Month: March 2017

Big Little Bites > 2017 > March

Double Coconut Chicken

Posted on by biglittlebites

Heat oven to 375 degrees Fahrenheit

Ingredients

4 organic chicken breasts, filleted

1/4 c full-fat coconut milk

2 tbsp virgin, unrefined, expeller-pressed coconut oil, melted

1 c unsweetened coconut flakes or chips

1/4 tsp Redmonds Real Salt

1/8 tsp cracked black pepper or red pepper

1/4 c chopped organic cilantro

 

Directions

Place chicken in a bowl or dish and coat breasts in coconut milk. Sprinkle with salt and pepper. Put coconut flakes in a shallow plate, and coat each side of the fillets, by dipping them into the plate. Last, drizzle tops with melted coconut oil.

Cook for 20 minutes and top with chopped cilantro.

Mexican Stuffed Sweet Potatoes

Posted on by biglittlebites

stuffed sweet potatoes on a plate

Mexican stuffed sweet potatoes are your gluten-free, vegetarian answer to a meatless meal. This recipe is a go-to for me, when I want a clean, vegetarian meal and a great way for me to get the rest of the family in on going meat-free too! Everyone in this house can get down with Mexican flavors, and we feel like taco night, every night! However, I get tired of bread as a vehicle in too many of my meals, and since it typically lacks any natural nutrients, I really limit using it to once in a while.

Substituting sweet potatoes for tortillas, is a no-brainer since these beautiful orange potatoes are so rich in nutrients and add a lot more value to a Mexican taco style dinner. Sweet potatoes are high in magnesium, manganese, potassium and vitamins A and C. When cooked, you cut a slit down the middle of the sweet potatoes to help shape them into little boats… a new vehicle for taco toppings 🙂

What do I love about Mexican Stuffed Sweet Potatoes? Lots of fiber, protein and healthy fats… all in one meal!!! You guys, this is the combination I strive for to achieve a balanced meal because it makes me feel my best! These stuffed sweet potatoes are full of flavor, aren’t overly complicated and best of all, a plant-based alternative to your next taco night!

This recipe will feed a family of 4 – figure one sweet potato per person.

Print Recipe

Mexican Stuffed Sweet Potatoes

Course: Main Course
Servings: 4

Ingredients

  • 4 sweet potatoes
  • 1 tbsp coconut oil
  • 1 avocado, shelled
  • 1 clove of garlic, minced
  • 1 lime, juiced
  • 1 c black beans, cooked I sprout mine first
  • 1/4 c chopped cilantro
  • 1/4 c purple cabbage, chopped
  • 1/4 c carrots, shredded or minced
  • salt to taste
  • black sesame seeds, toasted
  • cotija cheese optional
  • Mary's Gone Crackers Jalapeño flavor, crumbled on top optional

Instructions

  • Wash the sweet potatoes, and rub them down with coconut oil.
  • Pierce the potatoes a few times with a fork and set on a parchment-lined baking sheet in the oven for 40-60 min.
  • Remove the potatoes from the oven, once a fork easily pierces through to the middle.
  • In a small bowl, mash the avocado with the garlic and lime juice.
  • Chop any vegetables you haven’t prepped yet, and mix them well in a medium bowl with the beans and cilantro.
  • Once the potatoes are done cooking, slice them down the middle, about 1/2 inch from each end. This way, once you open them, you can push the ends together to kind of scrunch it open more in the middle. 
  • Put a scoop of the veggie and bean mix into each potato, then a scoop of the avocado mixture, top with a little more veggies and beans. 
  • Sprinkle with salt, toasted sesame seeds  and cotija. For a crunchy, spicy kick – top with crumbled jalapeño crackers!

Understanding Egg Carton Labels

Posted on by biglittlebites

egg carton with brown eggs in it

Understanding Egg Carton Labels

What do the labels on egg cartons mean? Why are there so many different labels for something as simple as eggs?

