these are a few of my favorite things / it’s time for the play-offs herbaceous falafel with tahini sauce

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DSC_0034 Now that it’s 2013 and you’ve actually gone to the gym, stopped eating dessert, and are feeling moody from a lack of alcohol, I thought it was time for a little support. And since you’re going to try to eat a plant-based diet this year (I hope!), you may be wondering what the hell you’re supposed to eat besides kale chips, soy products, and salads. Trust me, the vegan/vegetarian diet is overflowing with variety and deliciousness.

To help you on your way, I’ve compiled a list of my favorite vegan staples and a divinely spectacular recipe so you can start living your vegan dream! Side effects include: visions of unicorns, faeries and dragons, lightness in body and spirit, clearer skin, less inflammation, higher energy, less illness, a feeling of interconnectedness with all beings, and a bolt of good karma that will lead you to clairvoyance (translation: the unicorns tell me things).

A few of my favorite things (and yes, one of them is definitely The Sound of Music. Luckily, my mother is Julie Andrews, minus the voice and ability to play musical instruments). FYI, all of the items below should be organic because your health and happiness are the most important thing in this life, not to mention you’ll be supporting sustainable farming practices, eliminating pesticides and herbicides from your diet, and saving the environment. Hooray for money well spent!

  • Extra Virgin Olive Oil – for 90% of my cooking, this is my oil. Rich in healthy, monounsaturated fats and absolutely delicious. Get rid of your canola, sunflower and safflower oils (which are oftentimes bleached, deodorized and overly processed) and embrace olive oil!
  • Coconut Oil – virgin & Refined. Not all saturated fats are bad people! Coconut oil is an amazing source of lauric acid, which has been shown to raise the good HDL cholesterol in the blood, in addition to being anti-viral and anti-inflammatory, good for the skin, and a blood sugar stabilizer to name a few! Refined coconut oil is perfect for higher heat cooking. Virgin coconut oil is great for raw desserts and granola.
  • Apple Cider Vinegar – my favorite vinegar. Tangy, fermented, full of probiotic goodness. Use in dishes that need a punch of flavor or drink it in the morning with water for some alkalinizing power!
  • Brown Rice Vinegar – another great vinegar, especially in stirfries with toasted sesame oil and tamari.
  • Tamari – naturally brewed wheat free soy sauce. Tamari is great in stirfries, soups, salad dressings, everything!
  • Miso – I adore miso and use it in soups, salad dressings and anytime I need a salty, umami flavor in a dish. Miso is a fermented soy condiment that contains all the essential amino acids (a complete protein), and restores your system with probiotics and antioxidants. I highly recommend South River Miso. Nothing else compares to this company!
  • Tempeh – yes, fermented whole soybeans look like brains, but they taste amazing in burritos and pasta sauce. And tempeh is super high in protein, essential fatty acids and probiotics. Yum!
  • Tofu – not all soy is bad…local & organic tofu is a great addition to your diet. Super high in protein and a total chameleon in dishes from ricotta to chicken to eggs! I highly recommend The Bridge (a local CT company!)
  • Quinoa – my favorite grain (but it’s actually a seed!) Rich in protein, calcium and iron…even better, it cooks in 15 minutes, and has a nutty delicious taste. Add to any veggie dish or as a topping for salads.
  • Nuts – specifically raw cashews, pecans, and almonds. I use cashews pretty much everyday whether it’s fermenting into a savory “cheese”, adding a creamy base to a soup, or creating the most decadent cream sauces you’ve ever tasted. Pecans and almonds are great in raw desserts or toasted and topped on salads. I could not live without nuts…and that’s good because they’re full of antioxidants and healthy fats!
  • Avocado – literally my favorite food on earth. Rich, creamy taste, full of folate, vitamin E and good fats for a healthy heart and delicious in just about everything: salads, dressings – and great in my raw key lime tart dessert!
  • Kale – my other favorite food. This superfood is a great source of fiber, iron, calcium and vitamins A, C, and K. It will also turn you into an elven warrior princess or prince. I like it raw in salads, sauteed in stirfries, added to soups, and baked into cheesy kale chips. I eat kale pretty much everyday, and yes – I am an elven warrior princess.
  • Mushrooms – I’m growing them on my windowsill right now! I love every kind of mushroom, especially maitake and shiitake, for their earthy deliciousness and anti-inflammatory, anti-viral and immune boosting qualities.
  • Ginger – oh, how I love thee. Buy a hunk of ginger root, peel it, and use a microplane grater to add this anti-fungal, anti-inflammatory, and anti-bacterial nutritional powerhouse to soups, dressings, stirfries, tea, and more!
  • Garlic – ginger’s good friend, and also anti-inflammatory, anti-fungal and anti-bacterial. Use them together in a soup for an immune-boosting and flavorful punch to a winter’s day.
  • Onions – we have a saying in our house that we’re always “cookin’ onions”. And there’s a good reason too: onions are the most comforting vegetable I know. I put them in all of my soups and stirfries, or raw in salads. Not to mention, they’re full of antioxidant flavonoids, vitamin C, fiber, and sulfur (good for your liver!) In fact, I can’t think of anything I don’t put them in, except maybe my coconut milk ice cream…
  • Fresh herbs – dried herbs and spices are great, but fresh is always the best. My favorites are cilantro, basil, and thyme. They take any dish to the next level of flavor! Try cilantro in my tempeh burritos or in an asian stirfry!
  • Sprouted whole grain breads – ditch the white flour in favor of sprouted whole grain breads. Sprouting whole wheat grains improves digestibility, and eating complex carbohydrates won’t spike your blood sugar as much as white bread, will digest more slowly, and will be more satiating = you’ll need less of it to feel satisfied.
  • Tahini – nutty, creamy puree of sesame seeds that is commonly used as the base for a kick-ass hummus recipe. I use it in my Miso Hungry salad dressing, which is tangy and creamy like a healthy blue cheese!
  • Nut milks – I prefer Edensoy Original Extra soy milk, which is organic, cane sugar-free, fortified with vitamins, and oh so creamy. There’s also almond, hemp, rice, coconut, and many others. Whichever one you prefer is great, just make sure you read the ingredient labels and avoid milks containing refined sugars!
  • Spreads – if you’re craving butter, please don’t eat margarine! Instead, grab some Earth Balance Organic Buttery Spread. It tastes just like butter, and although a processed product, it is non-GMO and organic so in moderation a great alternative to butter. You can also use almond butter or fermented cashew cheese as a delicious spread alternative to butter!

