Easy Overnight Oats
1 serving
Ingredients
½ cup old-fashioned oats
½ cup milk or non-dairy alternative
½ teaspoon maple syrup
¼ teaspoon vanilla extract
For serving: fruit, nuts, seeds, nut butters, coconut shavings, etc.
Directions
Combine oats, milk, maple syrup and vanilla in a mason jar or bowl. Seal with a lid and shake to mix or stir if using a bowl.
Refrigerate at least 6 hours and up to 4 days. Stir and add toppings of choice just before serving.
Homemade Falafel (With Creamy Tahini)
Makes about 18 balls. Scroll further for the Tahini recipe.
Ingredients
1 cup dried chickpeas, soaked overnight (don’t use canned chickpeas)
1/2 cup onion, roughly chopped
1 cup parsley, roughly chopped (about a one large bunch)
1 cup cilantro, roughly chopped (about a one large bunch)
1 small green chile pepper, serrano or jalapeno pepper
3 garlic cloves
1 tsp cumin
1 tsp salt
1/2 tsp cardamom
1/4 tsp black pepper
2 tbsp chickpea flour
1/2 tsp baking soda
avocado oil for frying
Directions
The night before, soak the dried chickpeas in water. Make sure the water covers the chickpeas by 2-3 inches, as they’ll triple in size.
Drain and rinse the chickpeas and add them to your food processor.
Add the onion, parsley, cilantro, pepper, garlic, cumin, salt, cardamom and black pepper to the food processor and pulse several times until it resembles the texture of coarse sand.
Transfer the falafel mixture to a bowl and add the chickpea flour and baking soda. Stir together, then cover or add a lid.
Refrigerate the mixture for 30 minutes to one hour.
Use your hands, an ice cream scoop or falafel scoop to form the falafel into balls or patties. If you find the mixture is too wet, you can add another tablespoon of chickpea flour. If it’s too dry and crumbly, you can add a teaspoon or two of water or lemon juice.
Once the falafel are formed, you can cook them by your preferred method mentioned above.
How to Pan Fry Falafel: Heat a few tablespoons of oil in a pan on medium-high heat. Gently place the falafel in the pan and cook each side for 2-3 minutes or until golden, then transfer to a paper towel-lined plate.
How to Bake Falafel: Pre-heat your oven to 425F. Lightly or brush a baking sheet with oil. Place the falafel on the baking sheet, lightly spray or brush the top side with oil and bake for 25-30 minutes, flipping halfway through. You can also bake them on parchment paper or a silicone mat without any oil. They’ll just be slightly less crispy and golden.
Creamy Tahini
Ingredients
1 cup tahini sesame seed paste
¾ cup lukewarm water, as needed for consistency
3 cloves garlic
¼ fresh lemon juice, or to taste
¼ tsp salt, or to taste
2 tsp minced fresh parsley
Directions:
Blend all ingredients in a food processor or blender, adjusting the amount of water to desired consistency.
Tender Greens in Garlic Butter Sauce
Serves 2-3
Ingredients
1-2 tablespoons good-tasting extra virgin olive oil
1/2 medium onion, cut into 1/2-inch dice
3 large garlic cloves, minced
Salt and freshly ground black pepper
About 1-1/2 pounds fresh spinach, or chard or escarole, washed, and coarsely chopped
1/16 teaspoon of fresh ground nutmeg, or to taste
1/2 Granny Smith apple, peeled, cored and cut into 1/4-inch dice
1 tablespoon good-tasting butter
Directions
In a 12-inch straight-sided sauté pan, heat the oil over medium-high. Add the onion and sauté, stirring often, 3 minutes, or until golden. Turn the heat to medium, stir in the garlic and cook 30 seconds. Sprinkle with salt and pepper.
Turn the heat back to medium-high and quickly stir in the greens a handful at a time. As each batch wilts down add more. Stir in the nutmeg and apple.
Sauté and stir the greens 1 minute, or until wilted and tender but still bright colored. Taste them for seasoning and tenderness.
As you pull them off the heat, swirl in the butter so it barely melts. Serve the greens hot or warm.
Heart Healthy Chocolate Mousse
Serves 4
Ingredients
1 large avocado pitted and skin removed
2 ounces semi-sweet baking chocolate melted and cooled slightly
2 tablespoons unsweetened cocoa powder
3 tablespoons unsweetened coconut milk or almond milk or nonfat milk
1 teaspoon vanilla extract
1/4 cup nonfat vanilla or plain Greek yogurt regular yogurt is fine too
Sweetener or alternative to taste
Directions
Place all ingredients except Splenda in a food processor. Pulse until smooth, wiping down the sides and stirring as needed.
Add sweetener or alternative, a little at a time, tasting in between. You may need more or less, depending on how sweet you want your mousse and which sweetener or alternative you use.
