My Healthy Living

Protein Falafel Burgers

Even the most hardened carnivore couldn’t resist this absolute beauty of a burger! Packing 28g protein in each burger (FYI – that’s 2g more protein than a Big Mac!), this seriously delicious crowd-pleaser recipe couldn’t be more simple! We bake our falafel rather than frying/deep-frying to keep the fat content down without compromising on the flavour! You can also tweak this recipe depending on what you have in – you can use mashed butternut squash, parsnip or carrot to substitute the sweet potato.

No chickpeas? No worries. You can substitute chickpeas for lentils or beans, such as cannelloni. If you have over-mixed your falafel mixture in the processor or if it just feels too loose to make patties, simply add more cooked quinoa until your mixture is a consistency that holds its shape (you may need to add a little more seasoning at this stage if you are bulking the mixture out).

Ingredients:

For the falafel patties:

One scoop of TPW Pea Protein 80 or your favorite protein powder

x 2 cans of chickpeas, drained

2 tbsp olive oil

1 onion, roughly diced

2 cloves garlic, finely sliced or crushed

The flesh of 1 large baked sweet potato

7 ounces cooked quinoa

1 tbsp cumin

1 tbsp smoked paprika

½-1 tbsp dried chili flakes (to taste)

1 tbsp dried mixed herbs

Salt and pepper to taste

2 tbsp sesame seeds

Handful of chopped flat leaf parsley

Zest of 1 non-waxed lemon

For the burgers use the following topping alternatives:

Char-grilled aubergine (sliced and fried in a little olive oil in a griddle pan)

Tomato

Baby Gem lettuce

Cucumber

Butternut squash chili chutney

Herb vegan yogurt (simply mix herbs such as mint and parsley with soya yogurt, a squeeze of lemon and salt and pepper).

Here’s how to make these fail-safe falafel burgers:

Start by preheating your oven to 200 degrees C while you prepare your patties!
Heat olive oil in a large pan on a medium heat. Add the onion and cook until translucent, around 6-8 minutes.
Once translucent, add the garlic and cook for a further 2-4 minutes.
Stir through the drained chickpeas and add the seasoning and spices, cook for a further 5 minutes.
Add the fresh parsley and lemon zest, stir through and take off the heat.
Stir through a scoop of Pea Protein 80 and transfer the mixture to a food processor and blitz for a few seconds until combined (you can also do this manually with a potato masher).
Add in the sweet potato flesh and either blitz in the processor for a few seconds or combine with potato masher in a large bowl until evenly mixed throughout. If using a food processor, transfer the mixture to a large bowl.
Depending on the texture of the mixture at this stage, gradually add the cooked quinoa to the mixture until it forms into a mix that holds shape. If the mixture is too loose, gradually add more quinoa. If you find your mixture is dry, add more mashed sweet potato or olive oil to the mix.
Once you are happy with the texture of your patties, taste a little of the mixture at this stage as you may need to add more seasoning as the mixture has been bulked out with the quinoa.
Now you are happy with your consistency and flavor, it’s time to make your patties! Divide the mixture into 4 balls (if these patties are too big for your liking, the mixture is perfect to just roll into falafel balls so make your patties smaller and use the remaining mixture to make into balls for snacking! These can be frozen once cooked too! Just bake these alongside your patties at the same temperature and time.
Lightly oil a foil (or parchment) lined baking tray and add your patties. Bake for 20 minutes and leave to cool slightly (they can crumble if handled when too hot).
Toast your burger buns under the grill or in a griddle pan and add your desired sauces and toppings to your falafel burgers.
Dig in and prepare to be amazed/pestered to make these again!

Vegan Cabbage Rolls in Tomato Sauce

By Masa Ofei

This would probably have to be one of my favorite dishes ever with a few slightly harder to find ingredients including; fermented cabbage rolls and soy mince. I wanted to make this recipe easy to make so I used fresh cabbage leaves and canned brown lentils. Where I’m from, this dish is originally made with meat and is called sarma.

