Homemade Falafel

Have you fallen for falafel yet? Seems like a silly question, but I am half-serious.

To me, falafel is one of those anomalies- it is delicious, we all know it, but somehow it rarely shows up on the menu. And when it does, the crowd goes wild. Strange? I think so. Especially when you take into account how incredibly easy it is to make as well as it's undercover nutrient-prowess. 

So I propose a falafel revolution. Let's take it from the back alley of some dingy street into the spotlight- from the old-forgotten-cookbook to the absolute recipe staple.

We start with garlic. The young green sort, harvested from the fields this time of year. Add some onions, fresh herbs, and seasonings. Simple, right? This is an easy recipe to make ahead in bulk and freeze at any point, to finish off later, if strapped for time or hungry mouths.

Chickpeas, or garbanzos: your pick. A plump legume rich in insoluble fiber, protein, manganese, folate and iron, as well as flavenoids such as quercetin and phenolic acid.  Spelled out: Chickpeas are extremely rich in antioxidant power, capable of protecting the body against intruders as well as neutralizing internal abnormal cellular activity. Furthermore, with an ideal ratio of protein to fiber, these delicious beans promote blood sugar regulation as well as cardiovascular health. In other words: Eat Up.

Falafel

Serves 8-10

Ingredients

1 cup dried chickpeas

4 cups stock/water

2 garlic cloves

1 large onion, in eighths

1 cup parsley 

1 cup cilantro

1 tsp. cumin

1 tsp. coriander

1/2 tsp. baking powder

1/2- 1 tsp sea salt

fresh pepper, to taste

cayenne, to taste

Directions

Set dried chickpeas to soak in hot water for 8-16 hours in stock/water in a large pot, with plenty of wiggle room.

Drain, rinse and set aside.

In a large food processor, mince garlic. Add onions, parsley and cilantro and pulse until minced. If possible, freshly grind cumin, coriander and peppercorn, and add to mixture. Add baking powder, 1/2 tsp. salt and drained chickpeas. Process until smooth, adding water a tablespoon at a time if necessary. Taste, and add salt, cayenne and pepper to taste.

At this point, you can freeze "dough" to finish later. To prepare falafel patties, preheat oven to 350 degrees. Take 2 tbs. of dough and roll into desired shape (flattening slightly to make a patty). Place on a parchment paper lined baking sheet. Repeat with remaining dough. This is another opportunity to freeze patties if desired, first on the baking sheet, and then removing to a bag once frozen.

Let patties rest for 15 minutes on baking sheet. Bake at 350 degrees for 20 minutes. Remove, flip and return to oven for an additional 10 minutes. Serve immediately, or freeze in prepared form if necessary. I recommend serving patties as part of a falafel salad with mixed greens, tomato, red pepper, cucumber, olives, feta and carrot with a lemon-cilantro dressing.

Relax. Eat Well.

Latin Fiesta Slaw

Move over skittles, there is a new rainbow in town. Since discovering my love for non-mayonaise based slaws, this recipe has quickly become a favorite. I try to incorporate at least one raw vegetable dish into each meal. Nutritionally, this practice adds a kick of enzymatic activity to aid digestion as well as readily available micro-nutrients and antioxidants. Culinarily speaking, it rounds the meal out with fresh flavors and crisp textures.  

I must admit, I wasn't always a cabbage lover. In fact, I don't think it ever really graced our table when I was a kid. It was not until a few years ago that I fell in love with its delicate bitterness and crunch-factor. Not to mention that it is one of the most inexpensive and nutrient-rich vegetables out there. A member of the cruciferous family (think brussels, broccoli, kale etc.), cabbage is rich in glucosinolates found to lower the risk of cancer, anti-inflammatory anthcyanins, and glutamine used to sooth the digestive tract. To boot, one cup of raw cabbage contains over half of your Vitamin K for the day, 40% of your Vitamin C needs and loads of fiber. Each variety offers unique benefits, so feel free to experiment with purple, green, savoy or napa cabbage. 

