Little bursts of flavour for your mouth!
*In order of appearance from left to right*
Carrot-Parsnip
Ingredients:
4 cups carrots, diced small (approximately 6 carrots)
1 1/2 cups parsnip, diced small (approximately 1 large parsnip)
2 tsp. cinnamon
2tsp nutmeg
2 tsp ginger
6 tbsp. pure maple syrup
1 cup breadcrumbs
4 egg whites, beaten
Preparation:
Wash, peel, and chop carrots and parsnips.
Steam carrots and parsnips until tender.
Roughly mash, allowing the vegetables to retain some shape and texture.
Add all ingredients into large bowl and mix well.
Measure into 1 tsp. sized balls
Bake at 350F approximately 30minutes.
Cauliflower-Parsnip
Ingredients:
3 cups cauliflower, chopped small (approximately 1/2 large cauliflower)
1 1/2 cups parsnip, diced small (approximately 1 large parsnip)
1tsp. garlic salt
1 tsp. cumin
1 tsp. paprika
1 cup breadcrumbs
4 egg whites, beaten
Preparation:
Wash peel and chop cauliflower and parsnips.
Steam cauliflower and parsnips until tender.
Roughly mash, allowing the vegetables to retain some shape and texture.
Add all ingredients into large bowl and mix well.
Measure into 1 tsp. sized balls
Bake at 350F approximately 30minutes.
Beet-Carrot
Ingredients:
4 cups beets, diced small (approximately 4 large beets)
4 cups carrots, diced small (approximately 6 carrots)
2 tsp. sage
4 tbsp. balsamic vinegar
2 cups breadcrumbs
6 egg whites, beaten
Preparation:
Wash, peel, and chop beets and carrots.
Steam beets and carrots until tender.
Roughly mash, allowing the vegetables to retain some shape and texture.
Add all ingredients into large bowl and mix well.
Measure into 1 tsp. sized balls
Bake at 350F approximately 30minutes.
Sweet Potato-Summer Pea
Ingredients:
4 large sweet potatoes, diced small
1 can summer sweet peas (save juice for cooking rice)
2 tsp. curry
1 tsp. garlic
1tsp. ginger
1 cup breadcrumbs
4 egg whites
Preparation:
Wash peel and chop potatoes.
Steam potatoes until tender.
Add all ingredients into large bowl and mix well. No need to mash since the potatoes are so soft to begin with. They will mash themselves as you shape them into balls.
Measure into 1 tsp. sized balls
Bake at 350F approximately 30minutes.
Rice
Ingredients:
2 cups 0% basmati rice
Enough liquid for cooking as per package directions. I used the saved juice from the peas here, along with water. You can use a 0% fat chicken, beef or vegetable stock if you prefer.
Handful fresh chives, chopped
2 tbsp. honey
2 tbsp. low sodium soy sauce
Preparation:
Cook rice as per directions.
Once fully cooked stir in honey, chives, and soy sauce.
Place on plate and top with vegetable bites.
**You can get away with less egg whites (2) if you prefer. I was using more since we have plenty of eggs and it helps to increase the protein, leaving you feeling fuller longer!
**I used Panko breadcrumbs for the first batch of bites. Then I ran out so blended up some corn flakes (0%fat) and used them for the other bites. They both turned out well. Choose any style breadcrumb you like as long as it contains 0% fat. Be careful when choosing flavoured crumbs, as it will alter the flavour of the bites, unless of course that is the flavour you are after.
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