Year: 2017

Big Little Bites > 2017

Vegan Banh Mi Pockets

Posted on by biglittlebites

I had a Banh Mi sandwich once at a Vietnamese restaurant.

Seriously – that’s it! That’s all it took ?? The flavor is indescribable, tangy and fresh, I was in love at first bite! Now I’ve created my own plant-based banh mi, that is SUPER delish and hits the spot on any warm day!! This sweet and spicy vegan banh mi sandwich hits all the right notes and can be thrown together in a pinch, or prepped the day before. Feel free to substitute lettuce wraps for the pita pockets – you could serve these taco-style or wrap-style!

We always make sure to use organic ingredients when possible (to avoid toxins), and especially pay close attention to looking for non-GMO soy products like tamari and tempeh. Why? Soy is one of the top genetically modified foods in the USA and a 2 year study of lab rats fed genetically modified corn, developed aggressive tumors and died early. These reactions were observed in rats exposed to Monsantos herbicide at “safe levels” per regulators standards. One of the active ingredients in the herbicide was also deemed to be possibly carcinogenic by the World Health Organization. That’s reason enough for us to avoid GMO’s!

Tempeh Time

When I open a package of a tempeh, I cut the whole loaf in half and put it in a small pot of boiling water for 10 minutes, to remove any bitter taste.  Afterwards, I transfer it to a cutting board to cool, and then thinly slice it. Similar to tofu, tempeh absorbs flavor from marinade well, so I try to marinate at least 20 minutes to a day before I’m using it. I combine the tamari, rice vinegar, ginger and garlic in a flat, glass, rectangle shaped tupperware and let rest while I’m working on the vegetables in this recipe.Tempeh is a less processed form of tofu – it’s fermented soy, and is really more nutritious than it’s sister tofu. I stopped using tofu years ago, since I try to avoid processed foods as much as possible and I like the higher nutritional value found in tempeh.

thin sliced tempeh in a glass dish

sliced tempeh cooking in a skillet

Veggie Prep

I wash all of my veggies first, and then thinly slice them, skin on, with a mandolin. I toss them into a medium sized mixing bowl, as I’m going, because that’s a great place to marinate them too. Simply pour the marinade on top and give a quick stir every few minutes while you start the rest of the meal.

raw sliced veggies in a stainless steel mixing bowl

When you’re ready to cook the tempeh, make sure to baste it in a little bit of the spicy sauce prior to adding it to the heat – it adds so much more flavor. When you’re ready to serve these babies, go ahead and coat the inside of your pita with this spicy sauce also – your vegan banh mi will have some kick! To make the spicy sauce, you combine veganaise and sriracha. Follow your Heart grapeseed oil veganaise is my favorite because it’s made with grapeseed oil, which has some health benefits and has cleaner ingredients than other veganaise varieties I’ve seen out there. Now you could use standard sriracha, but if you compare the ingredients to Wildbrine smokey jalapeño sriracha, you will see why I always choose the latter! Plus, the tangy, spicy, smokey flavor is just second to none, AND it has probiotics in it!!

pita bread stuffed with vegetables and tempeh with a lime wedge on a plate

pita bread sandwiches stuffed with vegetables and tempeh on a plate with a lime wedge

Vegan Banh Mi Pockets

Ingredients:

Tempeh:

Tempeh, boiled for 10 minutes and sliced thin

1/4 c tamari

1/4 c rice vinegar

1/2 tsp minced ginger

2 cloves of garlic, minced

Quick-Pickled Vegetables 

3 radishes (I like using  2 red, and 1 black, for contrasting color), 1 carrot, 1/2 English cucumber and 1 shallot all thinly sliced with a mandolin

1/4 c rice vinegar

1/4 tsp salt

1/2 tsp sugar

Spicy Sauce

1/4 c veganaise, 3 tbsp sriracha, mixed together

Extras

Pita pockets, small

Lime wedges

Cilantro

Black sesame seeds

Directions:

Marinate sliced tempeh in soy, rice vinegar, ginger and garlic while prepping the vegetables for pickling.

Marinate vegetables in a bowl with rice vinegar, salt and sugar for 15 minutes. Meanwhile, mix your veganaise and Sriracha.

Heat a skillet over medium-low heat. Remove tempeh from its marinade and brush on a thin layer of spicy sauce. Place tempeh slices side by side into a hot skillet and let sit for 3 minutes, then turn off heat.

Toss pickled vegetables with black sesame seeds.

Brush spicy sauce along inside of pita pocket, then stuff with pickled vegetables, and a few slices of tempeh. Garnish with a drizzle of spicy sauce, a squeeze of fresh lime and cilantro. Enjoy!