Nutrition

Whole eggs (yes, those yolks are good for you!) are a great source of vitamins B12, D, A, iron, protein, folic acid, amino acids, lutein and zeaxanthin (plant-based antioxidants), and are linked to better cognitive health in your later years. Eggs are one of natures most balanced foods. Have you ever wondered, what is the difference is between brown eggs and white? The difference in brown or white eggs, has to do with the breed of chicken that lays the egg! There is no nutritional difference between egg size and color.

How do I know what I’m paying more for, is worth it?

Wondering which kinds of eggs to buy at the store? Faced with so many different “trendy” descriptions slapped onto their cartons – it can be very confusing to know which eggs are worth spending your money on!  A general rule of thumb is to know that aside from certified organic, the US government does NOT set definitions or requirements for egg carton labels. This means that labels like “farm fresh eggs,” “all natural eggs,” “pasture-raised eggs” and “vegetarian-fed eggs,” are not regulated and they very well could be used for marketing purposes, with little to no truth behind them. I think you’ll be shocked to find that many of the common labels listed below, are not quite as romantic as they sound. Read on to learn more about what you are buying and consuming:

  • Cage-free – USDA regulated, “cage-free” means they have space and unlimited access to food and water – there are no specifications on amount of space. Typically, they are living in 1 square foot of space in a massive barn or multi-tiered aviary housing thousands of birds. Similar to caged hens, they don’t get to go outside, they don’t have access to sunshine and do not breathe fresh air. They suffer from reduced air quality, as they are living amongst their own waste, which produces ammonia. Most have their beaks cut off (debeaking) to prevent the learned behavior of cannibalism as a result of industrial breeding and housing, and they are unable to eat normally or preen their feathers. Even in cage-free systems, disease still spreads like crazy. This kills the romantic notion of birds living in open spaces… however, cage-free birds are still better off than caged. They are able to move around, spread their wings and lay their eggs in nest.

  • Free-range – This means cage-free, plus access to the outdoors. Most still have their beaks cut off (debeaking) and they are unable to eat normally or preen their feathers. Because there aren’t any specifications to what this label really means, it can mean hens have an indoor space, connected to an outdoor area, or have access only through a “pop hole,” with no full-body access to the outdoors and no minimum space requirement.

  • Pasture-raised – Not a USDA regulated term, this does not guarantee they have space or even a pasture.  If in fact they do have access to a pasture, it could be very crowded with thousands of hens. For farms that do follow through with their labeling claim, the idea is that these hens spend most of their lives outside, with access to a barn for shelter. A newer term popping up, “al fresco” eggs denotes pasture-raised eggs that are fed a conventional diet. Conventional diet means feed that contains pesticides, genetically modified (GMO) corn and soy and arsenic.

  • Omega – 3 – The omega-3’s in their diet are probably coming from a feed that includes small amounts of flax seeds. There is no guarantee this leads to higher levels of omega-3’s in their eggs.
  • No Hormones – A misleading marketing scheme, because in the USA it’s illegal to give hormones to poultry.
  • No Antibiotics – Conventional egg-laying hens are treated with FDA approved antibiotics, which leads to antibiotic resistance in humans. It’s estimated that antibiotics are rarely used to treat hens in the USA, as farmers rely more on vaccines and other “management practices” that reduce disease. “No Antibiotics” as a label, is not regulated, but should only be used by farmers not using antibiotics in feed or water.
  • Vegetarian Diet – Not regulated, this strange, controversial, unnatural practice should raise a red flag because chickens are omnivores by nature – not vegetarian!
  • Organic – Farmers using this label are subject to USDA regulations. This means organic eggs must come from chickens that are free-range (cage-free plus access to the outdoors), fed organic feed (no synthetic pesticides, animal by-products, GMO’s or arsenic and can’t be grown using chemical fertilizers) and receive no hormones or antibiotics. This is your safest bet, to get the cleanest option when it comes to buying eggs.
  • Certified Humane – For Certified Humane status, “there must be 1.5 square feet per hen, litter for dust bathing, perches for the birds, and ammonia levels at a maximum of 10ppm, which means the scent is imperceptible.” Eggs labeled certified humane and free-range, means the hens have a minimum of two square feet of outdoor space per bird. Certified humane pasture-raised hens must have 108-square-feet per bird.
 

