Baked Sweet Potatoes with Broccoli and Teriyaki Tempeh

sweet-potatoes and broccoli with teriyaki tempeh

I asked my sister the other day what she would like to see more of on the blog, and she said: simple supper options. So, in that spirit, here we go!

The original recipe inspiration for this came from Vegetarian Times magazine. I’m a huge library user and I love going in and finding that the new issue of VT is available. They have a lot of neat vegan and plant-based recipes, and such beautiful photographs!

sweet-potatoes and broccoli with teriyaki tempeh

I feel like I’m going through a bit of recipe fatigue at the moment. Maybe it’s because I have a cold (I’m not sure what I feel like eating) or because I made soup and it was too hot and I burned off all my taste buds (making me sometimes not sure what I actually AM eating). So between the two, I mostly feel like eating the soup I made for lunch, and then again for supper, because, well, there’s a lot of it. And then I don’t have to think too much.

Speaking of, this cold is relatively minor, but still a blow to my ego. I like to think I am cultivating the ferrari of immune systems, and when I get a cold IN SEPTEMBER I suddenly think, geez louise. Ferrari? Not in your dreams, lady.

sweet-potatoes and broccoli with teriyaki tempeh

Then again, colds are a reminder of exactly that – our immune systems are a bit compromised. Maybe it means you’re working too hard; not resting enough; not eating the best foods for your body; not getting enough gentle, restorative exercise (like walking in this beautiful fresh air!).

Which brings us back to this supper. It’s simple, nourishing, a great balance of sweet and salty and umami, a beautiful visual feast of green and orange, and pretty easy for your body to handle, from a digestion standpoint.

So maybe I should say, thank you cold! For pointing me in the direction of some healing foods, for making me take a moment to look at where I’m not giving my body what it needs, and for reminding me, yet again, that being healthy really is the best feeling and the best gift.

sweet-potatoes and broccoli with teriyaki tempeh

Baked Sweet Potatoes with Steamed Broccoli and Teriyaki Tempeh

  • Author: Backyard Owl
  • Recipe Notes: plant-based, nut-free, gluten-free (if you use a gluten-free soy sauce), grain-free

Ingredients:

  • one head of broccoli
  • one pkg tempeh
  • 4 medium sized sweet potatoes
  • one large onion
  • 2 tablespoons olive oil, coconut oil, or coconut oil
  • 1 teaspoon sea salt/himalayan pink salt/sacred salts
  • 3 tablespoons low-sodium tamari
  • 2 tablespoons maple syrup
  • 1 teaspoon your favourite dijon mustard

Instructions:

  1. To marinate tempeh: in a medium glass bowl, whisk together tamari, maple syrup, and mustard. Slice tempeh into cubes and shake around in your marinade. Refrigerate until ready to use.
  2. Preheat oven to 400F.
  3. Slice sweet potatoes into long wedges and place on baking tray.
  4. Slice onion into rounds and scatter artistically over sweet potatoes.
  5. Drizzle oil over sweet potatoes/onions and sprinkle with sea salt.
  6. Bake for 25-35 minutes or until sweet potatoes are soft and onions smell amazing.
  7. While the potatoes are cooking, gently steam/boil (steaming is preferred, but you might be like me and not currently be in possession of a steamer) broccoli in or over boiling water until close to tender and a brighter green colour. Drain and keep warm.
  8. In the last few minutes of your potatoes baking, place tempeh on a baking sheet and throw in the oven, baking until lightly browned.
  9. Arrange sweet potatoes, broccoli, and tempeh your plate, and drizzle with a little leftover marinade, if desired.
  10. Enjoy!

l© Backyard Owl

Chocolate Chunk Nut Butter Blondies (with Teff Flour)

chocolate chunk nut butter blondies with teff flour

Are you enamored with teff flour yet? I am! Teff flour is my new baking darling. Making cookies? Teff flour. Making brownies? Teff flour. Making snack bars? Heck, yes, teff flour!

Even the Globe and Mail is publishing full page articles extolling the virtues of teff, and when the Globe and Mail gets on board, you know teff is making it mainstream. According to the Globe, teff is great for iron, protein, and fibre. Particularly of note, teff’s fibre comprises a lot of resistant starch, a particular kind of starch that resists digestion in your small intestine. This starch makes it into your large intestine and is turned, by the bacteria there, into good stuff for your body (basically it feeds the bacteria and they turn it into short-chain fatty acids). All very positive.

