Baked Egyptian-Style Felafel

After living in Egypt for six months, I developed a liking for felafel, a meatball-like mixture of herbs, chick peas, and fava beans deep fried in oil and served inside a pita.Most recipes for felafel call for frying but there is a healthier way to enjoy this quintessential egyptian street food. By baking them, you cut back on the saturated fat and calories and the end product is just as delicious if not more.

Yield:18 felafel balls
Ingredients:
2 Tbsp. olive oil
14 oz. canned fava or lima beans, rinsed well and drained
2-14oz. canned low-sodium chick peas (garbanzos), rinsed well and drained
6 Tbsp. fresh mint leaves, finely chopped
2 Tbsp. fresh cilantro leaves, finely chopped
4 garlic cloves, peeled, minced
1/2 tsp. ground cumin
2 tsp. whole coriander seeds
finely grated zest and juice of 1 lemon
2 tsp. baking powder
1/4 c chickpea or regular flour
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 c sesame seeds

1. Preheat oven to 350F. Oil a large baking dish with the olive oil. Set aside.
2.Combine all the ingredients together except the sesame seeds in a food processor or blender.Process until well combined.
3.Form the felafel mix into 2 Tbsp. sized balls or patties.
4.Place the sesame seeds on a dish.Roll the felafel balls or patties into the sesame seeds fully coating them.
5.Place the felafels in the oiled baking dish and bake for 30 minutes.Serve with sliced tomatoes, romaine lettuce, and spreadable feta.

Per Serving:97 calories, 14g carbohydrates, 5g protein, 4g fat, 3g fiber, 0mg cholesterol, 300mg sodium.

Maca Banana Smoothie

Cultivated and grown in the Peruvian Andes for approximately 2,600 years, maca is the latest super food to make an appearance in supermarket shelves.Maca is a member of the cruciferous family of vegetables which includes broccoli, cauliflower, kale, and cabbage.It resembles a radish and comes in colors of yellow, purple, and off-white.Benefits of maca root include an increase in energy and endurance, enhanced libido,supporting the endocrine system, thyroid function, and healthy hormone production.

Maca is rich in calcium, phosphorus, iron, magnesium, vitamin B1, vitamin B2, vitamin C, and vitamin E. It has a toffee, malt-like flavor which makes it a great addition to smoothies, energy bars, cereals,and baked desserts.

Yield:1 Serving

Ingredients:

1 c almond milk

1/2 banana, peeled, sliced

1 Tbsp. powdered maca

1. Put all ingredients in a blender and blend until smooth.Pour in a glass and enjoy.

Per Serving:182 calories, 37g carbohydrates, 4g protein, 2.5g fat, 7g fiber, 0g cholesterol,157mg sodium.

Red Snapper with Bay Leaves

Yield:4 Servings
Ingredients:
3-4 lb. red snapper, cleaned and scaled
2 Tbsp. olive oil, for brushing plus extra
handful each of fresh dill, parsley, or thyme
2-3 bay leaves
3 lemon slices
dash sea salt & freshly ground pepper

For the Marinade:
6 Tbsp. olive oil
6 cloves garlic, finely chopped
juice of 1/2 lemon
1 Tbsp. parsley

1.Preheat oven to 350F.Oil a baking dish with the olive oil.Place the red snapper in dish.
2. Brush the fish inside and out with the olive oil.Stuff the inside of the cavity with the fresh herbs, bay leaves, and the lemon slices.Season with salt and pepper and set aside.
3.To make the marinade, in a small bowl,combine together all the marinade ingredients and whisk together until evenly combined. Pour evenly over inside and outside of red snapper.
4. Bake red snapper for 45 minutes.

Per Serving(3oz.):229 calories, 1.5 g fat, 30mg cholesterol,44mg sodium,5g carbohydrates,1g fiber,22g protein.

Goji Berry & Apple Juice Blend

This juice blend takes awhile to be ready but it is well worth the effort.It contains goji berries aka wolfberry, a red-orange berry that is native to Northern China.Goji berries are reported to boost immunity,support cardiovascular health,improve vision, and enhance libido.They contain high amounts of vitamin B1, vitamin B6, vitamin B2, vitamin E, zinc, iron, copper, and calcium.

Yield:1 Servings
Ingredients:
1/4 c goji berries,soaked in 1/2 c water for 1 hour
4 apples, cored, sliced

1. Blend goji berries and apples in a juicer.Alternating between each one.Pour in glass.Stir.Enjoy.

Per Serving:224 calories, 53g carbohydrates,4g protein,1g fat,5g fiber,0mg cholesterol,95mg sodium.

Grilled Mahi Mahi with Cilantro & Lime Marinade

Yield:4 Servings
Ingredients:
2 shallots, thinly chopped
1/4 c fresh cilantro, chopped
1/2 c lime or lemon juice
1 clove garlic, minced
2 Tbsp. extra-virgin olive oil
1/4 tsp. salt
1/4 tsp. freshly ground pepper
4- 5oz. mahi mahi fillets

1. In a small bowl, combine shallots, cilantro,lime juice or lemon (if using),garlic,olive oil, salt and black pepper.Pour marinade evenly over mahi mahi fillets.
2. Coat the grill rack with nonstick cooking spray.Grill fish 6-8 minutes or until fish begins to flake.Remove from grill and serve immediately with grain or vegetables of your choice.

Per Serving:203 calories, 5g carbohydrates, 27g protein, 8g fat,0g fiber,107 mg cholesterol,276mg sodium.

Homemade Banana Chips

Prep Time:20 minutes
Dehydrating Time:10-12 hours
Yield:3/4-1 cup


Ingredients:
2- 2 1/2 lbs.,bananas,peeled, sliced to 1/4" thickness



1. Arrange the banana slices on a dehydrator and dehydrate for 10-12 hrs or until chewy or crispy (depending how you want them or sun-dry for 2 days.
2.Remove from dehydrator and store in an airtight container.

Per Serving:134 calories, 1g fat, 0g saturated fat, omg cholesterol,2mg sodium, 34g carbohydrates,2g protein,4g fiber.

Blackberry-Banana Smoothie

Yield:1 Serving

Ingredients:
1/2 c frozen or fresh blueberries
1/2 medium banana, cut into pieces
1/2 c almond milk
1/2 c plain yogurt
1/2 tsp. vanilla extract
1/2 tsp. raw honey

1. Add all ingredients to a blender and blend together until smooth.Serve immediately.

Per Serving:266 calories, 54.5 g carbohydrates, 8.5g protein,2.25 g fat, 3.5 g fiber, 2 mg cholesterol, 171 mg sodium.

Pineapple & Wheatgrass Juice Blend

Yield:1 Serving
Ingredients:
1 pear, cored, sliced
1 c pineapple, sliced
5 oz. wheat grass juice

1.Place all ingredients in juicer minus wheat grass, alternating between each one.Place juice in a serving glass and add wheat grass juice.Stir.Enjoy.


Per Serving:184 calories, 45g carbohydrates, 2g protein, 1g fat, 6g fiber