SAFE CHOICES: 

When it comes down to what type of egg can you feel most comfortable buying and consuming, I love Vital Farms organic and “Pasture Verde” eggs, as well as Kirkland brand organic (at Costco you’re getting 2 doz organic eggs for a great price – and they’re certified humane); choosing any USDA certified organic egg brand, is far better than any other label.

 

Helpful Sources:

American Humane Certified: Producers in this list, have committed their operations to the humane treatment of animals under the guidelines and best practices outlined in the American Humane Certified™ program standards

Animal Welfare Institute

Certified Humane: Certification organization dedicated to improving the lives of farm animals in food production. Use their “where to buy” tool to find stores near you, selling certified humane products. They also have a useful mobile app you can download!

PETA: The egg industrys history of deceiving customers and the truth about “free range.”

Miso Soba Noodle Bowl

Posted on by biglittlebites

Let me tell you why this Miso Soba Noodle Bowl soup is a nutritional powerhouse!

Miso -> miso is a traditional Japanese seasoning made from fermented soybeans and a special koji fermentation (hellooooo probiotics!) Miso is great for aiding digestion, thanks to the enzymes in the fermentation process breaking down the grains and beans into easily digestible amino acids and fatty acids. Furthermore, miso has long been considered a key to a lifetime of good health. It’s even considered effective against cancer, a cleanser for heavy metal toxicity and radiation, food allergies, strokes and even chronic pain. 

Kombu -> a natural flavor enhancer, seaweed is also SO good for you, because it’s chock full of important minerals, iodine (essential for thyroid functioning), iron, calcium and vitamins A and C.  Kombu reduces blood sugar and hypertension and has anti- blood clotting properties.

Bok Choy -> Bok choy is a member of the cabbage family, and reigns from China. Bok choy is mild in taste and is really high in antioxidants and phytonutrients that are great for detoxing, and is anti-inflammatory. It also has vitamin C (which stays in tact if you minimize the heat it’s exposed to in cooking – so like miso, add it at the end of cooking), vitamin K and vitamin B (and folate), and plenty of great minerals including calcium, potassium and iron.

Watermelon Turnip -> also a Chinese veggie, this root vegetable is sweeter than your traditional turnip or daikon, these beauties serve up lots minerals, vitamins, electrolytes and antioxidants in one little low-calorie punch.  They themselves are also a great source of  vitamin c – I like eating turnips when I’m fighting a cold.

Soba Noodles -> the buckwheat flour in soba noodles not only makes them naturally gluten-free, but also provides phytonutrients for fighting disease. Buckwheat is also a good source of manganese (helps make collagen!), and while higher on the glycemic index, compared to traditional pasta it is less calories and has protein, more fiber and iron.

This Miso Soba Noodles Bowl is such an easy soup to make! Mince some onion and sauté it. When it’s becoming soft, add the garlic and stir until fragrant before adding in the chopped bok choy.

Don’t overcook your greens! Keep this soup healthy and reserve more nutrients by turning off the heat once they’ve softened.

Here’s the finished Miso Soba Noodle Bowl:

Now, let’s get on with this delicious, healthy soup recipe – you’re going to love it!

Ingredients for Miso Broth:

8 c water

4 tbsp miso, mixed into a little water

2 pieces of kombu (seaweed variety you can purchase in the ethnic section of your grocery store or online)

Ingredients for Soup: 

1 tsp toasted sesame oil

2 tsp extra-virgin olive oil

1/2 onion, yellow or red, minced fine

4 cloves of garlic, minced

1 large bunch of bok choy (or 2 small baby bok choy), coursely chopped

1/4 red cabbage, thinly sliced

Soba noodles, cooked according to package

Juice of 1 lime

Handful of chopped cilantro

Toasted black sesame seeds

– optional –

sliced green onion, fried or poached egg

Asian chili sauce

1/2 watermelon turnip, thinly sliced

Directions:

1) Place the miso in a small bowl with a little warm water and mix well.

2) Place the rest of the miso broth ingredients into a stock pot, and bring to a gentle simmer. Cover and simmer for 30 minutes. Meanwhile, cook soba noodles according to package directions. Remove miso broth from heat and allow to sit, covered.

