Teff Jalapeño Bread


This is my first time cooking with Teff flour. I’m excited for this recipe because I’ve wanted to try Teff for a long time but couldn’t find it anywhere. I finally found it at Whole Foods. Teff flour is used to make Ethiopian Injera bread as well as other Ethiopian staples. It’s nutrient dense and gluten free. It’s also high in protein and fiber compared to other grains but, most importantly, it’s rich in iron. A serving of Teff flour contains 5 grams of protein, 5 grams of fiber, and 15% of your daily iron requirement – which is why it’s considered a superfood. Warm jalapeño bread seemed like a great idea this time of year and a great way to incorporate Teff flour into my baking. If you can’t find Teff flour, you can make this recipe using all purpose flour or gluten free flour. Because Teff flour is light brown in color, this bread – which is actually a type of cornbread, doesn’t have the typical yellow color.


Teff is nutrient dense, which makes it a little higher in calories vs. traditional all purpose flour. This bread is buttery, slightly sweet, and melts in your mouth. It goes really well with vegetarian chili or any soup. It also makes a healthy, filling snack on its own. It’s soft, a little crumbly, and not too dense.This recipe is great as a vegan, gluten free appetizer at your next dinner party. It’s so good fresh out of the oven – when it’s still warm. If you really want to indulge, add a small pat of vegan butter. If you make Teff jalapeño bread make sure you take a picture and tag @thefriendlyepicurean on Instagram and Facebook or pin this recipe on Pinterest!

Teff flour is high in iron and has a light brown color.

Teff Jalapeño Bread

  • Servings: 6
  • Difficulty: easy
  • Print


  • 2 cups Teff flour
  • 3/4 cup cornmeal
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 2 cups almond milk
  • 1/2 cup vegan butter, softened (such as Earth Balance)
  • 1/4 cup applesauce
  • 2 flax eggs (mix 2 tbs flax powder in 6 tbs water and let sit for 10 minutes)
  • 1/4 cup maple syrup
  • 3 tbs minced jalapeño
  • 1 tbs sliced jalapeño for garnish
  • olive oil spray


Preheat oven to 350F. Spray an 11 inch x 7 inch pan with olive oil spray and set aside. In a large bowl, combine Teff flour, cornmeal, baking powder, and salt. In a medium sized bowl combine almond milk, vegan butter, applesauce, flax eggs, maple syrup, and minced jalapeño. Add wet ingredients to dry ingredients and stir to combine. Pour batter into greased baking pan and smooth the top. Top with jalapeño slices and bake at 350F for 47-50 minutes. Bread is ready when it springs back to touch and a toothpick inserted in the center comes out clean. May store in the fridge for up to 3 days.

Nutrition Information:

  • Approximate calories per 1/12 serving of bread: 224 cal



Cheesy Vegan Nachos


Septembers in Chicago are an ideal time to visit – the fall foliage is stunning and the weather is just perfect. It also marks the return of football season. Whether you’re into college football or the NFL, it’s an exciting time! If you’re a sports fan like me, vegan game day snacks are hard to come by. Whether I’m at a bar for Sunday Fun Day or at a friend’s place, I typically have few vegan options. Loaded nachos are my weakness and cheese fries are always on my mind – but the vegan versions are only available at a few spots in the Windy City. I usually end up ordering take out from my favorite vegan comfort food spot – Upton’s Breakroom. I’m not sure exactly what’s in their cheese sauce but my goal was to recreate something similar at home. The cheese sauce in this recipe is great because it’s relatively low in calorie and dairy free. It’s also cashew free, so say goodbye to soaking cashews overnight for this one. Of course vegan cheese sauce doesn’t taste exactly like traditional cheese sauce, but it has a delicious cheesy flavor and texture that won’t make you miss the dairy. It’s creamy, spicy, and thick enough to use as a stand alone dip. I always try to use fresh ingredients in all of my recipes. Many recipes for nacho cheese sauce call for onion powder and garlic powder but fresh onion and garlic make this sauce over-the-top good! You’ll need a high powered blender or food processor to get the smooth texture. Feel free to add more jalapenos if you like it extra spicy! You can also use seitan chorizo or refried beans instead of black beans. I didn’t top my nachos with avocado because they’re already very rich tasting but you really can’t go wrong by adding some diced avocado. This sauce is also great on broccoli, cauliflower, and baked potatoes. I also use the base of this sauce in my vegan macaroni and cheese recipe. I hope you make some vegan nachos this football season! If you do make them, be sure to tag @thefriendlyepicurean on Facebook and Instagram or Pin the recipe on Pinterest! And, of course, UMich Go Blue!