DSC_0015Now that your pantry is packed full of plant-powered goodness, why not make some tasty & herbaceous falafel! Falafel is one of my favorite chickpea creations, but it is usually deep-fried and not super healthy. My version is pan-fried in a small amount of oil so you still get a satisfying crunch without the greasiness. Top with tahini, lettuce and cucumber and your body will look like Gisele’s or Tom Brady’s (depending on your preference) and you’ll be ready for the play-offs…Go Patriots!

DSC_0017DSC_0022Herbaceous Falafel with Tahini Sauce

for the falafel:

  1. 1 aseptic package (Fig Foods or 365 Organic) or can (Eden) of garbanzo beans, drained and rinsed
  2. 1/2 small red onion, finely diced
  3. 3 T fresh parsley, chopped
  4. 3 T fresh cilantro, chopped
  5. Juice of 1/2 lemon
  6. 3 T garbanzo bean (chickpea) flour (Bob’s Red Mill)
  7. 1 tsp extra virgin olive oil
  8. 1 tsp ground coriander
  9. 1 tsp ground cumin
  10. 1 tsp arrowroot powder (find at Whole Foods in spice section – a healthy alternative to cornstarch)
  11. Pinch of paprika & sea salt
  12. Fresh black pepper

for the tahini sauce:

  1. 1/2 cup sesame tahini (Once Again Organics)
  2. Juice of 1 lemon
  3. 1/2 cup fresh water
  4. 1 clove garlic, chopped
  5. Pinch of paprika

In a food processor, combine all falafel ingredients and pulse about 20 times, or until mixture comes together but is still chunky. Form into 10-12 flattened discs. Heat 3 T refined coconut oil on medium heat in a large saute pan, then add patties and cook for about 4 minutes per side, or until nicely browned. In a high speed blender (VitaMix!) add tahini ingredients, then blend until emulsified and creamy. To plate, place 3 falafel patties on a bed of crisp romaine lettuce with chopped cucumbers and tomatoes, and drizzle with tahini sauce. Or steam collard greens (remove stems) in a small amount of salted, boiling water, then fill with falafel, veggies and sauce. Serves 2-4 unicorns with ripped Patriots jerseys and deflated footballs (translation: unicorns are football fans, not players).

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4 thoughts on “these are a few of my favorite things / it’s time for the play-offs herbaceous falafel with tahini sauce

    Linda said:
    January 13, 2013 at 2:19 pm

    Jenny! what size can chickpeas? Eden makes two sizes! email me, please, at:

    lindaskernick@comcast.net

    thank you!!!!

      J. Z. Manley said:
      January 13, 2013 at 9:24 pm

      Thanks for reading Linda! You’ll need the standard 15 ounce Eden cans 🙂

        Linda said:
        January 13, 2013 at 11:18 pm

        Thank you, thank you — I’ve been searching for a gluten free falafel recipe, am so excited to make this!

    J. Z. Manley said:
    January 14, 2013 at 12:41 pm

    I hope you love it! Falafel is one of my favorite things!

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