3) Add oils to a sauté pan on low heat. Add minced onion, stir and sauté until turning clear. Add minced garlic and stir until fragrant.

4) Now you’ll add the bok choy and stir just until bright green and remove from heat. Careful not to overcook!

5) Carefully toast your black sesame seeds on medium heat in a heavy small pan, stirring occasionally.

6) To serve, discard kombu from the miso broth, and stir in the miso mixture. Pour the hot broth into individual bowls. Add soba noodles and sautéed ingredients, then the cabbage, turnip, cilantro and any optional ingredients you choose. Add a little lime juice and eat your heart out!

miso soba noodle bowl

Making the Case for Oatmeal

Posted on by biglittlebites

Oats as a breakfast food, are underestimated, and misunderstood. An excellent source of fiber, protein, minerals and antioxidants, oatmeal is the perfect food to start the day with!

How my Love-Affair with Oatmeal Began:

Freshman year of college, almost 20 years ago, I was enrolled in a general education Health course that kicked off the beginning of this life-changing “healthy living” movement for me. One day in the beginning of the semester, the professor spoke of cutting out processed cereals (I was born in 1980 and grew up on that stuff!). The professor suggested replacing less-than-nutritious processed cereals with oatmeal, explaining the health benefits and promising we’d see and feel changes, just by making the swap. He encouraged and challenged us to eat it plain, every day, for two weeks and to watch what happens. Never one to shy from a challenge – I wanted to see what this was all about.

Why two weeks? Well, it was going to be an adjustment period to get used to eating plain oats with nothing to sweeten or flavor it. He warned that it may taste like cardboard but sticking to it for two weeks, would change our tastebuds forever. You see, sugar is a cocaine-like addition, and sugar-laden cereals have participated in creating addicts.

On day one, I was blown away (not in a good way) by the bland, flavorless taste of my bowl of oatmeal. I forced it down anyway, and continued to do so every day. The biggest change I noticed that year, was that I had more sustained energy after breakfast, without dealing with blood sugar spikes, I wasn’t hungry again just one hour later, and I lost a bunch of weight! Guess what? I still eat oatmeal almost every morning to this day, and  four kids later, that weight I lost in college has stayed off.

5 Benefits of Consuming Oats

Why is oatmeal nutritionally superior to processed cereals?

  1. Oats contain a naturally balanced composition of nutrients including antioxidants, vitamins and minerals. Abundant minerals present in oats are copper, manganese phosphorus, thiamine, zinc and magnesium. Avenanthramides, polyphenol antioxidants present in oats, are anti-inflammatory and increase nitric oxide production which helps keep blood pressure low.
  2. Oats are a good source of plant-based protein to start the day with. One cup of cooked oats provides 6-7g of protein.
  3. Nutrient-dense oats also have a high amount of soluble fiber (roughly 5g per serving), effectively reducing cholesterol, blood sugar and keep you full longer. Research shows, consuming this type of fiber helps us control excess eating and unhealthy cravings by slowing down digestion. All that fiber (which most Americans are lacking) will also help get things moving, if you know what I mean! Eating more fiber lowers our risk of stroke, coronary heart disease, colon cancer and type 2 diabetes.
  4. Oats are capable of helping lower cholesterol. The soluble fiber present in oats reduces the absorption of low density lipoprotein (LDL) “bad” cholesterol into your bloodstream.
  5. Oats are naturally gluten-free! Some oatmeal sold in stores can be cross-contaminated by other grains which are not gluten-free, so if you suffer from celiac disease or severe gluten sensitivity, be sure to buy a brand which advertises gluten-free.

Steel Cut Oats v. Rolled Oats

Have you wondered about steel cut oats v. rolled oats? Steel cut oats are the closest thing to the original, unprocessed oat groats, and are simply cut into smaller pieces. They are coarse and chewy and take about 20-30 minutes to cook, but this time is cut in half if you soak them the night before. Rolled oats are processed through a steaming and rolling process to make them softer, and to help them cook faster. Since steel cut oats are less processed, it takes longer for our digestive enzymes to break them down which in turn slows down the process of our bodies converting them to sugar. This means, steel cut oats rank lower on the glycemic index, than rolled oats.

