A Med Week

Last week I made one of my favorite meals with a flavor profile from the Mediterranean...The array of foods included Greek Tabbouleh, Falafel with Yogurt Sauce, Roasted Red Pepper Hummus, and a Med Salad.  It was a Med week being that I enjoyed leftovers of this meal for an entire week-and somehow, it never got old! Here are a few of the recipes to try...they're both budget-friendly, healthy, and prep very quickly!

First up...Falafel. Falafel are basically pureed chickpeas + spices that are formed into round balls.  Traditional falafel is fried, but this recipe broils them, which cuts down on a large amount of the fat.  Falafel is usually served in a pita; if you require GF, place falafel on a bed of leafy greens, or pair with Tabbouleh instead!
  Falafel with Yogurt Sauce

INGREDIENTS

1 16-oz can chickpeas, drained and rinsed

1 yellow onion, chopped

2 garlic cloves, chopped

2 T cornstarch

1 tsp coriander

1 tsp cumin

1/2 tsp salt

1/2 tsp black pepper

1 tsp grated lemon peel (or lemon juice)

3 T parsley

DIRECTIONS

1.  Process all ingredients in a food processor until the mixture forms a thick paste.

2.  Spray a cookie sheet with non-stick cooking spray.  Preheat the broiler. 

3. Form the chickpea mixture into small balls, about the size of a golf ball.

4.  Place the balls on the cookie sheet.

5.  Broil the falafel for 2-3 minutes.  Turn the balls over and broil them for 3 more minutes, or until browned. 

Serve with plain yogurt of choice.

Note:  You can use 1/2 an onion or completely cut it out if preferred.  If onion is omitted, add 1 T lemon juice and 1 T water.  Add more liquid gradually if needed.

 Next Up...Tabbouleh.  Tabbouleh is a classic Med salad usually made with bulgur (a cracked, ground form of whole wheat).  Instead of using bulgur, I used quinoa to make it gluten free.  Any GF grain would substitute great in this recipe...Rice, millet, buckwheat, etc.  This recipe tastes best after a night in the refrigerator...Serve with hummus if desired, add falafel on the side,  & top your salads with this light grain mixture!
This grain salad is great to take as a side dish to spring dinners, bbq's, etc.  Enjoy:-)

Tabbouleh

INGREDIENTS

2 medium lemons (or lemon juice)

1 c quinoa (or grain of choice)

2 c water

1 cup fresh parsley

2 green onions

1 large tomato

1 small cucumber

2 T olive oil

1 tsp sea salt

1/4 tsp ground black pepper

1/2 cup Feta cheese

DIRECTIONS

1.  Squeeze lemon juice into medium bowl.  Add olive oil, salt, and pepper.  Set dressing aside.

2.  Cook quinoa according to package directions on stove-top.

3.  Thinly slice green onions, using green and white parts.  Slice cucumber in half lengthwise, scoop out and discard seeds.  Dice cucumber and add to bowl.  Chop parsley and add to bowl.  Mix all ingredients well to combine. 

4.  Add all ingredients in step 3 to cooked quinoa.  Mix together until incorporated.

5.  Add dressing (step 1)  to quinoa mixture and lightly stir until grain is coated.

Add feta cheese to top salad, if desired.   

 
Falafel Recipe adapted from ADA cookbook, Tabbouleh recipe adapted from CM cookbook, pictures taken from Pinterest.

Homemade Cinnamon-Nut Granola

It's Spring! Here is a healthy, refreshing snack to welcome this amazing weather we've been having! (and I'm just a little excited about it;-)
Most store-bought granola is super high in sugar, sometimes fat, and calories.  The beauty of making it yourself-you can control all of these factors and create a healthier, much much cheaper, and tastier granola of your own!
This Cinnamon Nut Granola is one of the best recipes I have found after attempting to find the perfect granola recipe for years.  It is low in fat & sugar and high in flavor and crunch-Yum!!! 

