Month: June 2017

Middle Eastern Chickpea Burgers with Harissa Aioli

Eating vegan doesn’t have to mean a salad for every meal, or a plate of plain vegetables (although, we love that too ♥️)! These mid-east spiced chickpea burgers will shock your tastebuds with a flavor explosion ? We eat ours on top of zucchini noodles to keep the grain content of the meal low, but they would be just as yummy served up in a bun or on top of a bed of rice or greens! Want to make them grain-free? Just sub the quinoa for mor chickpeas! Ever make aioli? It’s not as scary as it seems – I promise it doesn’t take long, it’s really simple and it beats using store-bought mayonnaise in place of the real-deal! Try our easy recipe that turns the traditional sauce into a spicy fiesta!

Chickpea Burgers

Preheat oven to 350 degrees Fahrenheit

Ingredients:

15 oz chickpeas (we used our sprouted chickpeas, but any chickpeas will do!)

3 garlic cloves, sliced in half

1/2 c red quinoa, cooked

1/2 c chickpea flour (we used sprouted)

1 c spinach

1 1/2 tbsp curry

1/2 tsp cumin

1/4 cup cilantro

2 egg whites (reserve the yolks for the aioli!)

1/4 c sliced red onion

1 tbsp olive oil

 

Directions:

Throw it all in a blender and purée! Line a cookie sheet with parchment paper, and form into patties by making a meatball shape and pressing down with your palm. Line them up on the pan and bake for 22-25 minutes.

 

Harissa Aioli

Ingredients: 

2 yolks

1/2 a lemon, juice

2 1/2 tsp harissa spices (we buy the Whole Foods dry blend that combines paprika, caraway, chili pepper, cayenne, coriander, cumin, garlic, peppermint and salt)

1/2 tsp salt

1/2 c olive oil

1/2 c grapeseed oil

 

Directions: 

Put the yolks and lemon juice in your food processor and give it a whirl until it becomes frothy and opaque (takes just a minute). Add the spices and salt, and continue blending. While the food processor is still running, slowly add the oil one by one, in a slooooow, steady stream. After just a few minutes, your aioli will be forming! How will you know? It gets thick! Just like whipping cream ?? Store it in the fridge until ready to use!

 

How to Travel with Kids

I don’t know about you, but I just hate feeling stuck in the house with four kids all day when there’s so much to explore in the world! I’m always looking for our next adventure – whether a day trip or an extended vacation. It’s healthy for all of us to get out into the world to explore, and the kids learn so much from each trip!

My husband travels a lot for work, so if the kids and I want to go somewhere, we are usually on our own. Instead of feeling intimidated about traveling with four kids by myself, I pack the car up and off we go! In fact, our first born and I took 22 flights together in her first year of life! Nowadays, my preferred mode of transport is by automobile (because lets be honest… multiple heavy car seats, wiggly kids, we are never on time to get out the door, etc…). Over the last 10 years, I have actually used all major modes of transportation with kids, and I’ve learned TONS of tips and tricks along the way that I want to share with you. Regardless of your preferred mode, there is something helpful for everyone!

silly mom in the driver seat, playfully sticking out her tongue while child goofs off in the backseat

Healthy Travel Snacks for Kids

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Because I am so passionate about healthy living, it only makes sense that my post start with clean travel snacks! Find a balance between sweet and savory, so you don’t end up with sugared up kids, and the highs and lows that come with it! Here are some of our favorite travel foods to pack in your bag or cooler:

Crunch + Salt + Savory

Sweet

  • Apples
  • Clementines
  • Banana chips (we find these at Trader Joe’s by the nuts – check ingredients to make sure they aren’t enhanced with added sugar)
  • Dried mango (unsweetened and unsulphured)
  • MadeGood granola
  • Go Macro bars (for the parents!)
  • Dark chocolate (I always look for a variety free of soy lechitan or natural flavors, and with minimal ingredients)
  • Hail Merry tart (sweet potato or meyer lemon)

Note: If you’re traveling by car, scroll down to read about how to contain the mess from food.

How to Occupy Kids While Traveling

Wondering how to keep babies, toddlers and kids occupied during extended travel? Every parent worries about how to prevent their baby from crying on the airplane, or how to keep them from fighting or yelling during a road trip when you need to focus on the road… and I have the trick for you! Below, you’ll find plenty of busy activities and toys that are mostly cheap and easy with minimal DIY. The key here is, to keep these activities hidden until you’re well into your trip. When moods start to melt, you will have a game-changing distraction with presents to open and brand-new toys to explore!

