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


Chewy One Bowl Chocolate Chip Cookies (with Chickpea Flour) – v, gf

chewy chocolate chip chickpea cookies - vegan & gluten-freeSo who here thinks chickpea flour tastes gross? Show of hands. That’s quite a few of you, but I’m betting it’s from when you tried some adventurous gluten-free chickpea flour recipe and tasted the batter and thought, dear god, what monster have I created? Chickpea flour – un-baked – is kind of bitter. It does not taste good. Let’s just get that out of the way right now.

BUT – chickpea flour baked INTO things has no taste, really. That is to say, it loses the offensive taste. And, it keeps the protein, chewiness, and gluten-free fabulousness.

chewy chocolate chip chickpea cookies - vegan & gluten-free

My eyes have been opened recently to the joys of chickpea flour. It makes a delicious cookie, for one, and it’s so versatile! Other cultures have been baking and cooking with chickpea flour for centuries, but North American culture is just catching up. In the last few days alone I’ve seen recipes for chickpea flour flatbreads, quiches made with chickpea flour, french toast with chickpea flour, and blondies with chickpea flour, among others.

And, compared to many gluten-free flours, it’s relatively inexpensive. And, though this may be entirely psychological, it seems a little more “from a whole food” than say, potato starch (how do they get just the starch out of the potato?)

So if you are looking for a healthy treat that is high in protein and fibre, I’d encourage you to try these cookies. You could add raisins, nut butter, or perhaps some sunflower or pumpkin seeds. If you don’t find the batter sweet enough (they are JUST on the edge), feel free to also add an additional tablespoon or two of maple syrup, or, sprinkle the tops with some organic cane sugar.

Welcome to the chickpea flour fan club! chewy chocolate chip chickpea cookies - vegan & gluten-free

Chewy One Bowl Chocolate Chip Cookies (with Chickpea Flour)

  • Author: Tweaks by Backyard Owl; original recipe inspired by Oatmeal with a Fork’s Incredible Protein Chocolate Chip Cookies.
  • Recipe Notes: vegan, gluten-free, source of fibre and protein, soy-free, nut-free, naturally-sweetened

Ingredients:

  • 1 cup COLD/FROZEN chickpea flour
  • 1/2 cup rolled oats
  • ¼ t. sea salt or himalayan pink salt
  • ½ t. baking soda
  • 1/4 cup coconut oil, melted before measuring
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla
  • 2 tablespoons (or as needed) almond milk
  • 1/2 cup dark chocolate chips

Instructions:

  • Preheat oven to 350F.
  • Whisk together cold chickpea flour, rolled oats, sea salt, baking soda, and chocolate chips.
  • Melt coconut oil over low heat, and measure out.
  • Add melted coconut oil, maple syrup, and vanilla to dry ingredients and stir. If needed, add the almond milk.
  • Scoop and roll into balls of your desired size.
  • Bake for about 12 minutes or until lightly golden.
  • Remove from oven, and gently press down with a fork. This step squishes the cookies and improves their chewy factor.
  • Cool, and store in an airtight container.

© Backyard Owl


Fudgy Dark Chocolate and Raspberry Brownie Cookies – v, gf

dark chocolate and raspberry cookies - vegan, gluten freeThese cookies are deep, dark, fruity, and delicious. Not exactly a health food, I’ll grant you, but read the recipe before you judge too harshly. You’ll be pleasantly surprised.

And I figure, it’s April, there is a sniff of spring in the air, and before the rhubarb pokes its nose out of the warm earth and the new produce season begins, it’s time to squeeze in a cookie recipe or two.

Because, why not?

Life is short, chocolate makes me happy, and raspberries are delicious. Aren’t those reasons enough?

dark chocolate raspberry cookies - vegan & gluten free

And as far as indulgences go, these are pretty rich and amazing, but they also score a few health points. They are made with coconut oil, chickpea and brown rice flour (so they’re gluten-free), and high quality dark chocolate (72%!). They also contain raspberries, which are amazing little tangy health explosions, and they’re made with coconut palm sugar and coconut milk.

And they take all of these healthy ingredients, spin them around, and then come out like brownies. I couldn’t decide originally about making chocolate raspberry brownies or chocolate raspberry cookies. In a moment of genius, it occurred to me that I didn’t really have to labour over the decision. I’d just make really fudgy, chewy, rich brownie cookies.