Teff has been called the endurance grain, the stamina grain, the energy grain, and more. Or maybe those are names I’ve made up. Either way, consensus is that teff should be in your diet prontissimo.

chocolate chunk nut butter blondies with teff flour

So let’s talk blondie bars. Also, don’t get too excited, but I’m going to be trying teff BROWNIES soon. Yes and yes.

But back to the blondies. These are another very easy intro recipe for teff. Easy to make gluten-free, simple ingredients, and really pretty forgiving. You can’t go wrong with nut butter and chocolate chunks in anything. You can’t teff this up.

The original recipe is from Vegan Richa; I just upped the teff factor. I took them to the office for a farewell party and my sister called them “the best bars ever”. They would make an awesome lunch snack (we are in the back to school zone) or a tasty and healthy-ish option for a work snack shindig.

Enjoy! Also I promise I’ll stop with the teff play on words very soon. I’ve pretty much run out of ideas anyways.

chocolate chunk nut butter blondies with teff flour

Chocolate Chunk Nut Butter Blondies (with Teff Flour)

  • Author: Original recipe from Vegan Richa; tweaks by Backyard Owl
  • Recipe Notes: vegan, gluten-free, oil-free

Ingredients:

  • 1/4 cup + 2 tablepoons non-dairy milk
  • 2 tablespoons maple syrup
  • 1/2 cup organic cane sugar
  • 1 tablepoon flax seed meal or ground chia
  • 2 teaspoons vanilla
  • 3/4 cup almond butter or peanut butter or other smooth nut butter (I used a mix of almond and peanut)
  • 1/2 cup teff flour
  • 1/4 cup  + 2 tablespoons coconut flour (or more teff, if you don’t have coconut flour)
  • 2 tablespoons cornstarch
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 2/3 cup gluten-free/dairy-free chocolate chunks

Instructions:

  1. Preheat oven to 350F.
  2. In a large bowl, whisk together milk, flax/chia, maple syrup, sugar, and vanilla until smooth.
  3. Stir in nut butter until completely combined.
  4. In a separate bowl medium-sized bowl, whisk together teff and coconut flours, cornstarch, salt, baking soda, and cinnamon.
  5. Add dry ingredients to wet and mix until well-combined (without, you know, stirring the thing to oblivion).
  6. Spread batter into a (very lightly) greased 8×8 pan and bake for 18-25 minutes, depending on your oven’s hotness. They should pull away from the edges of the pan just slightly and look dry on top.

© Backyard Owl

Tender Teff Peanut Butter Shortbread Cookies

tender teff peanut butter cookies

Wow, that title is a mouthful.

But then again, so are these cookies.

In keeping with the theme of using gluten-free flours in recipes that make them shine, these simple cookies take teff flour and let it sing. And they are certainly easy to make, straightforward, and made with simple clean ingredients.

Tender Teff Peanut Butter cookies require just six ingredients (or eight, if you add the raisins and chocolate chips and I definitely recommend that you do), and, while I haven’t tried them this way, I suspect they would be equally delicious with almond butter. Maybe even cashew butter or sunflower seed butter, if you are feeling particularly bold and wild.

tender teff peanut butter cookies

They’re tender, sweet but not too sweet, and just the right amount of crumbly. Gluten-free cookies are great like that. The whole goal of shortbread is to be free of gluten – it’s what gives shortbread that classic sandy texture. Gluten-free and shortbread are like two peas in a pod. And since lots of gluten-free baking turns out a bit crumbly/sandy anyways, why not say it was what you were aiming for in the first place?

Quite frankly, the first time I made these I ate too many of them. Plus, I put chocolate chips in them AND made those little cross hatching marks on them that make peanut butter cookies so much cuter. What’s a gal to do?

tender teff peanut butter cookiestender teff peanut butter cookies

But out of that snacking experience was born the freezer test. I usually bake things, eat a few from the oven, and freeze all the rest. It’s a system that works for me. These cookies freeze really nicely. Keep that in mind if you want to make a larger batch. The recipe is so simple it can be halved, doubled, etc.

So all hail teff flour! And nut butter. And whatever else you want to add. Hey-oh!

For more glorious teff options, try teff banana chocoate chip muffins.