For the last 7 years I’ve been shooting simple fruits and vegetables in their natural state and really focusing on bringing out the beauty in each piece. Since I closed my photography business, I’ve been focusing on only shooting food. This is where my love of photography first came from and used to shoot a lot of food at the beginning. After shooting this recipe, I felt like that spark had been reignited. See the beauty in the simple. We forget to take the time to really look and appreciate what nature has created for us. I really enjoyed shooting this cabbage and took quite a few beautiful photos of it. Here are just a couple.Vegan Rice and Lentil Stuffed Cabbage Rolls Hope this recipe is as enjoyable for you as it has been for me over the years. You can do so many different variations with this base. Use your imagination and experiment!

Ingredients
Vegan Cabbage Rolls with Tomato Sauce
Total Time: 45 minutes

Serving Size: Makes 8 rolls

Ingredients

¼ cup high heat oil (I use brown rice bran oil or macadamia oil)
1 large onion, chopped
1 can of brown lentils, drained and washed well
1 cup of cooked white rice
8 full cabbage leaves or 14 -16 half leaves
1 can of tomatoes
1 tbsp tomato paste
Salt
Pepper

Instructions

In a medium saucepan, heat half the oil and add half of the chopped onion. Sauté the onion until it begins softening and turning translucent. Add in the brown lentils and cook for one minute. Add in the cooked rice and seasoning to taste cooking for 5 minutes. Set this mixture aside. In a large saucepan, bring water to the boil and boil the cabbage leaves for 1-2 minutes each. Remove from water and set aside. In the same large saucepan (without the water), add the remainder of the oil and onion and sauté for 2 minutes. Add in the canned tomatoes and tomato paste cooking for 5 minutes on a gentle simmer.

Add in ½ cup of water and season to taste. While the sauce is cooking, lay out the cabbage leaves overlapping smaller leaves to form one larger leaf if necessary. Place a portion the mixture in the center of each. Fold bottom half of cabbage over filling, then fold in sides and roll up tightly. Transfer cabbage rolls, seam side down on a plate. Once you have finished rolling the cabbage rolls and the sauce has been cooking for 10 minutes, place all the cabbage rolls in the sauce and cook for another 10 minutes. Serve warm on its own, with mashed potato or bread.

© The Minimalist Vegan 2018. all rights reserved.

New Year's Resolution Meal

Create California-Style Simplicity at Home

Warm Harvest Bread Salad

1 one-pound loaf artisan bread, preferably a day old

1 to 2 tablespoons olive oil

2 shallots, minced

1 teaspoon sugar

2 tablespoons pear vinegar or apple cider vinegar

1 teaspoon fresh thyme leaves

4 to 5 tablespoons extra virgin olive oil

2 tablespoons butter

2 firm-ripe pears

3/4 cup pitted black olives, halved

3/4 cup cherry tomatoes, quartered

3 tablespoons minced fresh Italian parsley

Set the bread on a clean work surface, and cut it in half crosswise. Remove the crusts and about 1/4 inch of the bread. Preheat an oven broiler. Brush the bread very lightly all over with olive oil, set it on a sheet pan and broil until the bread takes on a little color; turn and continue until all surfaces have been lightly toasted. Cool, tear into 2 inch pieces, put the pieces into a wide shallow serving bowl and cover. This can be done up to a day in advance.

Put the shallots into a small bowl, season with 1 teaspoon salt, add the sugar and vinegar and agitate the bowl gently to dissolve the sugar. Add the thyme, and let rest for 15 minutes. Stir in 4 tablespoons of the olive oil, taste and if it seems a bit too tart, add the remaining tablespoon of olive oil.

Spoon half the dressing over the bread and toss. Set aside.

Put the butter into a medium sauté pan. Working quickly, peel the pears, cut them in lengthwise quarters; remove the seed cores and cut into 3/4-inch dice. Melt the butter over medium-low heat, add the pears and sauté, turning gently with a spatula, until they are lightly browned all over. Remove from the heat and add to the bread, along with the olives, cherry tomatoes and parsley. Toss the salad, and mound it on one side of the dish.