Baby and Kids Busy Activities for Trips

  • Felt Busy Boards: Pick up some felt and glue from a craft store, use your husbands cardboard from his dry cleaned shirts, and make felt boards! I use blue felt to cover the whole board (this is the sky), then I cut out a long piece for the grass at the bottom, with a zig zag shape on one of the edges (blades of grass?). Next, I make some clouds (white felt), birds (any color, cut a basic bird-flying shape), a sun (yellow), moon (white or gray), square for a house (any color), triangle for the roof (I like red), a chimney (brown), windows (a white or black frame), a door (any color) and some trees and flowers! Store all pieces and board in a gallon size freezer bag
  • Dollar Store First Aid Kit: one per child (these are small square containers with alchohol wipes and bandaids inside – so make sure you bring a doll they can “fix” up!)
  • Dollar Store Handheld Mirror: (can use dry erase markers on it, or a baby can just look at themselves!)
  • Dollar Store Mini White Board: find the small white boards and some dry erase markers (I get the kind with the eraser on the cap, if you see them)
  • Dollar Store Pencil Bag + Lanyard: Look in the education aisle for the pencil pouches that have three holes on one side to punch into a 3-ring binder. Attach the lanyard to the pencil bag through one of those holes. Children can store their crayons inside the pencil bag, and then wear it around their neck. Now they have easy access, and they don’t drop them to the car floor!
  • Portable Travel Tray:  these trays are one of the greatest investments you can make for convenient travel! Simply strap the tray around your child or their seat, and they will have a secure surface to rest snacks, water, arts and crafts, etc. 
  • Dollar Store Coloring Books
  • Dollar Store Glow-in-the-Dark Wands: these make night travel even more fun! PSA: beware of the necklaces and bracelets with little ones – we had one burst open in my toddlers mouth once.
  • Dollar Store Mini Flashlights: Great for stops during a nighttime road trip, but could be dangerous while driving.
  • Dollar Store Foam Alphabet Puzzle: I find these in the education aisle at a dollar store, and they are fantastic busy toys for little kids. The letters are large enough that they don’t pose a choking hazard, and the foam construction makes it easy for toddlers to press the letters into the foam board with cutouts in their shape.
  • Melissa & Doug Sticker PadsAt under $5 each, these are great for providing ours of hand-eye coordination and learning fun through creativity!
  • Melissa & Doug Water Coloring Pads: These water pad books are reusable and I linked a set with a travel theme! I love that you fill a pen with plain water and it shows up as different colors when they press it to the pad! No mess!
  • Dollar Store Pipe Cleaners and Plastic Beads: This is a great activity for hand-eye coordination. Little toddler fingers can use plastic pony beads in various colors, to “string” along the fuzzy pipe cleaners. 
  • DIY Fine Motor Skills Toy: Usually at a dollar store, you can find the snack containers with the silicone lids that have an opening in the middle for fingers to press through; you’re going to also buy a package of the colorful 1 inch pom pom balls from the dollar store craft area to put into this container. Babies 18 months+ will love reaching in and out for the poms (just keep an open eye out, so they don’t try to eat them!)
  • Dollar Store Kids Press-On Nails: For kids 5+
  • Dollar Store Stickers + Index Cards: The index cards are just a fun spot to stick stickers!
  • Dollar Store Educational Activity Books for PreK +
  • Amazon Kid Kindles, iPads or DVD Players: I love that the Amazon Kindle is under $100. We keep ours stored away and only bring them out for travel.
  • iPod shuffles: iPod shuffles are hard to find now, but a search on eBay will yield results. I prefer shuffles to iPod Touch or an iPhone, because I like that they can’t go on the internet and potentially access something they shouldn’t be. We also have plenty of years ahead, to get into smart phone technology and social media, and I’m not starting now! I load up shuffles with their favorite songs, some of my favorite songs spanning decades, as well as books on tape.

Now divide up your finds into dollar store gift bags, making one bag for each child. I strive to fill their bags with the same, or similar content, so that there will be nothing to fight over. Tape or staple the bag shut at the top, so they can’t peek! They will LOVE the anticipation and annoy the heck out of you (“pleeeeeaaaaase can I open it now?!) but if you make them wait until departure, it’ll keep them busy for most of the trip and will be totally worth all that whining. They’ll be so full of joy!

 

Tips for How to Travel with Kids by Plane, Train or Automobile  

With a little preparation the week before, you too, can travel stress-free with your child or multiple children. Being prepared with items you may need to prevent diaper blowouts, hunger and meltdowns is really half the battle! Read through these bulleted lists to get my tips on how to prepare, what to pack and what you need to know for departure day. Save the lists, print them out or screenshot them on our phone!