Tender Teff Peanut Butter Shortbread Cookies

  • Author: Backyard Owl tweaks on this original recipe from Bob’s Red Mill
  • Recipe notes: vegan, gluten-free, soy-free, naturally-sweetened

Ingredients:

  • 1 1/2 cups teff flour
  • 1 cup peanut butter
  • 1/2 cup maple syrup
  • 1/2 cup coconut oil
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon himilayan pink salt or sea salt
  • optional: 1/2 cup chocolate chips and/or 1/2 cup raisins

Instructions:

  1. Preheat oven to 350F.
  2. In a small saucepan and over low heat, whisk together peanut butter, coconut oil, and maple syrup, just until combined.
  3. Stir in vanilla.
  4. Take off heat and let cool for a minute or two
  5. Stir in teff flour and salt and mix until combined.
  6. Stir in raisins and/or chocolate chips, if using.
  7. Scoop by the spoonful and round into balls, before placing on a baking sheet.
  8. Cross hatch and flatten the cookie dough using a fork – this is where we get that classic peanut butter cookie look.
  9. Bake for 13-15 minutes, depending on size, and let cool.
  10. Enjoy!

© Backyard Owl

Make Chickpea Flour Shine With These 5 Awesome Recipes

chewy chocolate chip chickpea cookies - vegan & gluten-free

Sometimes after buying a large bag of chickpea/teff/sorghum/coconut/almond/etc. flour, you make the recipe you intended to make and then think, ‘huh. Well, that still leaves me 95% of this flour. What do I do with it now?’

It’s handy to have a back-pocket repertoire of recipes that feature whatever flour you have in mind. And chickpea flour is a great place to start building that repertoire.

There are a number of amazingly delicious and healthy things that you can do with chickpea flour, and that you can really ONLY do with chickpea flour. As in, the recipes require chickpea flour to work. When you’re into gluten-free baking, it’s really great to find a recipe that showcases your gluten-free flour for the beauty that it is.

For the recipes below, you don’t need any other flours or blends. Nope, you scoop out the chickpea flour and you’re off to the races. I like that kind of simplicity.

savoury chickpea flour crackers with onion and sesame seeds

Now, I’m sure I’ve talked about the nutrition of chickpea flour before, but I’m going to do it again because it helps it stick in my brain and because it’s worthwhile information to share.

In addition to being a beautiful golden yellow colour, chickpea flour has fibre, protein, iron, and it is, of course, naturally gluten-free. It also has B vitamins and trace minerals, and is most infinitely better for you than bleached all-purpose flour (which should really be limited to special occasion baking, or eliminated completely).

Below are five amazing recipes below that I have vetted personally for awesomeness.  The process was rigorous and scientific, let me tell you. I am 99.6% confident you’ll agree with my findings that the below recipes are both delicious and nutritious.

Enjoy those golden halycon chickpea flour days.

Make Chickpea Flour Shine With These 5 Awesome Recipes

  1. ONE BOWL CHOCOLATE CHIP COOKIES: chewy, healthy, chocolatey, easy to make, and full of protein and fibre. You can’t beat that for a chocolate chip cookie.
  2. ITALIAN SOCCA: an amazing crepe-like flatbread that you can cook up in a skillet, and use for pizza crusts, wraps, and more. Like a chickpea flour pancake, socca is totally delicious, especially with caramelized onions.
  3. VEGAN FRENCH TOAST: chickpea flour makes the most perfect vegan french toast ever. Or, if you want to call it by its chickpea flour name, you can use “fronch” toast, which helps distinguish it from regular french toast and quite frankly is way more fun to say.
  4. SAVOURY CHICKPEA FLOUR CRACKERS: you can make these crackers any way you want. They’re really quick to make and very hearty for those of you that like a substantial cracker with a good crunch. The flavour options are extensive.
  5. QUICHE a la CHICKPEA: if you haven’t already guessed, chickpea flour is a perfect stand-in for the custardy, savoury protein of eggs. These mini quiches are awesome. Make them crustless or with a gluten-free crust if you are looking for something a little more luxury. Then, add some caramelized onions or sundried tomatoes. Ooh la la!

© Backyard Owl

Homemade Muesli Breakfast Cereal with Banana Chips and Raisins

homemade muesli with blueberries

I lived in Granada, Spain for about 6 weeks after my second year of university, and for the entire time, I subsisted (for breakfast) on Fruta y Fibre cereal, purchased from a nearby department store that had a grocery chain in the bottom. It was basically flaked wheat cereal with dried fruit and banana chips, and I topped it with soy milk, which at the time was the only non-dairy milk I could find.

To this day, the taste of that kind of cereal brings back this feeling of summer (it was HOT there) and more particularly, summer mornings when you weren’t sure what the day would hold, you knew there was going to be adventure, and your breakfast was something you really looked forward to. Breakfast was the stable, delicious known quantity in my day of unpredictability.

homemade muesli with rolled oats and banana chips

Flash forward some ten plus years, and you find me mostly having smoothies or oats for breakfast. A few years ago I stopped buying packaged breakfast cereals – I was trying to reduce my consumption of ‘processed’ foods and I was also getting tired of the packaging. But, a few weeks ago, in this flash of summer heat, I had a sudden desire for breakfast cereal. And not just any kind – a replica of the Fruta y Fibre cereal I had so many moons ago, right down to the banana chips.