Serve the bread salad with a roasted chicken, using either your favorite recipe or the roasted chicken recipe. Pair the white meat with Chardonnay, the dark meat with Pinot Noir. To serve just one wine, consider a dry rosé.

Vegetarian Shepherd's Pie

A St. Patrick's Day Feast for Druids of the Celtic Age

These mini vegetarian shepherd's pies feature lentils, carrot and corn, crowned with a velvety mashed potato topping. The recipe can also be made in a broiler-safe casserole dish. Serve with a spinach salad with oranges, walnuts and red-wine vinaigrette.

Ingredients

1 pound Yukon Gold or white potatoes, peeled and cut into 1-inch chunks
½ cup buttermilk
1 tablespoon butter
¾ teaspoon salt, divided
½ teaspoon freshly ground pepper, divided
1 tablespoon extra-virgin olive oil
1 large onion, finely diced
½ cup finely diced carrot
1 tablespoon water
¾ cup frozen corn kernels, thawed
1 teaspoon chopped fresh thyme or ½ teaspoon dried
3 tablespoons all-purpose flour
1 14-ounce can vegetable broth
1½ cups cooked or canned (rinsed) lentils

Preparation - Active 45 m Ready In 45 m

Place potatoes in a large saucepan and cover with 2 inches of water. Bring to a simmer over medium-high heat. Reduce heat to medium, partially cover and cook until tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add buttermilk, butter and ¼ teaspoon each salt and pepper. Mash with a potato masher until mostly smooth.
While the potatoes are cooking, position rack in upper third of oven; preheat broiler. Coat four 10- to 12-ounce broiler-safe ramekins (or an 8-inch-square broiler-safe baking dish) with cooking spray. Place ramekins on a broiler-safe baking sheet.
Heat oil in a large skillet over medium-high heat. Add onion, carrot and water. Cover and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in corn, thyme and the remaining ½ teaspoon salt and ¼ teaspoon pepper; cook, stirring occasionally, for 2 minutes. Sprinkle with flour and stir to coat. Stir in broth. Bring to a simmer; cook, stirring, for 1 minute. Stir in lentils and cook, stirring constantly, for 2 minutes.
Divide the hot lentil mixture among the prepared ramekins (or spread in the baking dish). Top with the mashed potatoes. Broil, rotating halfway through, until the potato is lightly browned in spots, 6 to 10 minutes.

Make Ahead Tip: Prepare the filling (Step 3), cover and refrigerate for up to 1 day.
Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2½ cups cooked. Or use canned lentils: 15-ounce can = 1½ cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Avocado & Potato Hash with Sunny Side Eggs

Prep Time: 5 Cook Time: 15 Servings: 4

Ingredient List

1 ¼ tablespoon California extra virgin olive oil
4-5 Mozart potatoes (red skin with yellow flesh), peeled and medium diced
½ cup white onions, diced small
pinch of crushed red pepper flakes
2 large Hass avocados, diced medium
1 ¼ teaspoon fresh lemon juice
1 tablespoon fresh parsley
1 ¼ teaspoon kosher salt
8 large eggs
2 ¾ tablespoons unsalted butter
¼ cup radishes, thinly sliced, hold in ice water to crisp
Micro-greens to garnish

Instructions

Avocados contain a flavor compound that mimics the smoky flavor in bacon, which makes avocados a perfect flavor pairing for eggs. This recipe can be made is less than 20 minutes, making it a great weeknight “breakfast for dinner” option or a weekend brunch dish you’ll make week after week.

In a large sauté pan heat oil and add potatoes.
Cook over medium heat stirring occasionally for 8-9 minutes.
Add onions and red pepper flakes.
Continue to cook for another 6-7 minutes until potatoes are tender.
Add lemon juice, parsley, and salt.
In another large sauté pan cook eggs sunny side up in butter, season with salt and pepper.
Divide avocado hash among four plates or shallow bowls and top each portion with two eggs.
Garnish with radishes and micro-greens.