Latin Fiesta Slaw


Serves 4

Ingredients

3 cups red cabbage, shredded


1 cup carrot, grated

1 orange, diced, plus zest

1/4 cup red onion or scallion, minced


2 tbs. jalapeno, diced (optional)


2 tbs. hemp or pumpkin seeds, raw

3 tbs. extra virgin olive oil


2 tbs. tahini


Juice and zest of 1 lime

1 cup cilantro (stems and leaves), minced, plus more for garnish

½ tsp. salt

1 tbs. maple syrup


salt and pepper to taste




Directions

Combine first 6 ingredients (cabbage through seeds) in a large bowl.

Prepare dressing by combining oil through syrup in a blender until smooth. Pour over vegetable mixture and toss well. Taste, and adjust to taste with additional salt, pepper and cayenne. Chill until serving and garnish with additional cilantro leaves.

Relax. Eat Well.

Chai Chia Pudding

I know, I know, chia puddings are all over the internet these days. But for good reason. The truth is, we need as many reminders as possible to amp up our Omega-3 consumption, and chia seeds are a great way to do it. Not to mention delicious. This essential fatty-acid is almost lost in the typical American diet, and our bodies truly suffer as a result. Omega-3's are pivotal in healthy brain function, growth and development,  as well as our ability to fight inflammation and ward off chronic disease. 

Here is the catch, there are a few forms of Omega-3's. DHA and EPA are found exclusively in cold water fish (anchovies, sardines, salmon, tuna etc.), while the form ALA is found in plant sources, such as flax, chia and hemp seeds, walnuts and leafy green vegetables. If consumed through plant sources (ALA), the body needs to convert the fatty acid to DHA and EPA, which most healthy bodies can do efficiently. However, if the systems are compromised or the resources are already being used to fight disease, it is often recommended to concentrate on the readily available forms found in fish sources. 

As you all know, I love dishes that can pass as breakfast or dessert, and this is one of my favorites. The ample spice mix gives it an Indian twist, which adds flavor interest as well as digestive power. Additionally, using cinnamon and coconut give the illusion of sweetness while actually lowering blood sugar levels. Pretty nifty. Everything is super flexible in this recipe, so feel free to cater it to your taste and pantry. In the batch pictured above, I threw in some roasted butternut squash (think pumpkin pie) that was in the fridge, and left out the syrup, for a breakfast version. Definitely helps start the day off right. 

Chai Chia Pudding

Serves 6

Ingredients

2 cups soy/almond/coconut milk

2/3 cups chia seds

3 pitted medjool dates

1/2 tsp. cinnamon

1/8  tsp. cardamom

a dash of nutmeg

1/8  tsp. ground cloves

1 inch piece of ginger

1-2 tbs. maple syrup (to taste)

dash of sea salt

2 tbs. toasted coconut flakes

Goji berries for garnish (optional)

Directions

Combine all ingredients in a high-powered blender and process until smooth. Taste, and adjust sweetness with more syrup if needed. If you would like a stronger chai flavor, add additional spices to taste. Garnish with goji berries if desired

Relax. Eat Well.

Latin Quinoa with Lime Dressing

Sometimes grain salads can be a bit too heavy for me, which is why I often turn to quinoa for my whole grain needs. Light and fluffy, it always feels fresh and summery, regardless of the weather outside. I like the citrusy punch of the limes in this dressing, along with the earthy spiced undertones, and plenty of fresh vegetables. The olives add a saline touch, which offers punctuated flavor with limited salt. 

Quinoa has come into the spotlight in the US in the past ten years, despite its ancient roots in Incan land. Technically a seed, it is actually a close relative of both spinach and swiss chard, with quite an impressive nutritional profile. Quinoa is a complete protein, meaning it contains all 9 essential amino acids, which is rare in the plant world. High in magnesium and manganese, quinoa has been shown to ease migraine headaches, relax blood vessels and promote cardiovascular health as well as offer antioxidant protection. 

One of my favorite things about quinoa is it's quick cooking time: about 15 minutes. If you set it to soak overnight, it will take a few minutes off the stove, and leave it even easier to digest and assimilate. During the winter, I love to cook quinoa with amaranth to make a breakfast porridge. It is also wonderful with loads of cumin, cilantro and corn as an alternative to Dirty Rice. Really, it is hard to go wrong.