Middle Eastern Chickpea Burgers with Harissa Aioli

Posted on by biglittlebites

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

Posted on by biglittlebites

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 Pads: At 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

Posted on by biglittlebites

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

Posted on by biglittlebites

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!

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

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

Posted on by biglittlebites

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

Here are some of my favorite ways to eat tempeh: 

Chipotle Lime Tempeh Tacos with Avocado Crema

Bahn Mi Pockets

Vegan Chicken Salad

 

Guilt-Free Chocolate Chip Banana Bread

Posted on by biglittlebites

This banana bread is so good, I literally hide bananas from the kids, so they get a chance to over-ripen before being eaten! My new motto might be, “when life gives you brown bananas… make banana bread!”

This week I’m focusing on eliminating grains, dairy and sugar to detox a bit, and I love to do that every so often. It’s SO hard to kick a sugar addition, and takes some serious effort, but once you get past the first week, you start to feel so much better! My trick to getting through the first week, is tackling sweet tooth cravings with fresh fruits or healthy banana bread.

Best Brain Food

Guilt-Free Chocolate Chip Banana Bread is the perfect breakfast food for busy weekday mornings, combining healthy fats and protein to keep you feeling full until lunch. 

I’m not kidding when I say you won’t miss the flour, the butter or the sugar – this banana chocolate chip bread is DELISH! Sweetened only with low-glycemic coconut palm nectar and over ripe bananas, the substance of this banana bread comes from the almond butter and eggs, eliminating the need for oil, butter, sugar or flour. Guess what? It tastes identical to any other banana bread you’ve ever or never made!

chocolate chip banana bread in a loaf pan with parchment paper

chocolate chip banana bread in a loaf pan with parchment paper
Print Recipe

Guilt-Free Banana Bread

Free of refined-sugar, free of flour and gluten, full of all the good stuff!
Prep Time20 mins
Cook Time45 mins
Course: Breakfast, Side Dish, Snack
Cuisine: American
Servings: 12 servings

Ingredients

  • 3 overripe bananas
  • 3 organic eggs
  • 1 3/4 c roasted almond butter
  • 2 tbsp coconut palm nectar or maple syrup
  • 1 tbsp vanilla extract
  • 3/4 tsp baking soda
  • 1 1/2 tsp apple cider vinegar with the mother
  • 1 tbsp cinnamon
  • 1/2 tsp salt
  • 1/4 c chocolate chips

Instructions

  • Preheat your oven to 350 degrees Farenheit.
  • In one big mixing bowl, smash your bananas with a fork, pressing it against the sides of the bowl to get it smooth and creamy.
  • Grab a whisk, and whisk in the eggs, beating lightly for a minute. Mix in the almond butter, coconut palm nectar and the remaining ingredients.
  • Line a loaf pan with parchment paper, pour in your batter and pop in the oven for 45 minutes.
  • Let rest for 10 minutes before slicing - and dive right in!

Healthy Turkey Meatballs

Posted on by biglittlebites

Looking for an Alternative to Beef Meatballs?

In our family, we limit red meat consumption to just a couple of times a month and talk a lot about balancing foods and nutrients. I’ve seen for myself that eating more plant foods is the best thing I can do for my health, but giving up beef, feels impossible to me. I could never do it! I love the flavor and the countless recipes that use red meat – including meatballs. Swapping beef for turkey in a this Healthy Turkey Meatballs recipe, is an easy way to make a healthier meal with lean protein. I use Healthy Turkey Meatballs as an opportunity to sneak in some vegetables that contribute to flavor and moisture. Then I top the meatballs with microgreens to amp up the nutrient profile with plants.  

Why Should you Limit Red Meat?

Red meat provides some essential nutrients such as iron and vitamins, but it also comes with health risks. With your iron and vitamins, you’re also getting a dose of saturated fat and cholesterol. Studies show that long-term consumption of red meat carries increased risk of mortality, cardiovascular disease, cancer and diabetes.

It’s important to practice balance when it comes to food. Limit red meat consumption to twice a month and strive to add other sources of protein into the rotation. 

Other Sources of Nutrients Found in Beef

You can enjoy red meat less frequently and get IRON from other sources such as legumes, pumpkin seeds, spinach, quinoa, shellfish and… TURKEY!

PROTEIN is an important factor in a well-balanced diet, and can be found in other animal foods as well as plant foods. Some of my favorite sources of protein are legumes, quinoa, nuts, seeds, eggs, turkey, chicken, wild salmon and red meat. Getting your protein from plants whenever possible, is the best thing for our planet and the healthiest for your body. Poultry (turkey and chicken for example) and wild salmon are also good options. In the case of meatballs, turkey makes a great option!