How I eat oatmeal today, is a little different than how my professor told me to eat it – but I still avoid refined sugars and have some recipes to share with you! I alternate between plain oats, and “chia oats” which involves mixing chia seeds into your cooked oatmeal. Chia seeds provide additional protein and are a good source of iron and omega-3 fatty acids. As a mom of three little kids, I love making “overnight oats” too. To make overnight oats, put the uncooked oats into a bowl with some water or nut milk, add your mix-ins and leave it in the fridge overnight. You will wake up to a hearty bowl of oatmeal, with absolutely no cooking necessary! (Note: if you are using steel-cut oats, they require an extra-step since they have not been processed the same way as old-fashioned oats – simply bring them to a boil for one minute on the stove, and then add in your mix-it’s and pop them in the fridge overnight). The kids love overnight oats so much, they call it “dessert oatmeal”  – yet there’s nothing unhealthy about it!

When choosing oatmeal at the store, I never buy the instant flavored packets – you’ll end up with too much sugar at the start of your day, and defeat the purpose of trying to be healthier. Try buying old-fashioned, thick oats, or steel-cut oats.

Oatmeal Challenge

I challenge you to two weeks of eating plain oatmeal every single day, with absolutely nothing added in. After the two week period is over, you can try the mix-in’s below, being sure not to add refined sugar and to stick to the recipe. Let me know how it works for you and the changes in your body that you notice after a couple of months!

Breakfast Oatmeal Recipes

For the following mixes, you can choose whether to add chia seeds or not – either way, they’ll be good! Also, these recipes work for cooked, hot oatmeal, or for overnight, cold oatmeal.  Whichever recipe you choose, start with a base of 1/2 c oats + 1 c of water/nut milk. You ultimately want to aim for an intake of 1-1.5 c of oatmeal a day. I always try to add in a little healthy fat, which increases satiety and makes breakfast even more nourishing with that addition.

Blueberry Pie Oatmeal

1/2 tsp vanilla extract

1 tsp coconut oil, coconut butter or 1 tbsp full-fat coconut milk

1/4 c frozen organic (and preferably wild) blueberries

Unsweetened coconut flakes to sprinkle, optional

Apple Cinnamon Oatmeal

3 organic dates, chopped and seeded

3/4 of a crisp organic apple, like Pink Lady, diced

1 1/2 tbsp Vietnamese cinnamon

1/2 tsp coconut oil

Cinnamon Nut-Butter Swirl Oatmeal

1 1/2 tbsp cinnamon

2 tbsp nut butter of your choice (make sure to buy one with no added oils, sugar or salt)

Chopped walnuts to sprinkle, optional

Banana Bread Oatmeal

1/2 tsp vanilla extract

1 banana, mashed completely and then stirred in

1 1/2 tbsp Vietnamese cinnamon

A little swirl of Grade B maple syrup

Sub half the water for unsweetened nut milk

Prior to serving, top with walnuts, broken into pieces

Pumpkin Oatmeal

1/2 tsp vanilla extract

1/3 c pumpkin squash

1 tbsp pumpkin pie spice

1/2 tbsp unsalted grass-fed butter

Pinch of Redmonds Real Salt

A little swirl of Grade B maple syrup

Pomegranate-Coconut Oats

1/2 tsp vanilla

1/2 tsp cinnamon

2 tsp coconut butter

2 tbsp unsweetened coconut flakes

Top with raw cocoa nibs, fresh pomegranate arils and unsweetened coconut

 

Nutritional Yeast: What is it and How do you use it?

