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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.

Ultimate Vegan Banana Chocolate Chip Pancakes

Posted on by biglittlebites

Eating healthy, doesn’t mean you can’t indulge. In fact, I indulge my major addiction to dark chocolate often! Ultimate Vegan Banana Chocolate Chip Pancakes are the most delicious, indulgent and yet clean ingredient weekend breakfast. The whole family will love this healthy take on pancakes so much, that you’ll have everyone convinced it’s dessert for breakfast. You’ll relish in knowing your loved ones are eating nutritious, healthy and wholesome ingredients! So what sets Ultimate Vegan Banana Chocolate Chip Pancakes apart from traditional cakes?

Ultimate Guide to Making Healthy Pancakes:

“Healthy” should go hand in hand with nourishing. Let go of the idea of counting calories, choosing low-fat, cutting salt, etc… because if you’re choosing real, nourishing foods and balancing what you eat throughout the day then you are living your best, healthy life! I’m going to show you exactly how I clean up the ingredient list for traditional pancakes while maintaining delicious flavor. Swapping and including certain ingredients boosts the fiber, protein and nutrient content in pancakes, while choosing quality ingredients minimizes exposure to toxins. 

Skip Refined Flour.

Standard pancake ingredients include processed all-purpose flour. Why is that a problem? 

Unfortunately, todays flour is a highly refined substance that goes through a LOT of processing. The end result is a product completely stripped of any nutritional value (barely any vitamins or minerals) and what you’re left with is starchy carbohydrates. This nutritionally void refined flour is treated like sugar by your body and thereby contributes to weight gain. Processed flour raises blood sugar and insulin levels and also causes inflammation in the body. Refined flours can include all-purpose flour, unbleached flour, enriched flour, white flour, multigrain flour and stone ground flour. 

Perhaps this doesn’t sound like a big deal to you, maybe you’re not cooking with flour very often and assume your exposure is limited? Consider how many popular foods in the American diet your family may be consuming regularly, made with refined flour: breads, cereal, pasta, crackers, cookies, cakes and other snack foods.

What Kind of Flour is Healthy?

Flour that has the entire grain left intact, is the best choice for making healthy pancakes. Examples of whole grain flour include sprouted whole wheat flour, whole wheat flour (not to be confused with wheat flour), oat flour, brown rice flour or flour you mill yourself at home. You think I’m kidding, but I recently purchased this highly rated home mill, and feel like a modern day pioneer making fresh milled flour on demand! 

Sprouted flour is my preferred store-bought, nutritious flour substitute for healthy pancakes. As opposed to whole wheat flour, sprouted grain flour has no bitter taste and won’t make your food taste different. Cooking with sprouted grain flour produces a light texture, the same as if you’d used refined flour. The best benefit to making healthy pancakes with sprouted flour is that you’re essentially making pancakes out of vegetables instead of starch. Let me explain why!

First, it’s important to know that sprouted grain flour is made from the whole grain, with bran intact, so you are benefitting from vitamins, minerals, fiber and phytochemicals found in the complete whole grain.

Second, sprouting actually transforms the grain through germination into a living plant. When grains are sprouted, the nutrients, vitamins, minerals and amino acids are enhanced, the starchy complex carbs are converted to simple sugars which won’t get stored as body fat and are easily broken down by the body and good bacteria is cultivated. Sprouted grain flour is easy to digest, because your body is essentially digesting vegetables.

I love One Degree Organics Sprouted Whole Wheat Flour or One Degree Organics Sprouted Spelt Flour because they sprout pure, non-hybridized whole grains that are free of harmful pesticides and residues. It’s important to remember that just because a product is advertised as sprouted, doesn’t mean it’s 100% what you’re buying. The product could actually only have a little bit of sprouted grain in it, which is why it’s essential to research brands and choose one you trust. 

When cooking with sprouted grain flour, substitute 1:1 for refined flour. 

Skip Refined Sugar.

The word “pancakes” denotes a sweet breakfast treat. Does it get any sweeter than white sugar and syrup? I promise you, there’s a healthier way to make them, and they’ll be just as sweet! 

Ultimate Vegan Banana Chocolate Chip Pancakes get a sweet substitute with mashed ripe bananas in the batter versus refined sugar, which also keeps the pancakes moist and aids in replacing the eggs we won’t be using.

I also highly recommend tossing out the table syrup in favor of real maple syrup straight from natures maple trees. If you’ve never tasted the difference, I promise you – it’s worth the extra cost and you’ll never look back. Aunt Jemima, Mrs. Butterworth and other table syrups, are highly processed products made from a mixture of corn syrup and high fructose corn syrup. Table syrup also contains chemicals, preservatives and fake flavoring while maple syrup just has one ingredient: maple syrup.