Navigating the Airport with Kids

I primarily travel solo with my children, so that’s the perspective here, however these tips can help anyone. 

Before we get into the nitty gritty, I want to share a morsel of advice I received when traveling with my first baby, only 6 weeks old at the time. I made it on board the airplane, settled into my seat, followed all of my own tips and was as prepared as I could be. Halfway to our destination, baby began crying and I couldn’t figure out what she needed. I checked her diaper, I tried nursing her, I tried removing her from the baby carrier and swaddle… she was taking a long time to settle down and I was sweating bullets, imagining all the passengers nearby who must be annoyed with my crying baby and think I’m a bad mom for not getting her to stop. The airline stewardess saw my distress and came over to me. She leaned down low, looked me straight in the eyes while baby wailed in our ears, and said: “Look around. Every single person on this plane was once a baby and all babies cry.” She is totally right! Please take that quote with you and remember it, should you ever find yourself in my same position (which you will at some point, because you’re a parent traveling with kids!)

The Week Before

  • Bringing your Car Seats: Get a carseat bag for each carseat so you can check those heavy lugs as soon as you get to the airport! I linked my favorite brand for a travel car seat bag, which I have used for years with multiple carseats and for tons of travel with great success! For heavy car seats, or those with sensitive backs, I highly recommend utilizing a folding travel luggage cart. Using bungee cords, you secure your carseat right to the luggage cart, to get it through the airport if you’re not checking it. It folds up easily to store in the overhead compartment on takeoff. 
  • Toddler Safety for On Board: I love the FAA-approved harnesses that can be attached to the seatbelt on the plane to increase the safety of the lap belt. Bonus feature: holds your “runner” down.
  • Stock your Diaper Bag: If traveling with a baby, make sure your diaper bag is stocked with two spare onesies, an extra top for yourself, or layers (in case of a diaper blowout), one diaper for each hour of travel time, a full package of wipes and diaper disposal bags, two muslin swaddles as well as your typical diaper bag essentials. If your baby needs white noise to be soothed, rest assured the sound of the engine will likely lull baby right to sleep. 
  • Carrying Baby: If you don’t already have one, purchase a baby carrier and bring it with you. Keep your arms and hands free to get through the airport, while keeping baby feeling safe, snug and away from germs. I linked an amazing brand for you, because doctors and chiropractors agree that to prevent hip dysplasia in infants, it’s best for baby to be in a sitting position on their bottom, rather than their weight sitting directly on top of their hips (like a popular brand).

At the Airport

  • Check in Curbside: the best $10 you’ll ever spend, is to tip the curbside guys to check your luggage and car seats prior to entering the airport (note: moms with lap babies sometimes have to go inside to check in – but just ask when you pull up!) Checking in curbside, leaves you more handsfree to manage your children in the airport.
  • Wear and Cover the Baby: Strap baby into a baby carrier;  Wearing baby, keeps baby in a safe spot while you maneuver detaching car seats from the car. To prevent germs, drape one of the muslin swaddles from your diaper bag, over your shoulder and babys head. Leave a little opening under your chin so you can look down and see baby. Muslin is very lightweight and its open weave allows for airflow, making it breathable and reducing the risk of overheating.
  • Packing up the Carseat Travel Bag:  Once you get their carseat packed into the bag, you’ll notice you have extra space inside there. Since baby gear checks for FREE, go ahead and stuff whatever else you don’t immediately need with you, into the bag – extra packs of diapers, wipes, heavy coats, whatever you don’t want weighing you down during travel. No one will tell you that you can’t do that, so you might as well make the most of it!
  • Getting from Curbside to Security: Keep wearing baby in the carrier, but unfold your stroller. Place your diaper bag (which is undoubtedly heavy) into the seat of the stroller, along with other carry-on items you may have and wheel it  right up to security.
  • Getting Through Security: You are allowed to leave baby in your carrier – the security officer will just need to do an additional step of swiping your hands. This makes it easier to hang onto other children that may be traveling with you, and also to leave baby undisturbed in case they are nursing or sleeping.  If you’re concerned about radiation, you can request to skip the x-ray machine and be patted down instead. If the officer seems annoyed, remember it’s their job to keep everyone safe, and it’s your baby and body – do what feels right to you.
  • Getting a Stroller through Security: The stroller will need to be screened, and security won’t let you just simply push it through the x-ray machine. Empty the contents of the stroller and place them in a bin to go on the belt separately. Fold up your stroller and hoist it right onto the x-ray machine belt. If you’re traveling alone, someone in line with you will likely offer to help you with this step – there are still good people out there! I’ve done at least 100 flights with 1, 2 or 3 kids and I’ve never had to lift my stroller myself, while wearing a baby.
  • After Security: Unfold the stroller, load it back up with your stuff and resume pushing it through the airport to your gate.
  • Arriving to your Gate: Upon arrival to your gate, immediately ask the gate agent for a stroller tag. He or she will show you how to tag your stroller and where to place it once it’s boarding time (either at the entry for the jet bridge, or at the end of the jet bridge before you get on the plane). I like to discuss this with the gate agent early on, so that I am prepared before lines form at the desk.
  • Close to Boarding Time: Find a bathroom nearby and do one last diaper change and potty break for all.

