Falafel with Avocado Tzatziki Sauce

Looking for a quick lunch or dinner that packs a protein punch? These falafel do the trick. They are low-histamine, anti-inflammatory, heart healthy, vegan and gluten free! These took 20 minutes from start to finish and use pantry staples. The crispy outside makes them feel indulgent but by using extra light olive oil we are providing healthy anti-inflammatory fats.

Falafel with Avocado Tzatziki Sauce

Makes: about 10 small falafel

Total Time: 20 minutes

Ingredients:

2 cups of chickpeas (canned or cooked from dry)

1/2 onion diced

1 clove of garlic

1/2 tsp cumin

1/2 tsp salt

2 Tbs extra virgin olive oil

1/4C gluten free all purpose flour

3 Tbs diced chives

1/2 C fresh spinach leaves or kale or parsley

For cooking:

1/4C extra light olive oil

Sauce:

1 avocado

2 Tbs diced cucumber

2 Tbs diced onion

2 Tbs chopped chives

3-4 Tbs water

1/4 tsp salt

Directions:

1. Add all ingredients above and pulse in a food processor until the dough is course and mostly broken down but not yet a paste. Make sure it can press into a ball or patty or add a little water to help it stick together.

2. In a large skillet add extra light olive oil and heat over medium heat for 3 minutes.

3. Add falafel patties or balls to the heated olive oil. Cook about 4 minutes on each side or until golden. When cooked, remove falafel and place on a plate covered by a paper towel to remove the rest of the oil.

4. To make sauce take 1 avocado and mash with a fork until smooth, add 3-4 Tbs of water to thin out. Add 1/4 tsp salt, 2 Tbs finely chopped cucumber and 2 Tbs finely chopped onion and 1 Tbs chopped chives. Mix together and thin out with more water if desired. Serve falafel with sauce and greens. Freeze up extra falafel to warm up for a quick meal.

Cauliflower Steak with Coconut Rice, Roasted Green Beans and Scallions

I was dreaming of cauliflower today. It is so hard to just eat a little when it is roasted! This easy anti-inflammatory, low-histamine, vegan lunch or dinner is easy to make and delicious. I especially love the deeply roasted scallions as they come out as little scallion chips…. yum! Cauliflower is a nutrition superstar as it is rich in vitamin C, fiber and antioxidants sulphorane and glucosinolates which may help to reduce the risk of cancer and may help decrease the risk of heart disease.

Cauliflower Steak with Coconut Rice, Roasted Green Beans and Scallions

Total Time: 45 minutes

Ingredients:

For the rice:

1C short grain brown rice

1/2C coconut cream solids (from 1 can of canned coconut cream, just don’t add the liquid from the can)

pinch of salt

1 3/4C water

For the veggies:

1 large cauliflower sliced across into cauliflower steaks

Seasoning for cauliflower: 1 tsp cumin, 1/4 tsp turmeric, 1/2 tsp garlic powder, pinch of salt, 2 Tbs diced scallions

1C green beans

1 bunch scallions (cleaned and cut in half, longways)

2 Tbs olive oil

pinch of salt

Toppings: 1/4C roasted pumpkin seeds

Directions:

1. Put all of the rice ingredients into a medium pot. Heat over high heat until it comes to a boil then reduce to low to simmer rice until it is cooked. Stir occasionally, this will take about 40 minutes.

2. While rice is cooking, preheat oven to 400 degrees. Drizzle large sheet pan with olive oil and lay cauliflower on the pan, scallions and green beans. Sprinkle cumin, turmeric, diced scallions, garlic and a pinch of salt over the cauliflower. Sprinkle a pinch of salt on green beans and scallions. Drizzle remaining olive oil over the top of all of the veggies. Roast for 30-40 minutes until everything is golden brown, turning once about halfway through cooking.

3. When everything is golden and rice is cooked, add rice to plate with cauliflower steak, green beans, and scallion chips and top with roasted pumpkin seeds. Enjoy!

   This meal freezes very well, simply make separate portions of all components and then reheat for a quick lunch.

Eat for your Health!

Veggies for Breakfast!

When people think of breakfast, most people think of grains, dairy and maybe some fruit. However, breakfast can also be a great meal to sneak some veggies into the very beginning of your day. You should aim to consume at least 7-9 servings of fruits and vegetables per day, because fruits and vegetables contain phytonutrients and inflammation busting antioxidants which will help reduce inflammation.

I like to eat as many colored vegetables and fruits as I can each day to get the most variety in taste and in nutrients. Each different colored fruit or vegetable yields a different phytonutrient. For example, orange veggies, that I feature today, like sweet potatoes, squash or pumpkin contain betacarotene, fiber, potassium, and vitamin C. All of these nutrients help to keep your immune system strong and skin healthy, reduce inflammation, and lower the risk for colon cancer, asthma and heart disease.  

Competing to see who can eat the most different colors is also a good way to challenge kids to get more veggies into their day. Have a list of veggies by color and see who can get more colors in their diet each day. It is easier than you think. To help you get started, here are two of my favorite veggie breakfast options that are low in histamine, high in antioxidants and of course orange! Using squash or sweet potatoes are a great option since they are high in nutrients and naturally sweet.

Vanilla Squash Oatmeal: Perfect for Fall!

Serves 1

Ingredients:

• 1/2 C Oats

• 1/4C pumpkin or squash puree

• maple syrup to taste

• 1/2 tsp vanilla extract

• 3/4C milk of choice

• Simply combine oats, pumpkin or squash puree, milk of choice, vanilla extract and maple syrup. Microwave for 3 minutes or until liquid is absorbed and oats are tender.

Roasted Sweet Potatoes and Carrots with Fried Eggs

Serves 2

Ingredients:

• 1 large sweet potato, diced

• 1 onion, diced

• 2 carrots cut into 1/4 inch pieces

• 2 Tbs olive oil

• pinch of salt

• 4 eggs

• Roast sweet potatoes, onion, carrots tossed with olive oil and salt at 400 degrees for about 20 minutes. Then fry up eggs and serve over veggies.

Tip: Make a large pan on the weekend and freeze up single portions and just reheat during a busy weekday morning.

For more amazing high nutrient recipes pre-order The Anti-Inflammatory Kitchen Cookbook!

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