Nowadays, we hear a lot about what high fructose syrup does to our bodies. If you’re unsure, a quick Google search about why it’s bad for you, will yield plenty of information. The best part is, the more robust and rich flavor that simply can’t be imitated. Yes, maple syrup costs more than its cheaper imitation. It takes up to 50 gallons of sap from the maple tree, to make one gallon of maple syrup – it’s labor intensive and more difficult to produce. The cost is well worth it, my friends! Please remember to store your maple syrup in the fridge as it’s not preserved like fake syrup. I love the rich, caramel taste of pure, real maple syrup, and the bourbon or vanilla infused maple syrups. I have linked my favorites right here for you: 

Ultimate Guide to Making Vegan, Egg-Free and Dairy-Free Pancakes:

Traditionally, pancakes are also made with eggs, milk and butter, making them a no-go for vegans or those with food allergies.

Ultimate Vegan Banana Chocolate Chip Pancakes can easily be made with animal fats in place of the plant-based fats. I’m not vegan, but Americans typically consume way more animal foods than plant-based foods, and it’s healthy and nutritious to create balance. I love choosing plant-based fats in my pancake recipe because there is no noticeable difference in taste or texture! Your hungry pancake connoisseurs won’t even notice the pancakes are plant-based. These pancakes are healthy, made with clean ingredients and are the very best vegan pancake recipe there is – but I’d also venture to say the very best pancake recipe in general! 

Below, are the plant-based dietary substitutions I make for Ultimate Vegan Banana Chocolate Chip Pancakes:

Dairy-Free: use unsweetened plant-based yogurt like this, or plant-based milk, in place of animal-milk yogurt. Coconut oil makes a perfect substitution for butter, and don’t make the pancakes taste like coconut. Finally, choose chocolate chips that are not made with milk or milk-fat. 

Egg-Free: sub 2 flax seed eggs for chicken eggs. Making flax eggs is simple! To make 2 flax eggs for Ultimate Vegan Chocolate Chip Pancakes: combine 2 tbsp of ground flax seed with 6 tbsp water and let sit for 10 min before using in the recipe.

Vegan: make the dairy and egg substitutions. 

1/4 cup of banana chocolate chip pancake batter scoop

I heat the griddle to about 325-350 degrees, and grease it with a little additional coconut oil immediately before adding the batter. I use a 1/4 cup measurement of batter to create evenly sized pancakes. Once I pour the batter onto the hot griddle, I use the bottom of the cup to gently spread the batter out into a circle shape. The batter will be thick, and that ensures a beautiful, fluffy cake!

Let the pancake batter cook on the first side for a few minutes, or until you see bubbles emerge in the top. Bubbles are a great indication that it’s time to flip! The pancakes should be golden brown on the reverse side. 

Banana chocolate chip pancakes drizzled with melted chocolate on a plate

When we are feeling extra fancy, we love to top our cakes with a drizzle of melted chocolate chips! We always choose real maple syrup for our topping, but honestly, these pancakes are so deliciously sweet from the mashed bananas I don’t add any dressing to mine! 

Banana chocolate chip pancakes drizzled with melted chocolate on a plate
Print Recipe

Ultimate Vegan Banana Chocolate Chip Pancakes

The best, decadent, rich, fluffy banana chocolate chip pancakes, without processed sugar and with good-for-you ingredients.
Course: Breakfast
Cuisine: American
Servings: 4

Equipment

  • Griddle
  • Basting Brush
  • Spatula

Ingredients

  • 1.5 c sprouted grain flour
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 2 ground flax eggs
  • 1 c unsweetened, plain, non-dairy yogurt dairy or vegan
  • 2 tbsp virgin, expeller-pressed coconut oil
  • 1 tsp vanilla bean paste
  • 2 large, ripe bananas, mashed (bonus points if they are turning brown on the outside - they'll be extra sweet!)
  • 1 c dark chocolate chips or carob chips

Instructions

  • In a medium bowl, combine all of the dry ingredients: flour, baking powder and salt.
  • In a separate large bowl, combine the wet ingredients: maple syrup, eggs, yogurt, vanilla and mashed bananas.
  • Add the dry to the wet, and mix well. It will be lumpy, don't worry!
  • Gently stir in your chocolate chips or carob chips.
  • Heat a griddle to 350 degrees. Once hot, slap a dab of coconut oil on the surface and spread around with a basting brush. Using 1/4 cup measurement, spoon the batter one pancake at a time, onto the hot griddle.
  • Flip the cakes when the tops start bubbling or the bottom edges look cooked. If the pancakes are really thick, gently flatten them a bit with the spatula after flipping them. Aim for lightly browned on each side and be careful not to overcook.
  • Drizzle with melted dark chocolate, carob or maple syrup and eat them all up!