On Board the Airplane

  • Boarding: Great news, parents with kids get priority boarding! Getting on board early, gives you a chance to get each child situated in their seat, and to get yourself situated.
  • Wearing Baby On Board: Flight attendants typically won’t let you wear baby once you’re sitting in your plane seat. You’ll have to remove baby from the carrier for takeoff, and place him/her on your lap once your seatbelt is secure. Once up in the air, I like to get baby back into the carrier for a nice, snug napping spot, easy nursing and some hands-free time to read a book or magazine (unless you’re traveling with other kids – then this hands-free time does not exist. Haha!)
  • Preventing Germs: If you or your child is sitting next to a stranger, aim your air vent to point down in between your child and them. This can create an airflow barrier, in case they cough or sneeze. If you’re traveling with a baby and a stranger is next to you, try to keep baby covered with the muslin swaddle blanket as much as you can and especially while nursing and during babys nap. I also bring along a baggie of Seventh Generation Disinfectant wipes to wipe down surfaces around us. These wipes kill 99.99% of germs and are non-toxic, so baby won’t come into contact with harmful ingredients found in other brands disinfectant wipes. 
  • Taxing for Takeoff: When your plane makes it way to the strip to take off, you’ll want to be ready to breastfeed or bottle feed. Saving milk for takeoff is very important because it helps keep babys ears clear during ascent. Bonus – baby will probably then fall asleep. Nurse or bottle feed while the plane is landing as well, for the same reason.
  • Changing Diapers On Board: Don’t wait for a diaper blowout once on board! Make a conscious habit to change baby’s diaper every hour or two of the trip, to avoid explosions. Are you traveling with multiple kids and by yourself? Take all of them with you to the restroom and leave the restroom door open while you change baby’s diaper – this way you can keep track of everyone. Don’t worry what others might think – keeping an eye on your littles is the most important thing! Sometimes, there are no changing tables in the airplane bathroom. In this case, you’ll have to get creative with changing baby’s diaper in your seat. Don’t get caught up in fretting about the smell – it’s a shame there aren’t changing tables on every plane and it’s not your fault! I keep disposable diaper bags on hand so I can tie up that poopy diaper pretty fast and minimize smell impact.
  • Food and Drink Service: When the snack cart comes around, choose to hydrate your littles with water and skip the juices and soda. They won’t feel good putting that in their body while in an airplane up in the air, and you won’t feel good when they’re bouncing off the walls from a sugar rush. Same goes for snacks – try to choose peanuts or pretzels over the sugary cookie. Even better, if you have stocked your bag with some of the healthy snacks, mentioned above!
  • Traveling Internationally While Breastfeeding: I really should do an entire post about this! Whether traveling with or without your baby, bring a hand pump as a back-up to your electronic pump. Trust me, I blew up my Medela pump while overseas trying to use a converter. It was a sad, sad day! If you’re traveling without baby, set alarms on your phone to alert you to pump every 2-3 hours so your supply stays strong and in tact. I turn off my ring, switch to vibrate and place the phone under one of my thighs so that it won’t fall if I’m sleeping and I will feel it. 

