Oven Baked Falafel

Falafel - an amazing dish known from the middle eastern cuisine. Usually they are deep fried so I wanted to make a version with less saturated fat. Using your oven to bake veggies/legumes is a great way to reduce the amount of fat used and still get a crunchy texture. I served the falafel with homemade tomato sauce and a mix of zoodles and whole grain spaghetti.

The original recipe is from the talented Ania behind Lazy Cat Kitchen

INGREDIENTS FALAFEL (ca 12-15 balls)

  • 1 can drained and rinsed chickpeas or 100g raw chickpeas, soaked overnight and cooked
  • 1/2 Onion, diced
  • 200g Mushrooms, chopped
  • 1 Tbsp tomato paste
  • 1 Carrot, chopped
  • 1 Tbsp coconut oil
  • 1 Tbsp dried basil
  • 1 Tbsp paprika powder
  • Salt and pepper to taste

INSTRUCTION

  1. Heat the coconut oil in a frying pan and sauté onion until translucent. Add mushrooms and carrot and let simmer until soft.
  2. In a food processor, mash cooked chickpeas and put in a mixing bowl
  3. Add tomato paste, herbs, salt and pepper, onion-mushroom-carrot mix and combine to a dough
  4. Form little balls and cool for about 30 minutes
  5. Pre-heat oven at 180 Celsius. Place falafel onto a baking sheet and bake for 30-45 minutes until golden brown and crispy

I hope you enjoy the recipe. Tag me in your creations on social media and let me know how you like them.

Nurture your happiness,
Dominique

Hummus in all kinds of colors

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You voted on Instagram and so I bring you a few hummus variations. Hummus is an amazing dish which can be served as appetizer, spread or as a topping for your Buddah bowls. It is packed with plant protein and fiber which make your digestive system super happy. On the left you can see some of the benefits of chickpeas in more details

Due to their high fiber content, they help reducing your cholesterol levels and thus protecting your heart.

They make sure that your blood sugar levels are stable and is preventive of diabetes 2.

The insoluble fiber in chickpeas travels all the way to the last part of your digestive system (colon) and takes care of a healthy intestinal flora.

Nutrient wise chickpeas provide Manganese which supports your bone health. 1 cup covers already 85% of your daily need.

Folate is another important mineral found in chickpeas. It makes sure that your nervous system as well as your brain are kept healthy.

And last but not least you also benefit from the iron and zinc which support your immune system and help your body in energy production.

So you see, chickpeas are an amazing food which should be part of your diet. And hummus is one of the most delicious ways to eat them

 

 

 

BASIC RECIPE

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INGREDIENTS

  • 1 can drained and rinsed chickpeas
  • 2 Tbsp tahini
  • Water
  • Salt and Pepper
  • 1 Garlic glove

BASIC INSTRUCTION

  1. Add all ingredients to a food processor.
  2. Be careful with the amount of water. Add little by little to get the consistency you want
  3. Blend well and serve

 

 

 

 
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BASIL HUMMUS

Just add a bunch of fresh basil leaves to your basic recipe

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BEETROOT HUMMUS

Add half a beetroot to your basic recipe. You might need to add a little bit more water.

 
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AVOCADO HUMMUS

Instead of the tahini I used 1 Avocado to make an avocado hummus.

Of course the easiest way to twist the traditional hummus is to add some new spices and play around with them. Instead of just salt and pepper why not add some yellow curry powder or paprika powder? Or maybe add some chili flakes to make it spicy.

Here are some further ideas how to give your hummus a little twist and color

Roasted pepper hummus

Roast one red bell pepper (capsicum) in the oven. Remove the skin and add to your hummus


Sun dried tomato hummus

Add one cup sun dried tomatoes to your hummus. If they are soaked in oil, dry the oil with a kitchen towel before adding them to the food processor

Spinach hummus

Add one or two cups of spinach to your hummus

Have fun playing around with the hummus recipes and let me know if you have an other great variation, because I love hummus :)

Nurture your happiness,
Dominique

Vegan breakfast explosion

A plant based whole foods diet should be the basis of everyones nutrition - lots of vegetables and fruits, legumes, grains and beans, nuts, seeds and other healthy fats. If you come from a western country cheese and cold cuts are essentials for the breakfast table and are usually accompanied by some sort of eggs.

This vegan open-faced sandwich is the perfect plant based start into a productive day. The bread is a spelt-rye mixture and the olive paste gives a salty flavor. The Falafel provide the necessary proteins and fiber and with the avocado you get some filling healthy fats.

INGREDIENTS:

Falafel (10 small balls)

  • 1 can chickpeas
  • 2 Tbsp spelt flour
  • 1/4 onion, cut
  • 1-2 gloves garlic
  • 1 Tsp cayenne pepper
  • 1 Tsp curry powder
  • 1 Tsp turmeric
  • Salt and pepper to taste

Olive paste

  • 150g pitted black olives
  • 30g caperes
  • 1/2 lemon, juice
  • 1 Tbsp olive oil

Spelt-Rye Bread

  • 200g Spelt flour (whole grain)
  • 350g Rye flour (whole grain)
  • 2pck dry yeast
  • 350ml lukewarm water
  • 1 Tsp salt

 

INSTRUCTIONS

  1. Pre-heat oven at 180 Celsius
  2. For the bread, dissolve yeast in water and mix everything together. Kneed until you get a soft dough. Let raise for 2 hours.
  3. For the falafel, drain and rinse chickpeas. In food processor add chickpeas with all the remaining ingredients and blend well. Form little balls with your hands.
  4. For the olive paste, put all ingredients in a food processor and blend well
  5. From the bread dough form a loaf and let raise for another 30 minutes. Then bake for about 45 minutes.
  6. Heat some coconut oil in a frying pan and roast falafel gently from all sides.
  7. Top a piece of bread with some olive paste, avocado and falafel. (you can also take a whole grain wrap instead of the bread)

Homemade Hummus On Toasted Sweet Potato

Let yourself emerge on a journey to the middle east with this delicious hummus recipe. Not only are chickpeas a great source of protein, they are also high in fibre to stabilise your blood sugar levels. You can use them as spread on whole grain bread or as I did on toasted sweet potatoes, or you just dip your raw vegetables in it. 

INGREDIENTS (2-3 servings)

  • 1 can chickpeas, drained
  • 2 Tbsp tahini paste
  • 1 Garlic glove
  • 1 Tsp parpika powder
  • 1 Tsp sea salt
  • 1 Tbsp olive oil
  • 1 Medium sweet potato

INSTRUCTION

  1. Put all ingredients except sweet potato in a food processor and blend well
  2. Cut the sweet potato in 1cm thin slices and toast for about 15 minutes
  3. Spread hummus on top of the sweet potato and garnish with fresh tomatoes

Whole meal pasta and chickpea salad

Most people have a negative position towards pasta. Pasta makes you fat, pasta has too many carbohydrates etc. Let me tell you - all bull***! This meal includes complex carbohydrates providing whole meal pasta and in combination with protein rich chickpeas it is the perfect lunch to bring to your office.

INGREDIENTS (1 person)

  • 80g raw whole meal pasta or quinoa
  • 150g canned & drained chickpeas (in water - try these)
  • 18pc cherry tomatoes
  • 5pc black olives
  • salt & pepper
  • fresh basil leaves

INSTRUCTION

  1. Prepare pasta/quinoa as indicated on package
  2. Drain chickpeas and rinse with water
  3. Mix chickpeas with tomatoes, olives and pasta. Add salt & pepper according to your taste. Garnish with basil leaves