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.

Do you need extra energy in the morning? In this case, these energy balls give you energy and contain all the necessary nutrients you need during the day! Prepare them the day before, and you won’t have to worry about breakfast.

All the ingredients in these balls combine in a perfect harmony of flavors. They contain healthy ingredients such as pea protein, goji berries, chia seeds, and raw cocoa. You can enjoy these energy bites without baking at any time of the day, and you can replenish your energy stocks, for example, before a workout or during a tiring hiking session.

These delicious energy bites are so tasty, and the best part is that they don’t contain any added sugar. The sweet taste comes from the dates and goji berries.

Facts about the nutrients 

Medjool dates are the queens of dates, also called “paradise fruits,” they are tasty, meaty, creamy. They make you think of the taste of caramel while melting in your mouth and bring a series of benefits to the body. Dates are a natural source of vitamins (A, B, C, K), rich in antioxidants and proteins, fiber, and minerals such as iron, magnesium, calcium, sulfur, phosphorus, and potassium. They are considered the healthiest fruits. With each swallow, they improve your mood and give you a state of mental and physical comfort.

Cocoa is at the forefront of superfoods. It contains about 300 chemically identified substances, making it one of the most complex foods in the world. Cocoa contains many minerals (iron, magnesium, copper, chromium, zinc, manganese), vitamins (especially vitamin C), and antioxidants!

In the composition of goji berries, many bioactive compounds are distinguished by their antioxidant effect. Among essential nutrients are carbohydrates in the proportion of 46%, dietary fiber in the ratio of 16%, protein in the proportion of 13%, and fat in only 1.5%. In addition, goji berries are an essential source of micronutrients, such as minerals and vitamins (iron, calcium, sodium, vitamins A and C). Phenolic compounds, polysaccharides, and carotenoids are components of these fruits that bring the most significant benefits to the body.

Cocoa, Nut & Berries Energy Bites

Necessary equipment:

• a medium mixing bowl
• a food processor
• an ice cream scoop

Ingredients:

• 1/2 cup of Medjool dates, pitted
• 1/2 cup of cashews
• 1/2 cup of pea protein
• 2 tablespoons of chia seeds
• 1/4 cup of cocoa nibs
• 1 teaspoon of vanilla extract
• a pinch of sea salt
• 1/4 cup of goji berries, soaked in water for at least 10 minutes
• 2 tablespoons coconut flakes

Instructions:

1. Put the dates, cashews, pea protein, chia seeds, cocoa nibs, vanilla extract, and sea salt in a food processor.
2. Add in the soaked goji berries together with the water they soaked in.
3. Pulse until all the ingredients are well combined, and the texture looks like a dough.
4. Use an ice cream scoop and form equal-sized energy balls. For a more accessible roll, pour some water on your hands and smooth them out.
5. Roll the balls in coconut flakes.
6. Place them into an airtight container and store them in the fridge for up to 5 days.

Raise your and if you like gingerbread! Well, if you like gingerbread flavors, then you will like these muffins. Not for nothing are called gingerbread muffins.

During Christmas, we want to indulge in all kinds of goodies. I have always loved gingerbread for its enticing taste and smell, especially because I associate it with the winter holidays, my grandmother’s house, and childhood memories.

Since I wanted to have a gluten-free recipe, I’ve replaced the regular flour with garbanzo bean flour, also known as chickpea flour. It is a good source of protein, and it makes the muffins fluffy and soft. Cinnamon, cloves, nutmeg, and ground ginger are a natural bouquet of flavors that can not be missing from a holiday-specific holiday!

These muffins are without white flour and, of course, without sugar. And they are ready in a very short time, precisely 30 minutes. They are spectacular, both in taste and appearance! Enjoy them without worrying about the extra pounds.

You can wrap them beautifully and become a perfect edible gift for family members, office colleagues, or school colleagues. You can also omit the cream if you prefer. As an alternative, you can bake the composition in the form of a cake and then decorate it with cream cheese.

If you want to delight your family with a unique dessert, I suggest preparing this muffin recipe. They will be very excited!

Gingerbread Muffins

Necessary equipment:

• a muffin tin
• a small dish, like a ramekin
• a large mixing bowl
• a whisk
• a medium mixing bowl
• a hand mixer
• a cooling rack

Ingredients:

18 muffins

• 2 flax eggs
• 1 cup of garbanzo bean flour
• 1 teaspoon of baking soda
• 2 teaspoons of cinnamon powder
• 1 teaspoon of ground ginger
• 1/2 teaspoon of ground nutmeg
• 1/4 cup of organic maple syrup
• 2 flax eggs
• 2 tablespoons of coconut oil
• coconut cooking spray oil

glaze:

• 1 tablespoon of vegan butter or cream cheese
• 1 tablespoon of unsweetened almond or coconut milk
• 1/4 teaspoon of cinnamon powder

Instructions:

1. Preheat the oven to 350 degrees.
2. Prepare the muffin tin and grease them with coconut cooking oil spray.
3. Make flax eggs by combining 2 tablespoons of ground flax with 6 tablespoons of filtered water in a small bowl. Set them aside.
4. Combine garbanzo bean flour with baking soda and spice in a large mixing bowl.
5. Combine maple syrup, eggs, coconut oil in a medium mixing bowl and mix using a hand mixer. The mixture should get creamy and smooth.
6. Carefully incorporate the dry ingredients into the wet ones and mix until well combined.
7. Pour about 1/3 of a cup of batter into the prepared muffin tin.
8. Bake for about 15 minutes. Check if the muffins are cooked using the toothpick method. If it is clean when removing the toothpick, it means that the delicacy has baked; if the toothpick shows traces of dough, then it means that the cake must remain in the oven.
9. Remove from the oven and set aside to cool for about 10 minutes.
10. Carefully take the muffins out of the tin.
11. In a medium bowl, combine vegan butter/cream cheese, almond milk, and cinnamon powder. Mix well until combined. Transfer the cream into the fridge and keep it cold until the cupcakes cool completely.
12. Once the muffins are thoroughly cooled, drizzle the muffins with the glaze.