And as Col. John Hannibal Smith from the A Team says: “I love it when a plan comes together.”

dark chocolate raspberry cookies - vegan & gluten free

Fudgy Dark Chocolate and Raspberry Brownie Cookies

  • Author: Backyard Owl (original cookie recipe from Veganonicom)
  • Recipe Notes: vegan, naturally-sweetened

Ingredients:

  • 1 cup chickpea flour
  • 1 cup brown rice flour
  • 2/3 cup cocoa powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon himalayan pink salt (or other sea salt)
  • 2/3 cup melted coconut oil
  • 3/4 cup coconut palm sugar
  • 1/2 cup coconut milk (or other non-dairy milk)
  • 4 teaspoons ground chia seeds
  • 2 teaspoons vanilla extract
  • 1/2 cup dark chocolate chips
  • 1 cup frozen raspberries

Instructions:

  1. Preheat oven to 350 F.
  2. Sift together flour, cocoa powder, and baking soda. Whisk in salt.
  3. Whisk together, vigorously, the melted coconut oil and the coconut palm sugar.
  4. Add the vanilla.
  5. In a separate bowl, whisk together chia seeds and almond milk, then add to sugar/oil mix.
  6. Add wet ingredients to dry and stir until almost fully mixed. Add frozen raspberries and chocolate chips and stir just to incorporate.
  7. Scoop 1-2 tablespoon size balls of dough onto a baking sheet and gently press flat.
  8. Bake for 10-12 minutes or until slightly golden on the bottom (hard to tell, I know. But luckily these cookies are okay a little under baked – makes them more brownie-like).
  9. When cool, pack in tupperware or glass containers. These also freeze beautifully.

© Backyard Owl


Love Your Heart: Easy No-Bake Energy Bites with Chia, Dark Chocolate, and Coconut Oil – v, gf

chia energy bites with coconut oilAh, the delicious and nutritious “energy bite”: a bunch of nuts, grains, healthy fats, and super foods smushed up together and rolled into a ball for snackable ease and delight. Throw in some dark chocolate chips (I always do) and you have yourself something magical.

Energy bites are very hot these days. Google “energy bites” (or “energy balls,” if you can can make it past the inevitable snicker) and you’ll find hundreds of different varieties: carrot, blueberry and lemon, coconut, coffee, pecan, hemp, oatmeal raisin, and so on.

My recipe is quite simple and packed with nuts for protein, coconut oil for healthy saturated fats, chia seeds for calcium, fibre, omega 3s, and more protein, and of course dark chocolate for general awesomeness (plus iron and antioxidants).

chia energy bites with coconut oil and dark chocolateI’ve tried making my own cookie dough protein bars before, and damn, they were delicious. These chia energy bites are kind of a mashup of that cookie dough protein bar recipe with some tweaks – namely, the addition of ground chia seeds.

The chia seed has rather a fascinating history. Back in the day, chia was one of the Aztecs’ most important crops. They used chia for its slow-release and sustained energy, and cultivated it for its many food and healing properties.

Nowawadays, we know that chia has a whole host of benefits including:

  • high levels of Omega 3 fatty acids
  • source of complete protein
  • impressive amounts of key vitamins and minerals, including calcium, zinc, iron, selenium, manganese, Vitamin C, Vitamin E, folate, and niacin
  • phytonutrients and antioxidants
  • fibre
  • no gluten/few allergens

If you find this interesting, consider perusing the book Chia: The Complete Guide to the Ultimate Superfood by Wayne Coates. Yes, it’s an entire book devoted to the chia seed, but, when you see the benefits below, suddenly this doesn’t seem so odd.

chia energy bites.3

In his book, Dr. Coates suggests that chia is beneficial for:

  • weight loss
  • energy and endurance
  • digestive health
  • lowering cholesterol
  • fighting inflammation
  • supporting your immune system, nervous system, & mental health
  • improving your skin

That’s not bad for one little seed.

So what’s your next step? Eat more chia.

Is it that simple? Yes.

Start with these chia energy bites and you’ll be on your way.