Now, to call this a recipe is a bit of stretch. And to pretend banana chips offer ANY health value is also kind of a stretch, but sometimes having a balanced approach to health means enjoying the foods that are meaningful to you, but taking the time to make them the best version that they can be.

homemade muesli with blueberries

So that’s what this cereal is. It uses a processed flaked cereal, it’s true, but everything else is whole food. And basically you just toss all the stuff together in a big tupperware container. And yes, it is WAY cheaper than any of the cereals you’ll find at the grocery store. Packaged muesli will set you back something considerable, but making your own is actually pretty cheap per serving, once you’ve invested in the main ingredients.

Top this homemade muesli with blueberries or strawberries or some other awesome seasonal fruit, and boost the nutrition with hemp seeds or chia seeds. Also, you can easily swap in a gluten-free flaked cereal if you want it to be gluten-free. Just ensure you are also using gluten-free oats, and substitute more oats for the kamut flakes.

And don’t forget about those banana chips! They lend the whole cereal this tropical air, which will help carry you away to the desert-like beauty of the Spain of your mind.

Not bad for breakfast cereal.

Homemade Muesli Breakfast Cereal with Banana Chips and Raisins

  • Author: Backyard Owl
  • Recipe Notes: plant-based, egg-free, dairy-free, high-fibre

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup kamut flakes (or more rolled oats)
  • 4 cups high fibre flaked cereal (I like the kind that comes in the big eco packs – less packaging, better price)
  • 1 cup raisins
  • 1 cup banana chips (look for something organic here – I found some that are organic, and made with organic cane sugar and organic coconut oil)
  • 1 cup almonds
  • 1/2 cup pumpkin seeds
  • 1/2 cup walnuts

Instructions:

  1. Mix all the stuff together in a big container with a good seal. Store in a cool, dry place (or in the fridge, to preserve the healthy fats in the walnuts).
  2. Portion out into servings and top with fruit and almond milk. (You probably don’t need to be told how to eat cereal, right?) I like mine with hemp and chia seeds as well. I keep them in the fridge and add just before eating.

© Backyard Owl

Big Glow Salad with Sweet Onion Dressing

big glow salad 4

There is a certain point on the thermometer when suddenly a woman’s thoughts turn to foods that are crisp, refreshing, and bursting with seasonal flavour. For me, that temperature is somewhere around 25 degree celsius. Depends on the humidity.

When the mercury gets that high, suddenly all I want are homemade fresh rolls, plump blueberries, melt-in-your-mouth strawberries, ripe peaches, watermelon, chilled cranberry juice (the real stuff, mixed with water – otherwise it’s far too puckersome), tangy lime and lemon and avocado sorbets, cold cereals, and big, amazing, stacked salads.

big glow salad

Why big glow? Well, basically this salad is an awesome opportunity to pack in healthy fats, nourishing proteins, vibrant greens, and antioxidant-filled vegetables. All of these things, my friends, boost your body, help protect your cells from damage, and contribute to an overall feeling of good health that makes you glow, not just because your skin looks great, but because you feel really good.

And when it’s hot outside, your body is already working hard! It needs light nutrient-packed options that give it fuel without weighing it down. You want to feel that you could eat your supper and still hop on your bicycle for a ride (though, please don’t do this, unless it’s a really really gentle ride).

big glow salad 2

The sweet onion dressing is a bit of cheat, I’ll admit. Organic onion powder just makes the whole thing so much faster and easier – just make sure it IS organic, as clean as you can find, and doesn’t have any additional salt. We just want to the onion-y part. We can add some good quality salt ourselves later.

Enjoy the big glow salad! Eat it outside under a blue sky in your tank top and shorts. Eat it after your bike ride. Eat it and enjoy the summer sunshine.

big glow salad 3Big Glow Salad with Sweet Onion Dressing

  • Author: Backyard Owl
  • Recipe Notes: refined sugar-free, naturally-sweetened, plant-based, veggie-packed, gluten-free

Ingredients:

For the Salad:

  • 2 cups Romaine lettuce, chopped
  • 1/2 cup: shredded carrots, diced celery, chopped sweet peppers
  • 2 tablespoons sunflower seeds
  • 2 tablespoons almonds
  • 1 tablespoon hemp seeds
  • Your choice of protein: tofu, local free-range organic eggs, tempeh, etc. I sprinkled my tofu with a bit of smoked paprika.

