Vegan and Gluten-free Tempeh Sticks

This spring I’ve been enjoying vegan and gluten-free tempeh sticks regularly, almost daily.

Throughout the pandemic, so many things—my health included—have shifted, as I know it has for many people. During the pandemic, I’ve been largely in quarantine mode, so it’s been more than a year since I’ve had acupuncture or gone swimming or had allergy shots (all of which were key to supporting my body).

Through the fall and winter, I also managed my emotions through an old pattern of sugar eating. Sugar felt like a good friend, until it didn’t … Then, I started working with a naturopath (via remote consultations) to resolve worsening asthma, which I’ve realized is related to both allergies and reflux.

Now, I’m six weeks into an elimination diet, feeling somewhat better, but still have a lot to learn and unlearn and to change about my relationship with food. The anchors of this relationship (why I’m vegan) are keeping me motivated, as have trying new recipes, splurging on fresh berries and avocados, and reading food-related books (like The Case Against Sugar, which I learned from but also struggled with).

In the midst of these many shifts and still very much in the midst of the pandemic, I’m grateful for reliably yummy and simple foods like vegan and gluten-free tempeh sticks. I share here the recipe that’s part of my current approach to self-parenting.

Vegan and Gluten-Free Tempeh Sticks

Ingredients:

• Tablespoon of avocado oil = Or use any preferred oil that tolerates high heat. I’m also experimenting with oil-free baking using vinegar, mustard, and other sauces instead. Whole Food Plant Based (WFPB) Update: Use vegetable broth only. 🙂
• Package of tempeh = I typically make a double batch with 2 packages of tempeh and then eat leftovers throughout the week.
• Salt, pepper, or other spices to taste = With my current elimination diet, I’m only using salt, and these still taste great! // Alternatively, I love everything bagel spice mix.

Step-by-Step Instructions:

1. Pre-heat oven to 375 degrees F.
2. Cut the tempeh into thin strips (approx. ¼ inches each).
3. Cover the strips with any liquid/oil or spices you prefer.
4. Bake for 15 minutes.
5. Flip the strips, and bake for another 10 minutes or until brown and crispy.
6. Serve warm or cold. These keep in the refrigerator for several days and are great on hikes, too!

Enjoy!

Tempeh is cut into sticks, oiled, covered in any spices (for flavor), and placed side-by-side on a baking tray.	Vegan and gluten-free tempeh sticks appear in a row of five, side-by-side, brown and crispy.
Clear container of tempeh sticks on top of teal backpack: on a hike.	Bowl of sautéed greens, spaghetti squash, mushroom gravy, and these tempeh sticks.

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This post is written by Beth Godbee, Ph.D. for Heart-Head-Hands.com. Check out other simple vegan + gluten-free recipes on this site, including the related “Flourless Mushroom Gravy (Vegan and Gluten-Free)” and “When Times Get Tough: Simple Sautéed Spinach and Tempeh.”

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