Roast Harissa Chicken Sheet Pan with Creamy Garlic Sauce

Posted on by biglittlebites

Dinner on One Pan

Been wanting to try a sheet-pan dinner? Since I have this pretty intense obsession with all the flavor that is harissa, I set out to make one of my favorite chicken recipes, in a sheet pan! Harissa reigns from North Africa and is a spice mixture made from a combination of smoked chili peppers, red pepper, cumin, caraway, coriander, garlic and mint. It’s flavor profile is complex and fiery and adds depth to traditional roast chicken. When paired alongside the flavors of garlic, lemon and cilantro in this Roast Harissa Chicken Sheetpan with Creamy Garlic Sauce, the result is a mouthwatering, full-flavored dish cooked all on one pan!

Sheet pan chicken makes for a super easy clean-up, and a delicious meal! Win-win, right?! The flavor is out of this world, bright and spicy at the same time, and is sure to impress your family and friends. Now, one could make harissa from scratch, or you could keep things easy and simply purchase a spice blend that you mix on a 1:1 ratio with water and rub into your chicken. I go the latter route, and find it helps me get a big meal on the table faster, for my hungry family of 6! *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 Roast Harissa Chicken

Once you rub the harissa seasoning onto all of the chicken, you want it to marinate for at least 30 minutes. On weeknights, that’s about all I have time for to be honest! However, when I am entertaining family and friends, I like to marinate the chicken for at least 2 hours, or even overnight in the fridge, to get the most intense flavor.

While I let the chicken marinate, I start working on the garlic sauce. Simply place all of the ingredient in a blender or food processor, and puree until smooth, adding more water as needed. Fresh cilantro paired with lemon and raw garlic, creates the perfect tart and spicy flavor combination for this dish. Hate cilantro? Flat leaf parsley will work well also, giving the dish only a slightly different taste.

Combine the marinated chicken, chickpeas, potatoes and carrots in a bowl and toss to spread some of the marinade before spreading on the sheet pan. Place into the preheated oven for 20 minutes, pulling it back out halfway through, to add the leek (or red onion) and lemon mixture evenly across the top. Once the sheet pan is completely finished roasting, it is ready to be served. Since potatoes, chickpeas and carrots are roasted right alongside chicken on the sheet pan, this meal is all-inclusive, minimizing the need for side dishes, work and cleanup in the kitchen.

Plate the servings with a drizzle of garlic sauce, or a dollop on the side for dipping. 

This feeds 5-6 people.

roasted chicken thighs on a sheet pan with carrots and potatoes
roasted chicken thighs on a sheet pan with carrots and potatoes
Print Recipe
5 from 1 vote

Roast Harissa Chicken Sheet pan with Creamy Garlic Sauce

Course: Main Course
Cuisine: Mediterranean
Servings: 6

Ingredients

  • 2 tbsp harissa spice mixture, dry paprika, caraway, crushed red chili pepper, cayenne, coriander, cumin, garlic, peppermint
  • 1/2 tsp ground cumin
  • 2 tbsp water
  • 2 tbsp extra-virgin olive oil
  • 3 cloves of garlic, minced
  • 2.5 lbs chicken thighs and breasts
  • 1 c sprouted chickpeas, raw or you may use cooked unsprouted chickpeas
  • 4 carrots, sliced horizontally and halved
  • 1 lb Yukon Gold potatoes, sliced into 1/2" thick rounds
  • 1/2 red onion, or 1 leek, cut into 1/2" thick slices
  • zest of one lemon
  • 3 tsp salt
  • 1/2 tsp cracked black pepper

Creamy Garlic Sauce

  • 1/2 tsp extra-virgin olive oil
  • 1 clove garlic
  • 1/2 c mayonaise or veganaise
  • 1/4 c cilantro leaves
  • juice of one lemon
  • 1 tbsp water as needed, to thin out

Instructions

  • Preheat the oven to 375 degrees farenheit.
  • In a measuring cup or small bowl, mix the spices with the minced garlic, water and oil; set aside.
  • Trim fat from the chicken pieces, and place them in a large bowl. Pour the spice blend over the chicken, and rub it into all of the pieces really well. Add the potatoes and carrots to the bowl and set the mixture aside for at least 30 minutes, while you start the creamy garlic sauce (directions below).
  • Put the sliced leeks into a small bowl with the lemon zest and a shake of salt and toss.
  • Line a baking sheet with parchment paper and spread the chicken, carrot and potato mixture evenly across the pan. Cook in the oven for 20 minutes. Leaving the oven on, pull out the rack with the sheetpan, flip the chicken pieces and top everything with the leek and lemon zest mixture. Roast for another 30 minutes.
  • Serve with the creamy garlic sauce.