Another nutrient in red meat that is essential for wellbeing, is ZINC. Our bodies need zinc on a daily basis to metabolize nutrients, repair tissue and keep our immune system strong. Unfortunately, our bodies don’t store zinc, so it’s one of those things you need to make sure to add into your diet every day. A great, plant-based alternative source of zinc is hemp seeds! Including hemp seeds in Healthy Turkey Meatballs adds up to 43% of a women’s daily need for zinc, as well as healthy fats, fiber, vitamins and minerals.

B VITAMINS help your body make energy, and include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Similarly to zinc, most of these cannot be stored by your body, so to achieve a balanced diet you need to obtain them through a variety of foods. We aren’t using red meat for Healthy Turkey Meatballs, but turkey is a great source for B vitamins! Cook up some spinach to eat along with it, and you’re increasing your vitamin B consumption, along with adding more iron. 

Meatballs without Grains or Eggs

When I make Healthy Turkey Meatballs, I always choose organic ground turkey to ensure we aren’t getting pesticides through the animal feed in our diet. I mix the ground turkey with spices and herbs, hemp seeds, and finely cut veggies to round out the nutrient profile.  I make these grain-free and skip the breadcrumbs traditionally added to meatballs, so expect them to be a little “wet” when shaping them. Since turkey dries out easily when cooking, skipping breadcrumbs also helps retain moisture and keeping the texture similar to beef meatballs. 

Whole 30 Entree

Are you following a Whole 30 diet? Healthy Turkey Meatballs are free of trigger foods like dairy, grains and legumes and it’s easy to make this into a complete Whole 30 approved entree. Instead of eating Healthy Turkey Meatballs over pasta, I serve mine with steamed spinach and simple roasted golden potatoes. You can still add red sauce if you’re a traditionalist, but be sure to check the ingredients and avoid added sugar as that would not fit into the Whole 30 plan. Thinking about trying Whole 30 for the first time, or wondering what it’s all about? Check out The Kitchn for an easy to read list of do’s and dont’s. While I am not a fan of any kind of dieting, I am a fan of paying attention to which foods feel good and which don’t. Trying a Whole 30 diet for 30 days, can be a good way for those with digestive upset to “reset” and see if eliminating trigger foods helps them feel better. 

Print Recipe

Healthy Turkey Meatballs

Ingredients

  • 12 oz ground turkey
  • 2 garlic cloves, minced
  • 1/4 yellow onion, minced
  • 6 tbsp hemp seeds
  • 1/2 bunch of parsley, leaves chopped and stems discarded
  • 1/2 zucchini, grated
  • 3/4 c carrot, grated
  • 1/8 tsp cracked pepper
  • 1/2 tsp salt
  • 1/2 tsp italian seasoning blend (marjoram, savory, rosemary, thyme, oregano, sage, basil)

Instructions

  • Set your oven to 375 degrees Fahrenheit. Line a sheet pan with parchment paper.
  • Throw all the ingredients into a mixing bowl, and using your hands, mix just until combined.
  • Shape the mixture into 1.5" meatballs and place 1/2" apart on the sheet pan.
  • Bake for 20 minutes, then broil on high for 3 minutes. Keep your eye on the broil segment, so you don't burn them - you just want to lightly brown the tops.
  • Toppings can include: your favorite red sauce, microgreens or other sprouts, grated Parmesan, crumbled goat cheese, crumbled blue cheese... be creative!

Roasted Eggplant and Chickpea Sheet Pan with Sorghum

Posted on by biglittlebites

Sorghum is the New Super Grain

The mild, earthy flavor of naturally gluten-free sorghum combines so well with the warming spices in this dish! Did you know that sorghum contains high levels of magnesium, iron, calcium, protein and fiber, making it a super nutritious grain to switch things up? With more than double the amount of protein per cup and plenty of healthy fats to round out your meal, sorghum definitely deserves some shelf space in your pantry. 20 grams of protein guys! In ONE cup! Sorghum also contains some really important antioxidants not commonly found in other foods and it’s directly linked to reducing ones chances of developing certain cancers. While the nutrient profile is totally awesome in my book, my personal favorite reason to use sorghum, is for the texture! It resembles pearl couscous, my previously favorite grain which actually has little to offer in the way of nutrients. * 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 a Meal Plant-Based 

It would be really ‘comfortable’ to just add steak or chicken to the Roasted Eggplant and Chickpea Sheet Pan, but we aren’t going to do that. I’m not saying steak or chicken wouldn’t be delicious, I’m sure it would be – but I believe eating plant based multiple times a week is really important for a balanced diet with enough vitamins, minerals and phytonutrients from plants. Replacing meat and poultry at least a few days a week, leaves room for subbing in important plant foods that most Americans are not getting enough of. In this recipe, I use sprouted chickpeas in place of animal protein. 

I use sprouted chickpeas as the meat alternative in this recipe, because their flavor is neutral and sort of takes on whatever herbs and spices you cook it in. If you really want to amp up the protein power, check out how to sprout the chickpeas here.

