Traditional falafels are undeniably tasty, but the authentic deep-fried versions are not exactly nutritional bell-ringers. Baking them and mixing in nutrient-dense pistachios make this version much more nutritionally sound.
2/3 cup (160 mL) flat-leaf parsley
2/3 cup (160 mL) shelled unsalted pistachios
2 1/2 cups (625 mL) cooked or canned chickpeas, drained and rinsed
1 shallot, minced
2 garlic cloves, minced, divided
Juice of 1/2 lemon
2 Tbsp (30 mL) + 2 tsp (10 mL) extra-virgin olive oil
1 1/2 Tbsp (22 mL) whole wheat flour or flour of choice
1 tsp (5 mL) baking powder
1/2 tsp (2 mL) ground cumin
1/4 tsp (1 mL) salt
1/2 English cucumber, peeled
3/4 cup (180 mL) plain Greek yogurt or nondairy alternative
1 Tbsp (15 mL) chopped mint or dill
Preheat oven to 375 F (190 C).
Place parsley and pistachios in food processor and blend until chopped. Add chickpeas, shallot, 1 garlic clove, lemon juice, 2 Tbsp (30 mL) oil, flour, baking powder, cumin, and salt in blender and blend until well combined but still slightly chunky. Roll mixture into 14 to 16 equal-sized balls and place on parchment-lined baking sheet. Bake for 20 minutes, or until lightly browned, turning a couple of times for colour.
Meanwhile, grate cucumber into colander and let stand for 5 minutes. Squeeze out excess liquid from cucumber and combine with yogurt, mint or dill, remaining oil, and remaining garlic in small bowl.
Serve falafels with tzatziki.
Each serving contains: 383 calories; 18 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 42 g total carbohydrates (9 g sugars, 11 g fibre); 161 mg sodium
source: "Go Nuts", alive #372, October 2013
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.
For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew. Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin. Leftover turkey You can also make this dish with leftover cooked turkey. Simply start the recipe by browning the leek and onion and adding stock, carrots, and parsnips. When the vegetables are tender, add cooked turkey and continue with the recipe [object Object]