For the Sweet Onion Dressing:

  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 2 tablespoons dijon maple mustard
  • 2 tablespoons maple syrup or your favourite sweetener
  • 1 tablespoon organic onion powder (no salt added)
  • pinch sea salt or himalayan pink salt
  • pinch ground black pepper

Instructions:

  1. To make the dressing: whisk together all of the ingredients (or throw in a glass bottle and shake shake shake). Done.
  2. Set your oven to a low heat broil and toast the sunflower seeds and almonds, along with the tofu, for about 4 minutes or until seeds are starting to turn a light golden colour.
  3. Shred up the romaine and mixed veggies, and toss with 2 tablespoons or desired amount of sweet onion dressing.
  4. Sprinkle hemp seeds on romaine, and top with warm toasted nuts/seeds.
  5. Enjoy!

© Backyard Owl

Vegan Banana Chocolate Chip Muffins with Teff and Kamut Flour

vegan banana chocolate chip muffins with teff and kamut flour

I’m definitely new to the teff flour bandwagon. I’m not entirely sure that there even IS a teff flour bandwagon, but however small or niche it is, I’m still new to it. I’ve seen a few delicious looking teff flour recipes in one of my favourite cookbooks, Clean Food, but the only thing I’d eaten that was made of teff was that tangy and spongy and amazing injera bread that they serve at Ethiopian restaurants. It kind of made me associate teff flour with a sourdough taste and I had this bias that it would be difficult to bake with, or have a strong flavour like quinoa flour (sorrry quinoa flour! but it’s true).

Where did I get these ideas? Who knows. I made ’em up and then thought they were true. So it was time to break with my preconceived notions about teff.

vegan banana chocolate chip muffins with teff and kamut flours

What is teff, you might ask? Teff is kind of like quinoa – a small seed, not really a grain – and like quinoa, it’s just a nutritional powerhouse for the body. Teff has protein and fibre, of course, and it also has really high amounts of iron, magnesium, phosphorous, and manganese (and for those of who you are like, manganese? really? I say, yes, manganese! It’s good for skin health, cardiovascular health, bone structure, your thryoid gland, sex hormones, blood sugar, metabolism. Yes to manganese!). Teff has even been called the “stamina” grain – noted for giving long distance runners energy and endurance. It also has B vitamins and is naturally gluten-free. There is no downside. 

Okay, it’s a bit expensive. That’s the only downside. But, at what price health? (I use that to rationalize many expensive grocery purchases. It’s a positive, yet slightly costly, life philosophy).

vegan banana chocolate chip muffins with teff and kamut flour

But fear not that these muffins are too ‘out there’ for your average muffin consuming individuals. My banana chocolate chip teff muffins are like gateway muffins into using teff – a gentle introduction into alternate flours. They are half teff flour and half kamut flour, which is an ancient wheat (and not gluten-free) that kind of helps balance any difficulties that gluten-free baking sometimes faces. If you wanted to substitute another gluten-free flour to make the muffins totally gluten-free, I would also recommend adding perhaps a teaspoon or so of xantham gum (although the bananas do a pretty awesome job of binding things together).

These muffins bake up beautifully. Nice and tall muffin tops in the tin (I like a good, tall muffin) and really great texture and flavour. So what else can I say? They are…(wait for it)… teff-rific. They are teff-initely worth trying. Taste teff these muffins as soon as you can.

Vegan Banana Chocolate Chip Muffins with Teff and Kamut Flour

  • Author: Backyard Owl
  • Recipe Notes: dairy-free, egg-free, nut-free, soy-free

Ingredients:

  • 1 cup kamut flour
  • 1 cup dark brown teff flour
  • 1/2 cup maple syrup
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • healthy sprinkle of cinnamon (optional)
  • 2 cups mashed ripe bananas, about 4 large
  • 1/2 unsweetened, non-dairy milk
  • 1/3 cup melted virgin coconut oil
  • 2 teaspoons vanilla
  • 3/4 cup dark chocolate chips

Instructions:

  1. Pre-heat oven to 325F.
  2. In a large bowl, sift together flours, baking powder, baking soda, salt, and cinnamon (if using).
  3. In a medium bowl, mash bananas and check you have about 2 cups.
  4. Add vanilla, maple syrup, melted coconut oil, and non-dairy milk to banana mash and whisk together vigourously.
  5. Add wet ingredients to dry and stir until just mixed.
  6. Stir in chocolate chips.
  7. Scoop batter into oiled or paper lined muffins tins and bake for about 25-30 minutes or until muffin tops spring back lightly when pressed with a finger.
  8. Cool, and enjoy!

© Backyard Owl