Antioxidant rich, vibrantly coloured snack or side dish. It’s a favourtie of mine at home or on a retreat, a protein rich post workout snack or great to take hiking.
Green Pea Falafels
1 cup green peas, fresh or frozen (thawed)
1 cup cooked chickpeas
½ onion, chopped
1-2 cloves garlic,
2 tbsp buckwheat, oat or spelt flour
2 tbsp pumpkin seeds
1/2 tsp baking powder
1 handful fresh mint leaves
1 handful parsley, stems discarded
1 tbsp lemon juice
1 tsp ground cumin
1 tsp salt
2 tbsp olive oil
Preheat the oven to 175’c
Add all falafel ingredients (except the oil) to a food processor and pulse until mixed but not pureed. With moist hands, shape 16 mini falafel patties (roughly 1 generous tablespoon per falafel). Pour a little olive oil into the palm of your hand and then place each falafel in it, smoothing out the falafel and at the same time coating it in oil. Refill with oil for every fourth falafel. Place them on a baking tray covered with baking paper. Bake in the oven for 20 minutes, turning them after half the time. Serve warm or re-heat after chilling.
200 g raw beetroots (or use ready cooked)
1 cup / 150 g cooked white beans or chickpeas
1 tbsp tahini paste
4 tbsp lemon juice
3 tbsp olive oil
1.5 tsp ground cumin
1/2 clove garlic, peeled.
Preheat oven 185’c if cooking the raw beetroot.
Peel the beetroots and cut in quarters. Place on a baking tray, roast for about 20 minutes or until cooked through and soft. Let cool slightly and then place in a food processor with the rest of the ingredients and mix for at least 2 minutes until very smooth. Taste and adjust the flavours. Sprinkle with almonds, sesame seeds and mint.
PEAS: Coming into season, I have seen at local markets. The unique phytonutrients saponins in green peas provide us with key antioxidant and anti-inflammatory benefits. Due to their almost exclusive appearance in peas, these phytonutrients contain the scientific word for peas (Pisum) in their names: pisumsaponins and pisomosides. Also, rich in Lutein and zeaxanthin to promote vision and eye health. Green peas also offer a source of omega 3 one cup has 30mg of ALA, plus valuable amounts of Vitamin E
MINT: Oils in mint are very effective at relieving digestive discomfort, acting as an antispasmodic, helping to relax muscles that line the walls of the intestines, breaking down and removing gas from the gut.
PARSLEY: helps to reduce the pain and swelling associated with arthritis, it contains a volatile oil called eugenol that has been shown in studies to have strong anti-inflammatory properties. Parsley offers protection from atherosclerosis, diabetes, colon cancer and asthma, it is an excellent source of vitamin C, which is a key nutrient in the processes that neutralizes the free radicals that play a key role in the development of these diseases. Also, it is a good source of folic acid that helps to reduce homocysteine, plus it also promotes detoxification – add to your meal, smoothie or juice!
BEETROOT: lowers blood pressure with natural nitrates, scientists have found beetroot juice boosts stamina by making muscles more fuel-efficient, amazing pre-workout for increased performance. Beetroot increases level and activity of enzymes in the liver, breaking down and removing alcohol from the liver, perfect for a hangover! It is also rich in iron.
TAHINI: sesame seed paste rich in calcium for bones health ladies!! (see your nails strengthen too), rich in protein and B vitamins, vitamin E for skin and hair health plus reducing aging in the cells.
About the author
Suzanne is a Nutritional Therapist trained in London at College of Naturopathic medicine. She has 25 years experience as a chef and recently trained in raw foods, at a gourmet level with Matthew Kenney.
Suzanne’s business is Vital Nutrition which she founded in 2008. She offers private consultancies focusing on diet and lifestyle improvements supporting patients on their journey to optimum health.
Her regular cookery workshops are delicious, fun and educational and her cooking skills are available to private clients, on retreats and for chef training.