Train Travel with Kids

  • What Time to Arrive: Check online ahead of time, to find out whether your train station has a manned building with waiting room, or is curbside only. Make sure to arrive at least 30 minutes early, so you have time to ask someone working the station, or a friendly stranger, to help you get your car seats on board when the train arrives. The train stops and goes all within a very short span of time and you have to be prepared to move fast! I also use this extra time, to fold up the stroller and line up all of our gear on the platform so that I’m ready to move fast when the train arrives.
  • Avoiding Germs: Pack a zipper baggie of Seventh Generation Disinfectant wipes to wipe down surfaces around you and the kids. These wipes kill 99.99% of germs and are non-toxic, so baby won’t come into contact with harmful ingredients found in other brands disinfectant wipes. 
  • Bring a Washable Blanket or Tablecloth: When you step on board, look for the seats near the restrooms that have the extra space with handicap access. If they are available, this is a great space to set up shop with your kids. You’ll have a couple of seats, as well as ample floor space for picnics, naps or playtime. Set up your blanket on the floor so the kids can sit and spread out. I find this to be much easier than trying to corral kids to sit in seats for the entire trip.
  • Restrooms: Being that the handicap area is usually located near the bathroom, you’ll be less stressed getting kids to and from the bathroom in a timely manner. Be sure to change babys diaper every hour or two, to avoid a major blowout up their back.
  • Food Car: Utilize the food car, to change scenery a bit at meal times, or for when you need a table to play a game on or color.
  • Preparing for Arrival: When you know you are a half hour out from your stop – start gathering up all of your items, get your carseats and other bags down from where they were stowed, and have everything lined up near the door you’ll be exiting from. Let the attendant know that you may need some help disembarking with all that gear. This will make your departure from the train so much easier!

Road Trips with Kids

Now what about road trips? We have gone as far as 19 hour drives, but more often do 5-10 hour drives – most of these tips work for any span of time!

What to Pack in the Car, the Night Before

In order to contain the mess when you travel with food and kids, you’ll want to pack a few items into your vehicle the night before:

  • Grocery Bags: I either keep one grocery bag for garbage collection up front in the passenger seat, or set up a paper grocery bag beneath each car seat that the kids can toss garbage into themselves.
  • Bibs: for littlest ones.
  • Entertaining Mirror for Baby: I love this Brica baby mirror which comes with a remote to operate it from the front seat. It lights up and makes music with a push of a button on the remote, and you can turn it on to create a distraction when baby gets fussy.
  • White Noise for Baby: Does your baby need white noise to soothe? Sometimes cracking a window on the highway is enough, but other times you may need something that’s more familiar if you’re using a white noise machine at home. I’ve used this affordable, portable white noise machine that clips right onto babies car seat and has a built-in timer. It’s battery-operated, so no outlet required. 
  • Roll of Paper Towel: You’ll need them to clean up messes.
  • Dollar Store Snack Containers: Since they are only $1, I don’t feel too bad if they get gross and I toss them out.
  • Reusable water bottles: So you can refill with fresh water along the way.
  • Set up the DVD Players: If your car doesn’t have built-in DVD players, don’t worry! Portable DVD players made for car travel, typically have a velcro strap to secure them to the back of the headrests. Make sure you have all of the cords you need and get them set up in the car.
  • Library DVDs: To keep their interest, borrow some DVD’s from the library for free. Many libraries offer renewal online, for longer trips!
  • Parent Supplies: Set yourself up in the front seat, with sunglasses, water, wipes + diapers (for baby, not for you), grown-up snacks, toll booth change, headphones and whatever else you think you’ll need within reach.
  • Download Useful Road-Trip Apps: I’ve used these apps to avoid accidents, cops and even to plan my route: Waze and inRoute. 
  • Plot your Stops: Find a picnic area with a playground along your route to stop for a packed picnic lunch and run around on warm days, or try Chick Fil A’s indoor playground on cooler days. Hoping to keep it healthy on the road trip? Look for a Panera Bread which has decent enough, healthy choices for a drive-through option.
  • For Overnight Trips: Plan what hotels you want to stop at ahead of time, so you have somewhere safe and comfortable to park overnight. I try to research the towns on my route that look like they time up correctly with when we need to stop – so I know whether it’s an area I’ll feel safe in and I can see what hotels they have available.

Morning of Departure

  • Bathroom: Have all the kids do a potty break before buckling in, and do one last diaper change for baby. Toddlers will argue they don’t have to go – make it non-negotiable and do your best to encourage them. I’m not against bribery in this instance, haha! 
  • Communicate the Food and Bathroom Travel Plan to the Kids: Let your kids, ages 3 years old +, know what the plan is for stopping for potty breaks, and continuously remind them to only sip their water, so they learn to pace themselves. Mine will guzzle a full bottle of water from the get-go if I don’t remind them that our first stop won’t be for 3 hours. Decide what works for you, but this will impact how many times you end up stopping for the restroom. If you’ve got someone that is only recently potting trained or still working on perfecting using the potty… put a diaper on them, and forget the potty training during the trip. You’ll be glad you did!
  • Set the Kids Up for Fun: Keep the surprise bags up front and out of reach, so you can pace them and pull out new surprises when the mood warrants a change. Set up everyone in their carseat with their lap tray buckled on. Hand them their electronic devices with headphones, and their pencil pouch lanyards, so they have easy access once you depart.
  • Garbage Prep: Place paper grocery bags beneath each carseat to catch garbage. 

