How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Trinity L. who is now Following.
Felafel is a ubiquitous street food in the Eastern Mediterranean and it should be healthy. But too often it is deep-fried, adding needless calories and fat. On a Fast Day good felafel can take you from morning to night with some delicious and satisfying meals. The origin of felafel goes back to the lands now called Palestine and Israel, but once called Sameria, Judea, Idumaea. Let’s not get bogged down on who invented it — let’s celebrate how good it is and how easy it is to eat in a variety of forms. Felafel in eggs and a felafel-topped salad are fine forms of feasting. I’ll give you the basic recipe, then you can decide how to use it.
Felafel: 1 batch = 648 cal 25.4 g fat 21 g fiber 32.5 g protein 72 g carbs 214 mg Calcium each patty= 30 cal 1.2 g fat 0.8 g fiber 1.6 g protein 4 g carbs 8.5 mg Calcium GF PB V From the good old Moosewood Cookbook by Molly Katzen, these are easy to prepare and set you up for several servings of future meals. 2 cups canned chick peas [I like Goya brand TIP: if you use dried chickpeas, you will get a grainer product. Factor in the time to reconstitute and cook them] 1.5 cloves garlic, crushed [add as much as you enjoy!] ¼ cup celery, minced ¼ c. scallions, sliced 1 raw egg 1.5 tsp tahini ½ t. cumin + ½ t. tumeric + ¼ t. cayenne + ¼ t. black pepper + 1.5 t. salt Combine everything in food processor until ingredients form a uniform paste. Scoop into a bowl and chill 1 hour. Form into balls on a silicone mat or parchment paper on a cookie sheet. I used a 1 Tbsp scoop and then flattened the patties slightly. TIP: You don’t have to bake them now. You could freeze the patties on a cookie sheet, then put them frozen into bags to cook later. Bake at 400 degrees for 10-12 minutes. The patties should be heated through and have an outside ‘crust’ which is firm to the touch. In most recipes, you will cook them further. At this point you want them to be firm enough to store well. There will be about 25 of them. Use now or cool and freeze for later use.
Felafel Bake: 271 calories 6.6 g fat 3.1 g fiber 15.2 g protein 40 g carbs 198 mg Calcium PB GF Here we use 1 of the felafel patties which we prepared and froze earlier. Great time-saver! Amazing in eggs!
1 two-oz egg one felafel patty, thawed [see Stocking Up I-4-’18] 1 Tbsp tomato puree or crushed tomatoes ¼ c blueberries blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider
Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Whisk together the felafel and the tomato until well blended. Whisk the egg into the felafel and turn into the ramekin. Bake about 15 minutes while you portion the berries and prepare the beverages. What a simple, delicious breakfast.
Felafel with Mixed Salad: 295 calories 13.6 g fat 7.3 g fiber 15.5 g protein 29 g carbs [28 Complex] 174 mg Calcium PB GF V What a healthy plate of food! When you have felafel in the freezer, a quick meal like this is almost instant. If you prep the vegetables in advance, this would be a good ‘make-ahead’ meal for the end of a busy day.
6 felafel patties 2 cups lettuce, I like to slice large leaves cross-wise into 1/2” strips 2 oz tomatoes, cherry tomatoes or cut in 1/2” cubes 1 oz carrots, grated 1 oz beets cut in large dice [canned beets would be a real plus] 1 oz Feta cheese in large crumbles ¾ tsp flavored olive oil + ¾ tsp white wine vinegar salt + pepper to taste
Thaw the felafel patties. If unbaked, heat in a 400° F. oven for 10-15 minutes. Prepare the vegetables for the salad. Whisk the vinegar and oil, then toss the salad vegetables in the dressing. Top with the felafel and feta crumbles.