Certified Master Chef Ron DeSantis of Culinary NXT and Amy Myrdal Miller, MS, RD, FAND Sponsored by Del Monte Fresh and Egg Nutrition Center

Healthy Oatmeal Smoothie

Prep Time: 2 minutes / Total Time: 5 minute / Servings: 1 serving

This breakfast smoothie with oats is such a great way to start your morning. It’s naturally sweetened with banana, has no added sugar and contains plenty of nutrients. First, oatmeal is packed with fiber, particularly beta-glucan, which helps lower cholesterol, supports your digestion, and provides energy without spiking your blood sugar. This recipe also uses banana, which is high in vitamins and minerals, peanut butter and nondairy milk. Plus, it’s easily customizable to your diet, whether you’re looking for a high-protein, dairy-free, vegan, or gluten-free alternative.

Ingredients List

Rolled oats. The key ingredient, they thicken the smoothie and add fiber. Use gluten-free oats if necessary, or replace with quick oats. Avoid steel-cut oats, they won’t blend.
Banana. It adds natural sweetness and creaminess; as it blends better I recommend a frozen banana. You can swap it for other frozen fruits such as blueberries, strawberries or mango, but your oatmeal shake won’t get as creamy.
Milk of choice. I used unsweetened almond milk to keep calories low, but any type of milk works, including cow milk or plant-based options like soy or oat milk.
Peanut butter. Creamy peanut butter without sugar or oil is recommended, it gives a rich flavor and a creamier texture. If you desire, replace with almond butter, cashew butter, or sunflower seed butter for nut-free options.
Cinnamon & vanilla extract. Optional but recommended, they will add a delicious flavor that perfectly matches with oats, banana and peanut butter.
Pinch of salt. This is key to balance the flavors and enhance sweetness.

Instructions

Step 1 – Combine all ingredients. Add frozen banana, rolled oats, peanut butter, milk and a pinch of salt to a high speed blender. For more flavor, add vanilla extract and ground cinnamon. Toss in a couple of ice cubes, if the banana you are using is not frozen.

Step 1 – Blend. Blend on high speed until smooth and creamy, there should be no chunks of banana or ice left. Pour into a glass and enjoy, simple or topped with a sprinkle of oats and cinnamon.

Storage directions
This quick oatmeal smoothie recipe can be prepared right in the morning, or you can make it ahead of time if meal prepping. To store, refrigerate the smoothie – or any leftover – in an airtight jar for 1 to 2 days maximum. Shake well with a splash of milk before drinking. To maintain freshness, you can also add a squeeze of lemon juice right before storing.

HONEY AND DUKKAH

This idea came from Hugh Fearnley-Whittingstall when I asked him about his favourite honey recipes. It's the perfect start to a meal, or you can pair it with a salad to turn it into a simple lunch. Serves 4-6

Ingredients:

1 Tbsp Hazelnuts, roughly chopped and crushed
1 Tbsp Sunflower Seeds
1 Tsp Coriander Seeds
1 Tsp Fennel Seeds and/or Fennel Blossom
1 Tsp Nigella and/or Onion Seeds
A Pinch of Dried Chili Flakes (Garnish)

Serving Elements:

1 Loaf sliced Rustic Bread
1 Cup of Mild Honey (Serving Dish)
1 Cup of Good Italian/Greek Oil and/or Rapeseed Oil (Serving Dish)

Preperation:

Set a small, heavy pan over a medium-high heat.
Add the hazelnuts and toast for 2-3 minutes, shaking regularly.
Add the sunflower seeds for the last minute or so.
Crush the spice seeds using a pestle and mortar - leaving a few whole is fine.
Add to the pan with the chilli flakes, salt and pepper.
Heat for 2-3 minutes, moving or turning the mixture to prevent the seeds burning.
Tip onto a plate and set aside to cool.
Use the Dukka immediately or store in an airtight container for a week or so.
To serve, slice or tear the bread into pieces and set it out on a dish or board.
Put the honey, oil and Dukkah in the dishes.
The preferred order is bread in oil, then honey, then Dukkah.▸