Easy No-Bake Energy Bites with Chia, Dark Chocolate, & Coconut Oil 

  • Author: Backyard Owl
  • Recipes Notes: vegan, gluten-free (if using certified gluten-free oats), soy-free, naturally-sweetened, source of protein, fibre, and healthy fats

Ingredients:

  • 2 tablespoons nut butter
  • 1/4 cup coconut oil, melted
  • 8 medjool dates, pitted
  • 1/2 cup rolled oats
  • 1/2 cup raw cashews
  • 3/4 cup shredded coconut
  • 1/2 cup ground chia seeds
  • 1/2 cup dark chocolate chips
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon espresso powder (optional)
  • pinch of sea salt or Himalayan pink salt

Instructions:

  1. Under a broiler, lightly toast coconut, watching closely to make sure it doesn’t burn (because it will, in like, 2 minutes. Just saying).
  2. In a food processor, whir together oats, cashews, and coconut until finely ground. Add dates and process until a moist paste forms.
  3. In a large bowl, stir together peanut butter, melted coconut oil, and espresso powder, if using.
  4. Add ground oat mix, and stir until fully combined.
  5. Stir in sea salt, chia seeds, and dark chocolate chips.
  6. With your hands, really smash the dough together. Then, form into 1 inch round balls.
  7. Store in the fridge but eat at room temperature.

Recommended Reading: Chia: The Complete Guide to the Ultimate Superfood by Wayne Coates.

© Backyard Owl


No-Bake Seedy Granola Bars with Brown Rice Syrup and Almond Butter (v, gf)

no bake seedy granola bars with pumpkin seeds, raisins, and dark chocolateI’ve talked about granola bars before on the blog – my Twice Baked Oat and Raisin Granola Bars with Dark Chocolate – so perhaps it will come as a surprise that I’ve venturing into granola bar territory again. Why this enduring granola bar fascination?

Well, to my mind, the granola bar is among the ultimate in portable snacks.

Portable, customizable snacks.

Portable, customizable, healthy snacks.

Okay, last one: portable, customizable, healthy, and easy to make snacks. To wit:

no bake seedy granola bars with pumpkin seeds, raisins, and dark chocolate.2Portable: in a bag, in brown paper, in tupperware, or in any other snack conveyance, granola bars can go with you on any adventure you desire. They work as a post-gym snack, a travel snack, a just-in-case snack, a work snack, a quick lunch with some fruit or a green smoothie, and so on.

Customizable: I see every recipe as a template, just waiting to be tailored to individual taste preferences. So below, where I suggest pumpkin seeds, use walnuts, if you prefer. Or double the fruit and leave out the seeds. Or, if you don’t like chocolate in your recipes (gasp!), substitute more nuts or seeds, or more dried fruit. Go modification crazy! Just try to avoid radically changing the total quantity of stuff that needs to be coated with the brown rice syrup/almond butter caramel. That’s where you’ll run into trouble.

no bake seedy granola bars with pumpkin seeds, dark chocolate and raisinsHealthy: healthy options come in a variety of forms. Sometimes an apple is best, or a green smoothie; other times, you need something with a bit of protein, some complex carbs, and some tasty dark chocolate. So that’s what I mean about granola bars being healthy – they contain complex carbs, and some healthy fats, protein, and fibre, and those are the keys to making a snack that will power you through.

These particular bars also use golden, caramelly brown rice syrup, which is one of the few sweeteners that I can trust to keep my blood sugar level – no spikes, no drops. They are also full of: pumpkin seeds (zinc), sesame seeds (calcium), raisins (antioxidants), and shredded coconut (healthy medium chain fatty acids). It’s all so good!

Easy to Make: the whole point of the homemade granola bar is that you throw a bunch of stuff in a bowl, stir it around, squish it in a pan, and then either bake it or call it a day. I’m not sure what could be easier than that except, of course, the aforementioned piece of fresh fruit.

So let’s get to the recipe!

Let's also pay homage for a moment to brown rice syrup. Caramelly and not-to-sweet, brown rice syrup is one of the few sweeteners out there that I can count on to keep my blood sugar level - no spikes, no drops.  And don't be worried by the quantity of almond butter. I know, one cup is a lot. But this recipe makes serious granola bars, of which only a small amount is required for snacking sustenance

No-Bake Seedy Granola Bars with Brown Rice Syrup and Almond Butter

  • Author: Backyard Owl
  • Recipe Notes: vegan, gluten-free, naturally-sweetened, soy-free, nut-free option

Ingredients:

  • 1 cup brown rice syrup
  • 1 cup almond butter (the more liquidy, the better; also note you can use any nut/seed butter)
  • 1 tablespoon vanilla
  • 1/2 teaspoon pink salt
  • 1 cup rolled oats
  • 3 cups puffed quinoa
  • 1/2 teaspoon cinnamon
  • 1 cup unsweetened SHREDDED COCONUT
  • 1/2 cup SESAME SEEDS
  • 1/4 cup PUMPKIN SEEDS
  • 1/2 cup RAISINS
  • 3/4 cup CHOCOLATE CHIPS (vegan dark chocolate chips)