Latin Quinoa with Lime Dressing

Serves 6 as a side

Ingredients

1 cup quinoa

1/4 cup pumpkin seeds

1 tsp coconut oil

1 small onion, diced

2 cloves garlic, minced

1/2 bunch chard, cut into bite-sized pieces, dice stems

1 red bell peppers, diced

1/2 cup green olives, roughly chopped

1/2 cup cherry tomatoes, cut in half

1/4 cup dried currants

1 1/2 limes, zest and juice

1/4 cup olive oil

2 tsp. ground cumin

2 tsp. ground coriander

salt and pepper, to taste

1/4 cup cilantro, roughly chopped

Directions

Place the quinoa in a pot with 2 cups of broth or water. Bring to a boil and then turn down to a simmer. Cover and let cook for about 15-20 minutes, or until liquid is absorbed and quinoa is tender. Transfer to a large bowl to cool. 

While the quinoa is cooking, heat the oven to 200 and place the pumpkin seeds on a baking sheet.  Lightly toast in the oven for about 15 minutes.  Set aside in a bowl.

In the meantime, heat a large pan on medium heat and add the coconut oil. Add the onion and sauté until tender. Add the garlic and chard, including the chard stems and sauté for another minute, adding a little water if necessary, until the chard is soft. Remove from the heat and add to the bowl of quinoa.

Add the red bell pepper, green olives, cherry tomatoes, and currants. Lightly toss together.

In a separate bowl, whisk together the lime zest, juice, cumin, and coriander. Add the olive oil a little at a time, while whisking to emulsify. Add to the quinoa and toss gently to coat. Season with salt and pepper to taste, and mix in the cilantro and pumpkin seeds before serving.

Relax. Eat Well.

Winter Wheat Berry Salad

Ah the wheat berry. Have you ever had them? I am not sure at what point they were lost to the average American, but somehow this whole grain has become virtually absent in most home kitchens. Not to say that we don't consume our fair share of wheat. This is reflected on virtually any packaged ingredient list you read. The problem lies in the fact that our adoration for the grain is for its modified, refined and processed form. Most people don't even know what the whole grain looks like.

But here is the good news: whole wheat berries are simply delicious, healthy, and packed with fiber. In fact, I would argue that enjoying whole wheat berries again is the answer to our nation-wide wheat allergy crisis. I would be willing to bet that if we all committed to consuming unprocessed organic wheat berries in place of wheat flours, additive and enhancers, the allergy would virtually disappear. So here is your first step towards health, for yourself and for your neighbors. The next step? Don't forget to spread your enthusiasm.

A quick note: wheat berries do need to be soaked before they are cooked, much like a dried bean. Not hard at all, but does require a bit of fore-thought. Just set them out to soak the night before in a large bowl with plenty of water, as they will absorb quite a bit. Drain, rinse and cook the next day. If you are like me and like to have things easily on hand, prepare a big batch and freeze the extra after cooking in 2 cup portions.




I served this with Eggplant Manicotti last night for the CSK, and the flavors play off each other perfectly. Who needs cheese and pasta to make an Italian meal when you can have this instead?


If you like this recipe and want to try the warm weather version in a few months, make sure to try my Summer Wheat Berry Salad.

Winter Wheat berry Salad

Serves 6

Ingredients

1 cup wheat berries, soaked overnight

½ head of kale, chopped

2 tbs. pomegranate molasses

2 tbs. extra-virgin olive oil

1 clove garlic, minced

½ tsp. salt

½ tsp dried rosemary, crushed

½ cup walnuts, toasted

¼ cup dried cranberries

Directions

Drain soaked wheat berries and place in a large pot with plenty of water. Bring to a boil and lower heat, simmering until tender, with a pop, about 45-60 minutes. Add chopped kale, stir, cook until wilted and drain well in a colander. When dry but slightly warm, transfer to a large bowl.  

Whisk pomegranate molasses, olive oil, garlic, rosemary and salt together in a small bowl. Add to warm wheat berry/kale mixture and toss to coat. Taste and adjust seasonings. Before serving, toss in cranberries and toasted walnuts.

Relax. Eat Well.

Samosa Curry

I have been playing with samosa-twists lately, largely due to more than a few pounds of sprouting potatoes in my pantry. First, I did a Samosa Rice for the CSK, using chunks of potato, green peas and curry spices in brown basmati. The next night I tried Stuffed Samosas for dinner, baking a few russets, scooping out the insides and mixing them with peas, sauteed tempeh and onions and turmeric, cumin and coriander before re-stuffing. Now the kitchen smells of a Samosa Curry, that could be served over rice or stuffed inside a won-ton wrapper for a more traditional packet. For those of you going to Waterbury's Winter Farmers Market tomorrow, you will get a chance to try it there as I do some demos with the recipe. The idea here is to un-wrap and un-fry, while celebrating the local potatoes, carrots, onions and garlic that still grace the market tables.

