Chef Wendell: Falafel burgers
INDIANAPOLIS (WISH) — It’s difficult, but not impossible to avoid holiday weight gain Family and food are the heart of holiday celebrations. So, when you recognize food you shouldn’t eat, practice moderation. When you know what foods are okay, eat more of them. You can’t go wrong eating more vitamin-packed plant-powered foods along with traditional goodies everyone enjoys this special time of the year.
1st segment: Making the lemony falafel mix. Health benefits of garbanzo beans. The importance of eating more plant-powered foods over the holiday. Ballance and moderation.
2nd segment: Tahini sauce. What is it? Health benefits. Assembling sliders.Garbanzo:
- Great source of folate. (beans, broccoli, avocado, asparagus, oranges, mangos)
- Low folate caused by a history of excessive alcohol intake, poor diet and certain pharma drugs
- Protein source
- Fiber for digestive track support
- Antioxidant-anticancer
- As little as 3/4 cup of garbanzos per day can help lower our LDL-cholesterol, total cholesterol, and triglycerides in a one-month period of time.
- Garbanzo beans improving blood sugar regulation.
- Excellent source of molybdenum and manganese, copper phosphorus, protein, iron and zinc
Tahini: A rich calcium source (sesame seeds)
- Tahini, a paste made from ground sesame seeds.
- It’s one of the best sources of calcium. (Dairy not only source of calcium)
- Whole sesame seeds contain about 88 mg of calcium per tablespoon
- ¼ cup tahini:149 mg of calcium.
- So, per gram, tahini contains almost triple the amount of calcium tan dairy.
- High in vitamin E and vitamins B1, B2, B3, B5 and B15.
- A source of omega-3 and 6 fatty acids.
- E, phosphorous, copper, lecithin, magnesium, potassium, iron.
- A good source of Methionine, which aids in liver detox.
- Promotes healthy cell growth.
- Prevents anemia
- Alkaline, too
What you’ll need for Lemony Falafel patties
1 cup chopped red onion
½ cup chopped fresh parsley
1 tbsp. lemon zest
3 tbsp. fresh lemon juice
1 tsp. cumin powder
1 tsp. ground coriander
½ tsp. Himalayan salt
2-15 oz. cans garbanzo (chickpea) beans, drained (reserve a little juice)
4 garlic cloves
¾ cup rolled oats
4 tsps. olive or avocado oil (for frying)
6 Mini whole wheat pita circles or whole wheat cocktail buns
Note: If it is too thick, add more lemon juice or juice from drained beans.
- Place everything into a bender or Vita-mix; puree till smooth and creamy.
- With wet hands, form and shape little patties the size of your bread.
- In a skillet over medium high heat, add oil. When oil is hot, place patties into pan. Turn down fire a bit so they won’t cook too fast.
- Flip and brown on both sides. About 5-7 minutes.
- If you walk away from the skillet, turn down the heat so things won’t get out of hand.
- Remove and store at room temperature till ready to assemble.
Garnish:
Romaine leaves
Fresh tomato slices
Kalamata olives, chopped
Thin sliced cucumber and red onionTahini Sauce:
1 cup tahini
¼ cup fresh lemon juice, more if necessary
2 garlic cloves, minced
½ tsp. Himalayan salt
- Place in mixing bowl and whisk till smooth.
- Store covered in refrigerator.