Posted on by biglittlebites

During my fourth pregnancy, I was having a conversation with our midwife about how we love making homemade popcorn for a healthy, high-fiber snack, and she mentioned how unbelievably good “nutrional yeast” is sprinkled on top. Nutritional yeast!? It sounded kind of gross, but my curiosity was piqued, and now I use it all the time! Let me tell you more about it…

I feel like I should first mention, nutritional yeast will not lead to unfavorable yeast growth in your body (you know you were wondering!) and actually is considered a medicinal remedy for candida symptoms. So now, lets leave the ‘gross’ factor behind and move on to why it’s so good!! Different than brewers yeast, nutritional yeast is inactive and so I’m sorry to say, you won’t be making kombucha, beer or bread with it… but the good news is, there are plenty of other reasons to love it! Nutrional yeast is high in B-complex vitamins (and sometimes fortified with B12 – which is why vegans and vegetarians can benefit) and is also a complete protein (2 tbsp = 9 grams), with all 18 amino acids! Nutrional yeast contains many vitamins and minerals, and just as its considered a remedy for candida, it’s also considered a remedy for loss of appetite, diarrhea and immune function (repairing cell and tissue damage) and reducing the risk of cancer. Nutrional yeast is high in fiber, gluten and dairy free, and low calorie.

Nutrional yeast is a primary grown culture strain of saccharomyces cerevisiae; it’s a fungus, grown on a food source like cane sugar or beet molasses (sugar beets) and then harvested, heated, dried and flaked. You may be tempted to buy nutrional yeast grown on beet molasses, thinking that sounds healthier than cane sugar – but guess what? Did you know that virtually all sugar beets grown in the United States are genetically modified (future post coming about why you should avoid genetically modified foods). Your safer bet, is to buy the variety grown on sugar cane molasses!

What does it taste like? Nutrional yeast has a savory, umami flavor that is slightly nutty and resembles the taste of Parmesan. I love to use it on the following foods:

  • Popcorn
  • Cauliflower
  • Asparagus
  • Kale chips
  • Mashed into a baked potato
  • Replacement for cheese in pesto sauce
  • Chickpeas
  • Added to soups or stews
  • Processed with walnuts and then sprinkled on salad
  • Added to scrambled eggs
  • Mixed into vegetable broth
  • Making a vegan “cheese” dip or sauce when I want a break from dairy

Elizabeth recently posted a shot on BigLittleBites Instagram of her lunch with garlic aioli made with nutrional yeast – I can’t wait to try making that myself!  Have you tried nutritional yeast? Tell us how you love to use it!

– ❤Mich

chickpeas with sprouts growing from them, in a bowl

How to Sprout

Posted on by biglittlebites

I’m so excited to share with you, how to sprout! Sprouting is SO easy and provides so many nutritional benefits, there’s really no reason NOT to sprout!

What Can You Sprout?

Nuts, seeds, grains and legumes.

Why Sprout?

Human beings are experiencing an increase in autoimmune disorders and digestive upset due to the overconsumption of non-sprouted foods and their naturally occurring anti-nutrients and carcinogens. The sprouting (or germination) process, makes foods so much easier to digest because it deactivates the enzyme inhibitors (which make digestion hard). Additional digestive help comes from all the active enzymes that are then created! Pesky anti-nutrients naturally found in nuts, seeds, grains and legumes, are enzyme inhibitors, lectins, saponins and polyphenols . Anti-nutrients block the body from absorbing the vitamins and minerals present in the food; meaning if you’re eating non-sprouted plant foods often, you could experience mineral deficiencies over time. Naturally occurring anti-nutrients prevent the nutrients in the food from being absorbed and digested by your body; this includes protein, fiber, iron and magnesium – and thereby rendering nutritional labels defunct in that regard.

Sprouting nuts, grains, seeds and legumes not only makes vitamins and minerals easier to digest, it increases their protein, amino acid and fiber content, reduces the carb load, and gluten, and leads to greater availability of vitamins A, B, C, E, minerals, essential fatty acids, antioxidants and folate.

How Does Sprouting Work?

Sprouts are alkalizing to your body (illness and disease can be linked to acidity) and eating sprouted foods, can even help with weight loss. The sprouting process actually “consumes” a lot of the foods calories and accomplishes part of the work of digestion when its starches are converted to sugars, fats are used up as energy for growth, and proteins are broken down into amino acids. As a result of all this predigestion activity, sprouted foods wind up being less calorie-dense than non-sprouted. So what are you waiting for? Let’s get sprouting! (This is a great science lesson for kids too!)