Are Canned Chickpeas OK to use?

Soaking chickpeas, let alone sprouting them, can seem daunting and be time consuming. It would be a lot faster to use canned chickpeas, but here’s why I don’t suggest it. Metals enter your body through the food we eat, and can accumulate over time in our bones and organs, damaging them over time and contributing to or causing behavior changes and trouble with memory and thinking clearly. While small amounts of aluminum in our environment could be detoxed by our bodies naturally, aluminum already exists in so many foods, is present in most homes pots, pans and serving utensils, is an ingredient in many vaccines, is laced in common deodorants… the list goes on, and the exposure is regular! In my post about How to Make Pumpkin Puree, I talk some more about why I avoid canned foods. 

spices in a spoon and vegetables on a cutting board

How to Make Roasted Eggplant and Chickpea Sheet Pan with Sorghum

I first made this roasted eggplant and chickpea dinner for the family on a cool, rainy night and it was just the perfect, cozy meal.  The bulk of the Roasted Eggplant and Chickpea Sheet Pan with Sorghum dinner is cooked on one sheet pan. This means clean up is INSANELY easy!!

  1. Line your sheet pan with parchment paper,
  2. Salt the eggplant slices to release their bitter juices,
  3. Mix the spices, garlic and oil in a large bowl and add the eggplant, onion and chickpeas.
  4. Spread the entire mixture evenly on the lined sheet pan.
  5. Pop your meal in the oven, and then serve directly from the pan.
  6. Once you’re ready to clean up, simply throw out the parchment paper to reveal a clean sheet pan!

When I’m cooking in the oven, I choose parchment paper EVERY time, over aluminum foil. Aluminum foil is definitely the more common choice for most people, so what do I have against it? Simply put, the same reason I don’t purchase canned foods (as described above), is to limit my familys exposure to metals. 

Once the Roasted Eggplant and Chickpea Sheet Pan comes out of the oven, I love to immediately top it with freshly chopped cilantro and sliced avocado. A squeeze of a lime can add that little bit of acid that rounds the whole thing out. 

To serve Roasted Eggplant and Chickpea Sheet Pan dinner: 

I alternate between two favorite ways of serving this healthy, plant-based meal. On a night when you’re not rushed, it’s fun to serve this sheet pan dinner as a DIY bar on the island countertop, setting out toppings in individual miniature serving bowls and letting kids and husband build-their-own-bowl. On a busy night, I prefer to divide the precooked sorghum evenly between six dinner bowls, and top it with the roasted eggplant and chickpea mixture myself. This way, I can get the littles fed as soon as possible.

Either way you choose to do it, the second best part of this meal (flavor is first!) is the easy cleanup! Simply toss the parchment paper in the trash once dinner is over, give your sheet pan a quick cleaning (because thanks to the parchment, there won’t be any debris stuck to it) and place the dinner bowls in the dishwasher! 

Have you made this recipe? Please reach out in the comments below, to let me know what you think! 

Print Recipe

Roasted Eggplant and Chickpea Sheetpan with Sorghum

Course: Main Course
Servings: 6

Equipment

  • Sheet pan

Ingredients

  • 2 c sorghum
  • 6 c vegetable broth or water
  • 1 large eggplant, sliced 1/2" thick
  • 1 tbsp salt, 1 tsp reserved
  • 1 tsp ground turmeric
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • 2 tbsp coconut, avocado or olive oil
  • 3 cloves garlic, minced
  • 1/2 red onion, sliced thin
  • 2 c sprouted chickpeas
  • 1/2 bunch of cilantro, chopped
  • 2 avocados, cored and sliced
  • 1 lime, juiced

Instructions

  • Heat oven to 375 degrees fahrenheit.
  • Cook the sorghum in a medium pot, according to package instructions, in water or vegetable broth. It will cook for 45-50 minutes.
  • Set the eggplant rounds side by side on top of clean dish towels. Liberally salt the tops and let stand for 20 minutes. Pat dry with a paper towel and slice the eggplant rounds into 1" cubes.
  • In a large bowl, mix the remaining 1 teaspoon of salt, the spices and the garlic with oil. Stir in the cubed eggplant, sliced red onion and chickpeas being sure to coat well.
  • Line a baking sheet with parchment paper. Pour the eggplant and chickpea mixture onto the sheet pan and spread evenly.
  • Place the sheet pan in the oven for 45-60 minutes. Once the mixture begins browning lightly, remove the sheet pan from the oven and allow it to rest for 10 minutes.
  • Divide sorghum evenly between 6 bowls. Serve roasted eggplant and chickpea mixture atop sorghum, with sliced avocado, chopped cilantro and a sprinkle of lime juice.