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.

Tangerine Salsa

Here's another colorful & fresh salsa with very low calories and zero fat that is perfect as a dip for corn chips or a topping for a burrito.

Yield:6 Servings
Ingredients:
3 tangerines, peeled,segmented, and chopped into pieces
1/2 red bell pepper, seeded and chopped
1/2 green ball pepper, seeded and chopped
1 garlic clove, minced
1 small jalapeno,seeded and finely chopped
1/2 medium cucumber, peeled and chopped
2 tbsp. lime juice
1/8 tsp. crushed red pepper flakes

1.In a medium bowl combine all the ingredients together and mix thoroughly.Cover and chill for 30 minutes before serving.Serve at room temperature with corn tortilla chips.

Per Serving:30 calories, 0g fat, 0g saturated fat, 0mg cholesterol,0mg sodium,8g carbohydrate,1g fiber, 1g protein.

Tropical Caribbean Salsa

Nothing spices up your meals like this fresh and colorful salsa from the Caribbean.Using nothing but tropical fruits, its perfect as a garnish for grilled fish and chicken or as a dip for tortilla chips.

Yield:6 Servings
Ingredients:
2 c fresh pineapple, chopped
2 red or yellow bell peppers, seeded, chopped
3 kiwi fruits, peeled, chopped
1 small red onion, finely chopped
1 c mango, peeled, chopped
1/2 c fresh cilantro, chopped
1 jalapeno pepper, deseeded, finely chopped
juice of 1 lime

1.Combine all the ingredients together in a glass bowl and mix thoroughly.Cover and chill for 2 hours before serving.

Per Serving:90 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 5 mg sodium,23g carbohydrates, 3g fiber, 2g protein.

Sauteed Mustard Greens

Mustard Greens are usually associated with foods from the Southern U.S. but are native to Asia.Like other members of the cruciferous vegetable family (broccoli,cabbage, kale, and brussel sprouts), mustard greens contain high levels of phytochemicals and are rich in the antioxidants lutein and zeaxanthin which are important for eyesight.

Yield:4 Servings
Ingredients:
3 regular sized garlic cloves, minced
1/2 tsp. salt
1/4 c olive oil
1 1/2 lbs. mustard greens, rinsed and dried
1/2 c chicken stock or water


1. Heat olive oil in a medium pot over moderate-high heat. Add the garlic and salt and saute for 3-4 minutes. Add the mustard greens then the chicken stock or water, if using.Cover and cook for 5 minutes.Stirring once or twice.

2. Remove mustard greens from heat and drain.Serve immediately.


Per Serving (using chicken stock):150 calories, 14g total fat, 2g saturated fat, 2.25g fiber, 3g protein, 3.12g carbohydrate, 402mg sodium, 0mg cholesterol.

Per Serving (using no chicken stock but water):145 calories, 13.5g total fat, 2g saturated fat, 2.25g fiber, 2.5g protein, 3g carbohydrate, 25mg sodium,0mg cholesterol.









Per Serving:21 calories, 2.8 g fiber, 103.6 calcium, 3.2 g protein, 0 g fat, 3g carbohydrates, 22mg sodium, 8,346.8mcg lutein & zeaxanthin.

Banana Carob Smoothie

This delicious shake is the perfect alternative to chocolate shake minus the fat and guilt.

Yield:1 Serving
Ingredients:
1 c plain or vanilla soymilk
1 ripe banana, sliced in pieces
1 tsp. carob powder

1. Blend all the ingredients together in a blender and serve immediately.

Per Serving:Calories 411, Protein 7g, Fat 3g, Carbs 48g, Fiber 7g, Calcium 23.4mg,Sodium 32g.

Arugula Salad

Here's a simple mesclun baby green salad or make a complete meal out of it by adding grilled chicken breast pieces.

Yeild:4 Servings

Ingredients:

1/2 lb. arugula

two handful of frisee torn into shreds

two handful of radicchio torn into shreds

1 medium red onion, sliced

3 large white mushrooms, sliced

1 large ripe avaocado, sliced

1 c cooked chicken strips, cut into pieces

non-fat dressing of your choice, to serve

1.Combine all ingredients in a serving bowl.Toss to mix.Serve immediately with salad dressing on the side.

Live Gardenburger

These raw gardenburgers are simple to make and so much more delicious than the frozen, store-bought kind.

Yeild:4 burgers

Ingredients:
2 c zuchinni zuchinni or green squash, sliced
1/2 c orange bell pepper, ribs and seeds removed, and chopped
1/2 carrots, grated
1/2 c purple onion, roughly chopped
1 Tbsp. nama shoyu
1/2 Tbsp. fresh oregano, minced
1 tsp. fresh thyme
1 Tbsp. fresh parrsley
1/2 tsp. black pepper
1/2 c pecans, pieces
2 oz. flaxseeds, ground

To serve:
sliced tomatoes, butter lettuce, sliced onions

1.Put all the ingredients in a food processoer and process till you have small chunks.

2. Transfer to a mixing bowl and shape it into 4 equal size patties.

3.Dehydrate at 110F for about 4 hours or until desired dryness.

4.Serve with tomatoes, lettuce, and onion slices.

Macadamia Hummus

Yield:1 qt.



Ingredients:

3 c macadamia nuts,unsalted, soaked 5 hours, then drained

1/4 c lemon juice

3 tbsp. olive oil

1/2 c tahini

1 tsp. salt

1 1/4 c water

1 large garlic clove

1. Combine all ingredients and using a food processor or blender, blend until smooth and creamy.Add more water if necessary to obtain a smoother consistency.
2. Drizzle with extra olive oil all around.

Blackcurrant Quinoa Pilaf

4 Servings

Ingredients:

2c water

1/2 tsp.ground cumin

1/4 tsp. ground ginger

1/4 tsp. ground cinnamon

1/4 tsp. ground coriander

1 c quinoa

1/4 dried currants

1/2 c pistachio pieces

handful of cilantro leaves, finely chopped

1. Bring the water to a boil and add the spices. Then add the quinoa and lower the heat a little bit.


2. The quinoa will be ready when all the water is absorbed.


3. Remove from heat and add the currants, pistachio pieces, and cilantro.Mix well.


4. Serve warm.