The picture above, is of a batch of chickpeas that have been in the sprouting process for 24 hours. The chickpeas would be fine to rinse and cook at this stage, but the longer you allow a nut, seed, grain or legume to sprout, the more nutrient-dense it becomes.

chickpeas with sprouts growing from them, in a bowl

How to Sprout:

This process works the same for nuts, seeds, grains and legumes.

Materials Needed:

To make sprouting more accessible, there are a variety of sprouting kits or special jars on the market. If you simply want to give it a try for the first time, try my method: I simply place the well-rinsed food in a colander, atop a large, clean bowl.

Process:

  1. Measure 1 C of your plant food.
  2. Rinse the food well and place in a medium or large bowl of cool water (making sure to cover the food by 2 inches).
  3. Soak the food for at least 8 hours.
  4. Once you’re finished soaking, drain the food and rinse it all very well with fresh water.
  5. Give your food 1-5 days for the sprouts to appear and grow. During this time, make sure to rinse your food well every few hours, tossing them around gently in colander as you rinse. Allow excess water to drain, and place the colander back atop the bowl on the counter.
  6. Place your sprouted, living food, sealed in the fridge – it should keep for 7 days. You can eat them raw or cooked, but be aware of the potential for harmful bacteria growth due to the moist environment they sprouted in. Rinse really well before use and/or cooking, especially when feeding them to little ones and the elderly. Use them in salads, soups, entrees, whatever!
  7. To cook: simmer them in fresh water, for 10-15 minutes only – easy!
Chickpeas in a colander, beginning to grow sprouts

Great Recipes to use Sprouted Foods in:

Vegan Lentil Tacos

Butternut Lentil Soup

Perfect Red Lentil Soup

Brown Lentils with Red Coconut Curry and Vegan Cilantro Cream

Black Bean Soup

Chipotle Lime Tempeh Tacos with Avocado Crema

Homemade Cashew Milk

Honey Bunches of Oats Granola

Making the Case for Oatmeal

Middle Eastern Chickpea Burgers with Harissa Aioli

Favorite Fried Rice

Sprouted Grain Banana Chocolate Chip Pancakes

Vegetarian Stuffed Sweet Potatoes

Favorite Vinaigrette

Posted on by biglittlebites

I’ve always made my own salad dressing. My mom does it. My grandmother before her, did it. It’s just the way we do in my fam – and I’m not mad about it! We all have our own variations, and I wanted to share my basic formula with you. Theres a simple combo that works magically all on it’s own, or you can enhance it with different additions, like turmeric!

Speaking of turmeric… Did you know that the biggest health benefits of consuming turmeric, exist in it’s key compound -> curcumin? And, did you know that most of the curcumin ingested gets metabolized before your body has a chance to absorb it (I’m referring to bioavailability here)? Simple solution! When you cook with turmeric, make sure to combine it with black pepper – together, bioavailability is significantly enhanced! Both black pepper and turmeric have awesome health benefits – so it’s a win-win!

Here’s how to dress any salad:

Ingredients: 

1/2 c extra-virgin olive oil

1/4 c apple cider vinegar

2 crushed garlic cloves

1 tsp black pepper

1 tbsp of a good spicy mustard

1 tsp real salt 

Optional:

1 tsp turmeric

1/2 – 1 whole scallion, thinly sliced

Fresh dill, minced

Fresh-squeezed lemon juice, in place of vinegar

Dijon mustard, in place of spicy whole-grain mustard

Directions: 

Simply mix it all together and store in the container of your choice, in the fridge!

Brown Lentils with Red Coconut Curry and Vegan Cilantro Cream

Posted on by biglittlebites

For about 10 years now, I have been doing a vegan fast during Lentil. This fast feels good, on my body and my mind and I look forward to it every year! It’s a great time for cleansing and balancing, while contemplating whatever points are meaningful to you about Lent and/or fasting. I’m always craving rich, nutritious meals – so tonights coconut curry dish was a no-brainer! It’s so delicious, hearty and soul-warming, that vegan or not – you’ll be adding this to your repertoire of go-to recipes!