The granola takes about 15 minutes total from prep to the end of baking...Add it to some fruit and yogurt and create your own parfait! Little ones love to create their own.  The parfaits are  something kids can help prepare as a healthy snack or breakfast treat. We made these at Cooking Matters with the family classes and the kids LOVED to help cut the fruit, stir the granola, and create their own parfaits! Talking about the fruit and each component with your kids while they create their parfait is a great way to introduce healthy, new foods...Letting them help will encourage participation in trying new offerings as well!

Homemade Granola

 INGREDIENTS

2 T honey

1 T canola oil

1/4 tsp ground cinnamon

1 pinch sea salt

1 cup old-fashioned rolled oats (GF certified oats for gluten free)

2 T sliced or chopped almonds (or nut of choice)

1/4 cup dried fruit of choice

DIRECTIONS

• Preheat oven to 350
• Mix honey, canola oil, cinnamon and sea salt in a large bowl, using a whisk or fork.
• Add the oats and 2 T almonds, and stir until coated thoroughly with the honey mixture.
• Coat a baking sheet with non-stick cooking spray, and spread oat mixture evenly onto the baking sheet.
• Bake for ~12 minutes until lightly browned, stirring every 5 minutes to cook granola evenly.  Remove from oven and cool completely, before placing in a bowl. 
• Stir dried fruit into cooled granola.

Notes:
 I add 1/4 cup dried millet to the oats before cooking.  Millet adds a great crunch to the granola and stretches the recipe a bit.

Granola can be stored in an airtight container for up to three weeks-I store in mason jars.

 

 

Yogurt Parfait

INGREDIENTS

Granola

Fresh or frozen fruit of choice

Fat-free plain or vanilla yogurt

(Soy yogurt or lactose free for lactose intolerance)

DIRECTIONS

Cut fruit into bite-size pieces
Layer 1/4 cup yogurt into each of six parfait cups or bowls, followed by 1/4 cup fruit, and 2 T granola.
Repeat layers one more time, ending with a layer of granola.
Top with optional sliced almonds if desired.

*Recipes adapted from CM cookbook. 
~Both recipes are gluten free~

Orange Edamame Grain Salad

Here's another great Cooking Matters recipe that I tried the other night...I tweaked a few ingredients, (based on what I had in my pantry) and this is what I came up with! It's an easy, delicious spring salad to take to dinner parties or bbq's! 

Orange Edamame Grain Salad

Serves 12, 1/2 c per serving

INGREDIENTS:

1 cup (uncooked) short grain brown rice (or quinoa!)

1 cup slivered almonds

1 cup shelled edamame beans (in the frozen section)

1 can Mandarin oranges, drained

3 green onions

1 cup dried currants (or cranberries)

1/4 cup lemon juice

1/4 cup honey

1/8 tsp pepper

1/4 cup olive oil

Pinch of Sea Salt

DIRECTIONS:

1. Cook rice according to package instructions.

2.  Set rice aside once cooked in medium bowl to cool.

3.  Preheat oven to 350.

4.  Spread almonds onto sprayed baking sheet.  Bake approx 10 mins or until almonds are golden brown. (or microwave for ~2 mins) Set aside.

5.  Cook edamame according to pkg directions until just tender. (I microwaved with a small amount of water) Set aside in refrigerator to chill.

6.  Drain mandarin oranges and rinse and chop green onions.

7.  In a medium bowl, mix oranges, dried fruit, edamame, green onions, and almonds with rice.

8.  In another bowl, whisk together lemon juice, honey, pepper and sea salt.  While still whisking, slowly drizzle in the oil until a dressing forms.

9.  Pour the dressing over the salad slowly using only enough to coat rice lightly and mix well. You probably won't need all of the dressing!  (Use leftovers for salad) Let salad rest at room temp for 10 mins to allow flavors to combine. 

Bon appetit!

Nutrition Facts: Serving Size: 1/2 cup

Calories: 210, Total Fat:10 g Fiber: 3 g Protein:4 g

 

Notes:

Use any type of nuts or dried fruit to your preference.

Add chicken to leftovers to create a rice bowl.
Use leftover rice (that has already been cooked) for a quick assembly!

Add any type of cooked beans or veggies to the salad, and experiment using different types of grains-I'm going to try quinoa next!