Instructions:

  1. Lightly grease a 9×13 glass pan with coconut oil.
  2. Measure together brown rice syrup, almond butter, pink salt, and vanilla, and warm gently in a pan over low heat, just until a bit more pourable.
  3. In a (very!) large bowl, stir together oats, puffed quinoa, cinnamon, coconut, seeds, fruit, and dark chocolate chips.
  4. Pour almond butter caramel over oat/seed/fruit mix and stir well, until everything is coated with the brown rice syrup/nut butter mix. You might need to use hands for this, friends. It’s a tough job, but someone has to do it.
  5. Scoop the mixture into the greased 9×13 pan.
  6. Press the mix firmly (as firmly as you can) into the pan. Cut into bars now or as you go. Keep in the fridge, but serve at room temperature.

© 2014 Backyard Owl

 

 


Heavenly Vegan Chocolate Chip, Coconut, and Zucchini Muffins

chocolate chip zucchini muffinsBaking with coconut milk feels so luxurious to me, like the equivalent of taking a bath in milk like Cleopatra – if the milk were non-dairy, of course, and bathing in it weren’t so wasteful and excessive. But you get my point.

There is something decadent about coconut milk. It’s the velvet of the non-dairy milks, and with it, these chocolate chip, zucchini, coconut muffins remind me of a 1900s garden party – summery, light, yet somehow sumptuous. In my mind, old-timey people eat them while dressed in white, playing croquet, wearing large hats, and carrying around parasols. And yes, I do understand that the people in my vision wouldn’t have had access to canned, organic coconut milk, but let’s just go with it.

All of this means that these muffins are a bit richer than my usual fare. I can’t pretend that because they contain shredded zucchini they are somehow appropriate for dinner or are the equivalent of a vegetable serving. But, if you want a treat that still has some healthy qualities, these will fit the bill. And it’s nice to have an extra special summer treat, now and again, no?

So, let us lay the scene: You are at the White Sands Hotel, Prince Edward Island, circa 1904. In the distance, Anne of Green Gables is eating ice cream for the first time, while a four-piece quartet strikes up a slow waltz. A gentle breeze brushes against your face. You take off one of your white gloves and pick a muffin up, off a silver tray. Ah, delicious.

Summertime. Luxury. That’s what these muffins are.

Heavenly Chocolate Chip, Coconut, and Zucchini Muffins 

  • Author: Backyard Owl (inspired by this recipe at How Sweet It Is)
  • Recipe Notes: vegan, wheat-free, soy-free

Ingredients:

  • 1 cup organic oat flour
  • 1 cup organic spelt flour
    • Note: I also tried this recipe with 1 cup spelt flour, 2/3 cup quinoa flour, and 1/3 cup chickpea flour. Just as good! If you are concerned about gluten, try a combo of oat flour (certified gluten-free), quinoa, and chickpea.
  • 1/2 cup unsweetened shredded coconut
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1 cup canned coconut milk (the full-fat kind, taken from a can that has been stored at room temperature)
  • 1/4 cup melted coconut oil
  • 2/3 cup coconut palm sugar
  • 1 1/2 teaspoons vanilla
  • 1 cup shredded zucchini
  • 1/4 cup pureed pumpkin or applesauce
  • 2/3 cup dark chocolate chips (vegan)

Instructions:

  1. Preheat your oven to 350 F.
  2. Grease or line a muffin tin.
  3. In a large bowl, sift together flours, baking powder, baking soda, cinnamon, and salt. Add shredded coconut.
  4. In another bowl, whisk together canned coconut milk, melted coconut oil, and coconut palm sugar until fully combined. Add pureed pumpkin, vanilla, and shredded zucchini.
  5. Combine wet ingredients with dry and mix gently until almost combined.
  6. Add dark chocolate chips and finish combining, stirring just until mixed.
  7. Scoop into greased or lined muffin tin and bake for 20 to 25 minutes, or until the top of the muffin springs back when gently pressed.
  8. Cool for a few minutes, then remove from muffin tin to continue cooling. Note that these muffins freeze really well.
  9. Enjoy with a glass of almond milk and a game of lawn bowling.

Happy Summer!

© 2014 Backyard Owl