(feeds a family of five)

Ingredients for Brown Lentils with Red Coconut Curry:

1 c sprouted brown rice (you could also use cauliflower rice or quinoa!)

2 tsp coconut oil

1 tbsp coconut butter

5 cloves of garlic, minced

2 roma tomatoes, chopped

2 tsp tomato paste

1 tbsp curry powder

2 tsp Real Salt

1 c brown lentils

3/4 c full fat coconut milk

Directions:

Toss the rice into a small pot with 2 cups of water; bring it to a boil, then cover and simmer for 20 minutes.

Add the oil to a medium sized soup pot on medium heat and add the minced garlic, curry powder, salt and simmer for 2 minutes until garlic is fragrant. Add tomato paste and chopped tomatoes and stir together, allowing to simmer an additional 8 minutes together. Now toss in your lentils and add 4 cups of water, plus the coconut milk and bring it to a boil before covering and reducing to a simmer for 40 minutes. While that’s simmering, make your cream ->

 

Ingredients for Vegan Cilantro Cream:

1 c raw cashews, soaked for 2 hrs in water

1/2 c fresh water

1 lime, juiced

1 fistful of cilantro, stems removed

1 clove of garlic

Directions:

Drain and rinse your soaking cashews. Add cashews, fresh water and the rest of the ingredients to a food processor and blend until creamy. You can add more water as necessary, to reach your desired consistency. Top your meal with this and some chopped cilantro and scallion!

Taco Cabbage Cups with Avocado-Cashew Crema

Posted on by biglittlebites

Cups, wraps, whatever you want to call them – they go down easy, pack a healthy punch, have tons of flavor and color… you can’t go wrong! I made these for a big family get-together and everyone loved them! Full disclosure – I had organic corn tortillas on hand too, but everyone pretty much preferred the cabbage cups. Why not?! Guilt-free and full of nutrients, including vitamin C. Did you know that cruciferous vegetables like cabbage, have antioxidant super powers?! Adding more to your life is a no-brainer!

So with no further ado, here’s the step by step:

(feeds a gathering of 6-8)

Ingredients:

1.5 c raw cashews

1 red onion, halved and sliced

3-4 clove of garlic

1 lemon half or whole lime, juiced

Real Salt

1 bunch of cilantro, stems removed

1 avocado

1 Tendersweet cabbage, whole leaves separated

2 purple sweet potatoes, peeled

1 eggplant, peeled

2-3 zucchini, peeled

4 cups pre-soaked and cooked black beans

2 tbsp extra-virgin olive oil, seperated

2 c matchstick carrots or spiralized carrots, for serving

2 scallions, thinly sliced for serving

Directions: 

Soak the raw cashews in a bowl of cool, filtered water for at least an hour (I do 2 hrs usually). Then, drain, rinse and add to a food processor with 1/2 cup of water, 1-2 cloves of garlic, 1 tsp Real Salt, the citrus juice, a handful of cilantro leaves (reserve the remainder for serving) and a whole avocado. Give it all a whir and add more water as needed, to reach your desired consistency (I like mine a little on the runny side, so I can easily drizzle it on the tacos – but a thick dollap is a beautiful thing too!).

Cube the eggplant, sprinkle with Real Salt and set on a paper towel; allow 15-20 minutes to drain some of the moisture from the vegetable. Cube the zucchini, rinse the eggplant and toss both vegetables together with 1 tbsp of olive oil and a sprinkle of Real Salt. Line a cookie sheet with parchment paper, spread the veggies out and roast them gently at 300 degrees until they begin to brown (30-45 min).

Boil the sweet potatoes for 10-12 minutes, careful not to let them get mushy (aim for “fork tender”) and then cube them and set aside. Add your red onion slices to a skillet or pan, with a swirl of olive oil and caramelize on low heat until they begin to gently brown (approximately 20 minutes).

Get your black beans from the fridge, and toss into the pan with the red onion. Mince 2 cloves of garlic and add to the pan with another swirl of olive oil. Heat bean mixture on low heat for about 10 minutes to meld flavors. Set out all your goodies in a variety of bowls for a taco assembly station!