What to Do on Departure

  • Headphones: Make sure your headphones are handy. If the kids are watching a movie in the back, you can be listening to a podcast, music or audio book. This helps you stay sane through the drive and not lose your cool to the background noise of Caillou’s whiney voice. 
  • Departure Time for a Day Trip: Leave early enough that you beat work traffic (6 or 7 am) or late enough that you avoid the traffic (9 or 10am). Try to plan your timing so that you can make it to where you’re going in one day, if possible.
  • Departure Time for Long Trips: Leave at a time that gets you to your first hotel overnight before 10pm. I try not to stop much later than that, because it’s hard waking up sleepy kids and getting them to cooperate to get out of the car. Also, once they are up, good luck getting them settled back down to sleep!
  • Nursing? I carry a hand pump in my bag for situations where I want to keep driving and stay on a time schedule, but still need to get more milk for baby. I’ve tried a few different brands, and the Medela hand pump is easiest for me to use and has never failed me. I won’t come right out and suggest pumping while driving, and passing bottles back…

Lemon Zest Waffles with Hibiscus Coconut Whip

Lemon Zest Waffles with Hibiscus Coconut Whip pack a powerful punch of flavor, that makes them a little more special than your average recipe. The lemon zest and lemon juice add the slightest bit of lemon flavor, which the coconut whip pairs up perfectly with. The hibiscus flowers are sweet and fruity with a slight tang.

These waffles are thick and fluffy but what I love most, is that they are healthy! Sweetened only with coconut nectar or coconut sugar, they rank lower on the glycemic index than with refined sugar, which means no blood sugar spike to bring down your weekend vibes! The coconut oil mixed into the batter, and the coconut whip topping, add some healthy fats to the start of your day, which keeps your energy levels balanced and your appetite satisfied. Sprouted flour is easier on your digestive system thanks to enzyme levels, and is higher in healthy nutrients while lower in anti-nutrients (unlike traditional flour). The germinating process (when the grains sprout) breaks down some of the starch and phytic acid – which is known to block the absorption of vitamins and minerals in your body. I always reach for sprouted, but substituons work great with this recipe:

Sprouted Flour: traditional flour will produce the same flavor and texture waffle.

Coconut Milk: you could use heavy cream if you like dairy, but you’ll miss out on the subtle, tropical coconut flavor which goes so great with the hibiscus.

Eggs: I successfully substitute 2 eggs for 2 flax eggs, since one of my daughters is very allergic. 2 tbsp ground flax seed mixed with 5 tbsp water and left to sit for 10 minutes before mixing into your wet ingredients.

Coconut Nectar: you can easily swap for 1/4 C coconut sugar instead, if you don’t have nectar on hand. Refined sugar would work too.

Lemon Zest Waffles with Hibiscus Coconut Whip are a perfect weekend brunch recipe, but these waffles can also be made the night before and cooked in minutes for a busy school morning.

Perfect for the warmer season, they are light and refreshing with a tropical whip on top. Just don’t forget to share them with your kids, when you make them 🙂

 

Ingredients:

2 c sprouted flour

2.5 tsp baking powder

1/4 tsp Real Salt or Celtic Sea Salt

2 eggs

1.5 c unsweetened almond milk

4 tbsp coconut nectar

1 tsp vanilla extract

Zest of one lemon

Juice of one lemon

2 tbsp melted coconut oil

 

Directions:

In a small mixing bowl, combine flour, baking powder and salt.

In a medium mixing bowl, whisk eggs for one minute. Add milk, coconut nectar, vanilla and lemon zest and juice. Whisk well.

Add dry ingredients to wet, and mix well. Batter will be slightly lumpy, and that’s ok! Whisk in coconut oil.

Measure batter by the 1/2 C, to add to your preheated waffle maker. Remove when beginning to brown (approximately 3 minutes on my waffle maker!)

 

Hibiscus Coconut Whip

Ingredients:

3 heaping tsp dried hibiscus flowers

1 tsp boiling water

1 can or box of full-fat coconut milk (don’t shake it)

2 tsp powdered sugar

1 tsp vanilla extract

 

Directions:

Place flowers in a mug and pour in the boiling water (it won’t cover, but it’s enough to steep the flowers). Allow to steep 15 minutes.

Meanwhile, open your coconut milk, and just scoop off the top portion, which is a thick cream (a watery substance will be beneath it), into your electric mixer or into a bowl. Whisk with a hand-mixer or electric mixer and add in powdered sugar and vanilla.

Next, strain your hibiscus tea into the whip, and whip again. Chill for 15 minutes before putting into a decorating bag or scooping onto your waffles.