Potatoes have taken a bad rap over the last half a century, as a white starch to be avoided in a healthy diet. Turns out, it is what we have turned them into (french fries, buttery mashes, tater tots) that strips them of their nutrition. As a whole package, skin on, potatoes are quite high in fiber, magnesium and potassium.

So my "when life gives you sprouting spuds....." lesson of the day is: potatoes freeze well! Not too surprising, when you think about the freezer aisle of your grocery store, filled with homefries, sweet potato fries and shepard's pie. Simply prepare them as you normally would, cool and freeze in an airtight container or bag. I did roasted cubes as well as wedges, tossed with a touch of salt and olive oil. Simple, so that they can be dressed up on a whim once defrosted and re-roasted. The cubes are actually what I am using today for this Samosa Curry. The disclaimer may be that the thawed potatoes will lose a bit of their sturdiness in the freezer, resulting in a different mouth-feel. But all in all, much better than a pantry of rotten potatoes.

Fresh curry leaves are a traditional Indian ingredient, completely different from the curry spice blend. I have noticed them showing up on co-op shelves with more frequency lately, and have found them at both Hunger Mountain Co-op and City Market, if you are a VT resident. The good news is they freeze beautifully, and can be pulled out sprig by sprig as needed. If you can't find them, no worries, your dish will still be delish.

Ingredients
Serves 4-6


1 tbs. unrefined coconut oil
1 tsp. mustard seeds
1 tsp. coriander seeds
1 small yellow onion, diced
1 medium carrot, diced
2 cups yellow potato, in 1/2 inch cubes

1 garlic clove, minced
1-inch ginger root, minced

2 tsp. ground cumin

1 tsp. tumeric

1 cup green peas, frozen

1 tbs. tamari

1 tbs. sherry

a few sprigs of curry leaves, optional
a dash of cream or lime juice, optional

Directions
In a medium cast-iron skillet (or heavy bottomed stainless steel), heat oil over medium heat. When it will sizzle when spritzed with water, add the mustard seeds and coriander. As the seeds begin to pop, cover and cook 1-2 minutes. Add minced onion, potato and carrot and continue to cook until soft 5-8 minutes.

Add garlic, ginger, cumin and tumeric, stir for one minute, until spices have toasted. Add frozen peas, tamari and sherry, stir to deglaze pan, cover and let cook for one minute or until heated through. Add curry leaves if using. Taste, and adjust seasoning as desired, adding salt, heat, acid (lime juice) or cream to taste.

Relax. Enjoy

Chocolate Avocado Mousse

This is one of those recipes that has been bouncing around for awhile. I can by no means take credit for the idea, a simple google search will show you that. But I will say that I have tweaked this to my liking over repeated sessions, and think it ends up pretty high on my list of favorite desserts.



Avocados lend a satisfying note, that lets your brain know this is a treat while your body still celebrates. Due mostly to their high density of monounsaturated fat, they offer a certain creaminess that can not be beat. Combine that with a good quality dark cocoa, and you have yourself the base to a delicious (and healthy) mousse. Rich in fiber and antioxidants, low in saturated fat and sugar, this is a finale you can feel good about.






A word about Medjool dates. On many nights, they are dessert within themselves. Soft and chewy and indulgently rich, these dates offer the perfect  balance. Their sweetness is just right, leaving you satiated, but without the incessant craving that overly saccharine treats will trigger. Nature's true taste of heaven.

Chocolate Avocado Mousse
Serves 4-6

Ingredients
4 ripe avocados
10 soft medjool dates
1/4 cup maple syrup (or raw agave)
2 tbs. high quality cocoa powder (using cocao if going for raw)
1 tsp. pure vanilla extract (optional)
a pinch of salt




Directions
Pit and scoop avocados into food processor. Add remaining ingredients and blend until whipped and thoroughly combined. Add additional cocoa powder and salt to taste. 


Relax. Eat Well.