Cheesy Vegan Nachos

  • Servings: 4
  • Difficulty: easy
  • Print


  • 1 large bag of organic tortilla chips
  • For the cheese sauce:
  • 1 small carrot, peeled
  • 1 small white potato, peeled
  • 1 small shallot, minced
  • 1 jalapeno pepper, minced (about 3 tbs)
  • 1 clove garlic, minced
  • 2 tbs almond flour
  • 1 1/4 cups almond milk
  • 1 tbs vegan butter (such as Earth Balance)
  • 1/4 cup nutritional yeast
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/2 tsp chili powder
  • 1/4 tsp salt (plus more to taste)
  • For the Pico de Gallo:
  • 4 Roma tomatoes, diced
  • 1/2 cup diced onion
  • 1 jalapeno pepper, minced (about 3 tbs)
  • 2-3 tbs lime juice (juice of half a lime)
  • 1/4 cup chopped, fresh cilantro
  • 1/4 tsp salt
  • Toppings:
  • 1, 15oz can of black beans, drained and rinsed
  • Vegan sour cream ( find the recipe here or use store bought such as Tofutti brand)


First, make the Pico de Gallo. Combine diced tomatoes, onion, minced jalapeno, lime juice, cilantro, and salt in a medium sized mixing bowl and chill. Boil potato and carrot in a small saucepan until they are soft all the way through, drain water and set aside. Boil potato and carrot in a small saucepan until they are soft all the way through. Drain water and set aside. In a small saute pan, sauté shallot in vegan butter for about 2 to 3 minutes. Next add garlic and sauté for about 2 minutes. Add jalapeno, cumin, paprika, and chili powder and sauté for 1-2 minutes. Add almond milk, almond flour, nutritional yeast, and salt and whisk until smooth. Heat mixture until just boiling. Remove from heat and carefully transfer to a food processor or blender. Add boiled carrot and potato and blend mixture in food processor until smooth. Makes about 1 1/4 cups of cheese sauce. Assemble nachos in a large bowl: top tortilla chips with vegan cheese sauce, black beans, pico de gallo, and vegan sour cream. Serve immediately. May store vegan cheese sauce in the fridge for up to 3 days.

Nutrition Information:

  • Approximate calories per 1/4 cup cheese sauce: 103 cal


Raw Peanut Butter Chocolate Chip Cookie Dough Bars



I am a little obsessed with cookie dough, I have to admit… Growing up, I used to make cookies just to eat the raw dough. Nothing has changed! I made this recipe using just 7 raw ingredients. You don’t need any special equipment such as a food processor or blender to make this recipe. These cookie dough bars are high in protein and gluten free. I love that they are minimally processed. I used my favorite protein powder in them from LivWell nutrition. It’s raw and contains 17g of plant based protein per scoop. These bars contain the right amount of fat to keep you going for hours. They’re great as a dessert, snack, breakfast, or pre-workout fuel. They taste like peanut butter and chocolate chip cookie dough and melt in your mouth. They almost remind me of fudge. Almond flour is great because it still tastes good even when it’s not baked. I used Bob’s Red Mill natural almond flour which is made from whole almonds with the skin on. That’s what gives these bars their speckled color. Peanut butter and chocolate is one of my all time favorite combinations but you could substitute almond butter or your favorite nut butter instead. I lined my pan with parchment so that I could easily lift the bars out. If you don’t have a loaf pan handy, you can easily shape the dough into energy balls of any size before freezing. These were so good that I had to give most of them away! They are truly crave-worthy and so easy to make. This is a recipe I will keep making time and time again. If you decide to try it make sure you Pin It on Pinterest or tag me when you share on Instagram or Facebook @thefriendlyepicurean.

I lined my pan with parchment to easily lift them bars out after cutting.

Peanut Butter Chocolate Chip Cookie Dough Bars

  • Servings: 10
  • Difficulty: easy
  • Print


  • 3/4 cup almond flour (such as Bob’s Red Mill natural almond flour brand)
  • 3 tbs coconut oil (solid)
  • 1/4 cup hemp seeds
  • 1/2 cup turbinado sugar
  • 1/2 cup raw vanilla protein powder (such as LivWell Nutrition brand)
  • 3 tbs creamy peanut butter
  • 1/4 cup mini chocolate chips (such as Enjoy Life brand)


In a large bowl, mix all ingredients with a spatula or your hands until well combined. Press into a 9 inch by 5 inch loaf pan and freeze for 10-15 minutes. Cut into 10 squares to serve. Keep refrigerated. May store in the fridge for up to 5 days.

Nutrition Information:

  • Approximate calories per bar: 240 cal
  • Approximate protein per bar: 6 grams