you to try some delicious vegan recipes. Even if you are used to seeing the base of a sandwich around meat and cheese, find out that you do not need animal products to make a tasty and nutritious sandwich. And this sandwich is the proof you need!

Honey Mustard Sandwich with Crispy Tofu successfully satisfies the need to eat something consistently but still very fragrant.

The ingredients are available to anyone, and the only thing more difficult is that, if you want to come out ideally, in the ten minutes it takes to prepare, you have to pay full attention to them.

You probably already know that meat is a complete protein. Tofu is the meat of vegetarians because it has as many proteins as chicken or beef. A serving of tofu has 21 grams of protein, which means almost half of the daily requirement.

If I aroused your curiosity, all you have to do is a test!

Honey Mustard Sandwich with Crispy Tofu

Necessary equipment:

• parchment paper
• a small mixing bowl
• a medium mixing bowl
• a medium pan

Ingredients:

2 servings

• 4 slices of whole-wheat bread
• 1/2 package extra firm tofu
• 3 tablespoons of Sabra Honey Mustard Spread
• 1 teaspoon of raw honey
• 1/4 cup of almond meal
• 1 teaspoon of avocado oil
• 2 garlic cloves, minced
• 1/4 cup of Champignon mushrooms, sliced
• 1/4 teaspoon of red pepper flakes
• a pinch of black pepper
• a pinch of sea salt
• 2 lettuce leaves
• 3 ounces of roasted red peppers
• coconut cooking oil spray

Instructions:

1. Preheat the oven to 350 degrees and prepare a baking tray with parchment paper.
2. First, take the tofu out of the package and drain the juice as well as possible. Then cut into slices and place them on paper towels arranged on a flat surface. Cover them with another layer of paper towels and put something heavy on top, such as a plate. Let the pieces of tofu press for at least 20 minutes. Check the wipes and, if they are too wet, replace them.
3. Combine two tablespoons of Honey Mustard Spread with honey in a small mixing bowl.
4. Combine almond meal with garlic powder, red pepper flakes, black pepper, and sea salt in a medium bowl in a medium bowl.
5. Coat tofu slices in the honey mixture thoroughly and then with the almond meal mixture.
6. Line the tofu slices on parchment paper and spray with cooking spray just a little bit.
7. Bake for about 15-20 minutes, flipping the slices halfway.
8. While the tofu is baking, heat avocado oil in a medium pan.
9. Add in minced garlic and mushrooms slices, stir and cover the pan with a lid. Leave to cook on low heat for about 5-7 minutes.
10. Toast the bread slices according to your preference.
11. Use the remaining one tablespoon of Honey Mustard spread on two of the bread slices.
12. Add lettuce leaves and mushrooms over the bread slices and cover with roasted red pepper.
13. Top with roasted tofu slices and cover with the remaining bread slice.