In honor of National Nutrition Month, we are celebrating with 10 days of healthy tips and recipes from our experts.
Nutrition Tip #2: Cook at Home.
Cooking at home is almost always healthier and cheaper than going out to dinner, ordering takeout, or buying prepared foods. Plan for a week of meals so you don’t waste food; you can have your meal planning and grocery lists ready each week so you also don’t waste time.
Basil Falafel with Kale Cashew Pesto - gluten free, vegan
1 (16 oz. can) chickpeas, drained and rinsed
1 large sweet onion, roughly chopped
3 cloves garlic
1/3 cup fresh basil, roughly chopped
1 Tbsp. lime zest
2 Tbsp. lime juice
1 ½ Tbsp. cumin seeds, toasted
3/4 teaspoon sea salt
1/2 teaspoon freshly ground white pepper
1/4 teaspoon chili powder
1 tsp. water
1 Tbsp. rice flour
2 Tbsp. ground flax seeds
1. Preheat oven to 400 degrees F.
2. In a small skillet over medium heat to toast cumin seeds. Toast
until golden brown, approximately 3 minutes.
3. In a food processor combine chickpeas, onion, garlic, basil, lime
zest and juice, cumin, sea salt, white pepper and chili powder; pulse
process until coarsely chopped. Add water, ground flax seeds and rice flour.
Using your hands, mold into golf-sized balls.
4. Place falafel balls on a nonstick baking sheet. Bake for 20-25 minutes or until golden brown.
5. Remove from oven and serve warm with Kale Cashew Pesto (below).
Kale Cashew Pesto
2 cups kale, steamed and roughly chopped
¼ cup scallions, chopped
½ cup cashews, toasted
2 cloves garlic, roasted
½ teaspoon sea salt
2 tablespoons lemon juice
1 teaspoon olive oil
1 teaspoon chili powder
1. Place kale and scallions in food processor and pulse until chopped
2. Add cashews and garlic, pulse again to combine
3. Slowly add sea salt, lemon juice, oil and chili powder
4. Continue pulsing until smooth
5. Serve with warm falafel
Amie Valpone, HHC, AADP is a Manhattan based Culinary Marketing Consultant specializing in Gluten Free and Dairy Free Culinary Nutrition. Amie shares her passion for and approach to ‘Clean Eating’ by focusing on natural, whole foods and ingredients that are good for you and your body. Through The Healthy Apple, Amie provides balanced, accessible and engaging information on the most basic components of good health.
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