Vegan Chicken Salad

Oh how I love a cold, creamy chicken salad, full of flavor and crunch! What I don’t love, is eating tons of animal foods and how it makes me feel. That’s where Vegan Chicken Salad comes in! I prescribe to a way of life where it feels healthier to eat TONS of vegetables and plant-based protein, with a  little bit of animal foods here and there. 

Eat Plant-Based for Lunch

My diet consists of about 75% vegetables and plants. I stay full from all the fiber, and the plant-based protein that I make sure to include.

One of my favorite sources of plant protein, is tempeh. Tempeh is made from fermented soybeans, and is a cleaner, much less processed, healthier choice compared to tofu. At 16 grams of protein per serving, tempeh has double the amount of protein that tofu offers and 9 grams of fiber!

I love substituting chicken for tempeh, but does that idea make you nervous? If you’ve never used tempeh before, I promise you three things:

1) it’s better for you than tofu

2) the texture is on point (nutty and hearty!)

 3) it’s super easy to use! Head on over to this page first: How to Prep Tempeh

I strive to use plant protein in place of animal protein as often as I can, to get a wide variety of nutrients from the earth. Vegan Chicken Salad is one of my favorite go-to lunch recipes for plant-based protein that keeps me full until dinner!

Vegan Chicken Salad lasts for days in the fridge and is excellent on top of a salad or served sandwiched between two slices of your favorite bread. My favorite way to enjoy Vegan Chicken Salad is with Ezekiel bread that has been brushed with coconut oil and toasted in my panini press! * When you click on my favorite product links, I may earn a tiny commission from qualifying purchases, at no cost to you. Thank you for supporting Big Little Bites blog*

How to Make Vegan Chicken Salad

Tempeh is really affordable, at only a few dollars per package. I have found it in the vegan or produce section at most grocers, including Trader Joes. I always make sure the package clearly states “organic” since soy is the number one genetically modified crop in the world. This recipe only calls for one package, but I like to buy a couple at a time, because it stays good in the fridge for 5-7 days even after the sell-by date as long as it’s unopened. Don’t forget to check out this post on how to prepare your tempeh before using it. 

Grapes are another essential component of Vegan Chicken Salad. I love the plump but soft texture texture and sweet flavor that red grapes offer, but green grapes would be great for some tartness! Go with whichever is your favorite.

Chopped carrots and celery, combined with some nuts or seeds, add the perfect amount of crunch to the soft texture of the Vegan Chicken Salad. If you have kids that are picky about texture, hemp seeds blend in rather inconspicuously and are such a great source of healthy fats. My two favorite add-ons are sunflower seeds and chopped walnuts! 

chopped celery, chopped carrot, chopped grapes, hemp seeds and sunflower seeds on a cutting board

Tarragon and lemon are a classic culinary combination, and they work really well together here. Many people don’t love the flavor of tempeh, but when saturated in this tangy combination of spicy mustard, lemon and tarragon in a vegan mayonnaise base – you won’t even know you’re eating it! 

Speaking of vegan mayonnaise… wondering where to start? Mayo is traditionally made from eggs but we are making a vegan lunch, and I have a child with a bad egg allergy, so I keep Vegenaise on hand, and particularly prefer this version. I’ve actually been using it for years, because I personally find it odd to use any shelf-stable product with egg in it. I can honestly say, I taste no difference and I love that this brand has a simple and short ingredient list. 

tempeh chicken salad mixed with carrots, celery and grapes in a bowl

Ready to make Vegan Chicken Salad? Here are some basic ingredients, but please be creative! This is such a great recipe for mixing in your own ideas!

Vegan Chicken Salad

Enjoy the flavors of chicken salad, without the chicken! A perfect meatless lunch for vegans, or those limiting their consumption of animal foods. This delicious lunch recipe pairs well with bread brushed with coconut oil and toasted in a panini press, or over a salad of choice.
Prep Time15 mins
Course: Main Course
Cuisine: American
Servings: 6

Ingredients

  • 1 pkg organic or non-gmo tempeh, prepped, cubed and ready to use
  • 1 handful red grapes, chopped
  • 1 stalk celery, sliced and diced
  • 1 large carrot, sliced and diced
  • 1 scallion, sliced thin
  • 2 tbsp (choose any combo) raw sunflower seeds, raw pepitas, raw walnut pieces, hemp seeds or almond slivers
  • 1 tsp dried tarragon
  • 1 tsp salt
  • 2 tbsp whole grain or spicy mustard
  • 3 tbsp vegan mayonnaise
  • 2 tbsp fresh-squeezed lemon juice
  • optional: dill or parsley

Instructions

  • Place tempeh, grapes and veggies into a medium sized bowl.
  • In a small bowl, combine tarragon, salt, mustard, vegan mayonnaise and lemon juice. Whisk briefly to combine.
  • Pour liquid mixture over the tempeh mixture, and combine gently. The tempeh may crumble more, and that's ok.

