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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!

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.

Understanding Egg Carton Labels

Posted on by biglittlebites

egg carton with brown eggs in it

Understanding Egg Carton Labels

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

Nutrition

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

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

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

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

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

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

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

SAFE CHOICES: 

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

 

Helpful Sources:

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

Animal Welfare Institute

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

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