Creamy Garlic Sauce

  • Place all of the ingredients into a food processor and process until smooth.
  • If the mixture is too thick, add 2 tbsp of water a little bit at a time until the desired consistency is reached.

Cozy Green Beans + Beef Stew

Posted on by biglittlebites

Growing up in an Armenian home, this ground beef and green bean stew was a staple, and always hit the spot on chilly nights! The best part is – it’s so easy AND so delicious! Just a handful of main ingredients, a few spices – and dinner is ready. Hope you enjoy this little slice of Armenian home-cooking!

 

Ingredients:

2 lbs fresh organic green beans, ends trimmed and cut into 1 inch pieces

2 lbs organic and/or grass-fed ground beef or lamb

1 large red onion, chopped

4 cloves garlic, minced

2 tbsp olive oil

3 tbsp tomato paste

1 c water

15 ounces tomato sauce

1 tsp cumin

1 tsp coriander

1/8 tsp allspice

1/4 tsp cracked black pepper

1 1/2 tsp salt

Optional: serve over cooked brown rice (you can see brown rice bits in my photo!)

 

Directions:

Place chopped onion in a skillet (I love using cast iron) with the olive oil, and sauté on low-medium heat until turning clear and slightly browning (do not burn). Add garlic and sauté one minute until fragrant. Remove from heat. In a dutch oven, brown ground beef and drain fat with a suction tool. Mix tomato paste with the 1 c of water, until dissolved and then add it to the ground beef, with the tomato sauce and spices. Add the green beans and the onion/garlic mixture. Bring everything to a boil in the dutch oven, and then cover and reduce to a simmer for one hour.

Double Coconut Chicken

Posted on by biglittlebites

Heat oven to 375 degrees Fahrenheit

Ingredients

4 organic chicken breasts, filleted

1/4 c full-fat coconut milk

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

1 c unsweetened coconut flakes or chips

1/4 tsp Redmonds Real Salt

1/8 tsp cracked black pepper or red pepper

1/4 c chopped organic cilantro

 

Directions

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

Cook for 20 minutes and top with chopped cilantro.

Mexican Stuffed Sweet Potatoes

Posted on by biglittlebites

stuffed sweet potatoes on a plate

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

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

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

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

Print Recipe

Mexican Stuffed Sweet Potatoes

Course: Main Course
Servings: 4

Ingredients

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

Instructions

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

Miso Soba Noodle Bowl

Posted on by biglittlebites

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

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

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

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

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

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

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

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

Here’s the finished Miso Soba Noodle Bowl:

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

Ingredients for Miso Broth:

8 c water

4 tbsp miso, mixed into a little water

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

Ingredients for Soup: 

1 tsp toasted sesame oil

2 tsp extra-virgin olive oil

1/2 onion, yellow or red, minced fine

4 cloves of garlic, minced

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

1/4 red cabbage, thinly sliced

Soba noodles, cooked according to package

Juice of 1 lime

Handful of chopped cilantro

Toasted black sesame seeds

– optional –

sliced green onion, fried or poached egg

Asian chili sauce

1/2 watermelon turnip, thinly sliced

Directions:

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

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

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

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

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

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

miso soba noodle bowl
chickpeas with sprouts growing from them, in a bowl

How to Sprout

Posted on by biglittlebites

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

What Can You Sprout?

Nuts, seeds, grains and legumes.

Why Sprout?

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

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

How Does Sprouting Work?

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

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

chickpeas with sprouts growing from them, in a bowl

How to Sprout:

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

Materials Needed:

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

Process:

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

Great Recipes to use Sprouted Foods in:

Vegan Lentil Tacos

Butternut Lentil Soup

Perfect Red Lentil Soup

Brown Lentils with Red Coconut Curry and Vegan Cilantro Cream

Black Bean Soup

Chipotle Lime Tempeh Tacos with Avocado Crema

Homemade Cashew Milk

Honey Bunches of Oats Granola

Making the Case for Oatmeal

Middle Eastern Chickpea Burgers with Harissa Aioli

Favorite Fried Rice

Sprouted Grain Banana Chocolate Chip Pancakes

Vegetarian Stuffed Sweet Potatoes

Favorite Vinaigrette

Posted on by biglittlebites

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

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

Here’s how to dress any salad:

Ingredients: 

1/2 c extra-virgin olive oil

1/4 c apple cider vinegar

2 crushed garlic cloves

1 tsp black pepper

1 tbsp of a good spicy mustard

1 tsp real salt 

Optional:

1 tsp turmeric

1/2 – 1 whole scallion, thinly sliced

Fresh dill, minced

Fresh-squeezed lemon juice, in place of vinegar

Dijon mustard, in place of spicy whole-grain mustard

Directions: 

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