How to Prep Tempeh for Recipes

What is Tempeh?

Tempeh. Does it seem mysterious? Daunting? Intimidating to try? Tempeh is a rectangular shaped cooked patty, made from cultured fermented whole soybeans and is the shining star of soy-based meat alternatives. Why does it shine so bright? Because, tempeh is:

  • Very minimally processed, especially compared to it’s relative: tofu
  • Uses the whole soybean
  • Fermentation = probiotics
  • Substantial nutritional value
  • Works to lower your bad cholesterol
  • Lots of calcium
  • High protein
  • Great source of vitamin K, among many other vitamins
  • Great nutty flavor
  • Easy to use, no pressing required
  • Great texture, not spongy

Where to Buy Tempeh

In years past, tempeh was tough to find and I would have to go to specialty health stores to purchase it. Today, you can find tempeh in the refrigerated vegan section of most common grocery stores. Tempeh is packaged as a rectangular or square shaped patty, double wrapped in plastic. You may notice some brands add grains or seeds to the tempeh as well. Tempeh may have black spotting on it, but this is normal and doesn’t mean it’s gone “bad.”

thin sliced tempeh in a glass dish

What Makes Tempeh Different from Tofu?

Tempeh has a firm texture and earthy, nutty flavor which completely contrasts tofus spongy, moist, mild flavor. Don’t let this intimidate you, because while tempeh is different, it also is similar in that it absorbs whatever flavor you marinate it in. Unlike tofu, you don’t need to press moisture out, but with a simple 10 minute boil, you can eliminate any bitter flavor to better prepare it for marinade. 

Nutrition

Being that tempeh is made with fermented whole soybean, it offers more nutritional benefits than tofu. Tempeh is higher in protein, fiber, B vitamins and the minerals copper, iron, phosphorus, manganese and magnesium

Just one cup of tempeh provides 33 grams of protein (with all 9 essential amino acids) and 19 grams of healthy, plant-based fat that can lower bad cholesterol over time, 0 grams of sugar and 23 milligrams of sodium. This combination of protein and healthy fats keeps you feeling full longer, because it takes longer for your body to digest. This same one cup serving also provides 20% of your daily iron, which is equivalent to eating a 3 ounce steak. 

One cup of tofu contains 20 grams of protein, 19 g of fat, 10 grams of sugar, 788 milligrams of sodium. The most important differentiator in nutrition, comes from tempeh being fermented. Read on!

Fermentation

Tempeh is made from whole, cooked soybeans, and  fermented with the help of a fungus called Rhizomes oligosporus, for several days at low temperatures. Due to this natural process of fermentation, tempeh has beneficial prebiotic and probiotic effects on gut bacteria.  

Tofu you buy in the store or consume in most restaurants, is not natural and is actually a highly processed food. Tofu is made by heating and curdling soy milk (as opposed to whole, fermented soybean) and then industrally processed with a chemical coagulating substance. Unfermented soy contains unhealthy anti nutrients, and is high in phytic acid, similar to  legumes and beans which haven’t been sprouted.

Texture

Tempeh is firm, dry and grainy compared to tofus smooth, silky texture.  

How to Prep Tempeh for Recipes:

It’s not required to prepare tempeh this way, but I always do. While tempehs unique, natural, nutty flavor is delicious – it can have a slightly bitter taste that simmering takes away. 

1) Unwrap tempeh from it’s vacuum packaging.

2) Slice in half, if it’s rectangular shaped, to make two square shaped patties.

3) Fill a small pot with water and bring it to a boil.

4) Carefully add tempeh halves to boiling water and reduce heat to a simmer. Simmer for 10 minutes.

5) Remove tempeh from pot and allow to cool. Slice each half in half again, but long-ways this time, making the patty thinner. Leave the tempeh in slices, cut it into little cubes, or crumble it.

Marinating Tempeh

Simmering makes the tempeh softer, and ready to absorb flavors of the  marinade you use. 

When the tempeh has cooled, simply add it to your marinade of choice and allow to soak in the flavors for at least two hours. Marinades can be the same as anything you would use for meat, poultry or fish. 

Now that it’s prepped, you can grill, bake, roast, stir fry, sauté or crumble it like ground beef.

sliced tempeh cooking in a skillet