Sweet Potato “Falafel” with Cucumber-Yogurt Sauce

Sweet Potato “Falafel” with Cucumber-Yogurt Sauce

I use the term falafel in the loosest possible sense here. These are not fried like traditional falafel, so sweet potato patties might be the more appropriate name.

These also showcase my love of sweet potatoes rather nicely. I tried to make them with regular potatoes for someone who does not like sweet potatoes, and the texture was completely wrong due to the higher starch content of regular potatoes. Therefore, I recommend making the sweet potato version and also having the benefit of a whopping serving of vitamin A!

Falafel:

Ingredients:

½ tbsp flax seed
2 tbsp hot water
2 medium sweet potatoes
2 tsp cumin
2 cloves garlic, peeled
Cayenne pepper to taste
1 tsp lemon juice
½ cup whole wheat flour
½ tsp baking powder
Non-stick cooking spray
Sesame seeds (optional)

Apparatus:

Fork
2 bowls
Microwave
Knife
Food processor
Baking sheet
Ice cream scoop (or anything with a similar capacity)

Process:

1) Combine flax seed and hot water in 1 bowl. Whisk with fork and set aside to thicken.
2) Pierce sweet potatoes with fork and place in microwave for 10 minutes.
3) Once sweet potatoes are removed from microwave, and chop into medium sized pieces. Place into food processor.
4) Add garlic, cumin, cayenne pepper, lemon juice, and flax seed mixture into food processor, and grind until mixture is smooth. (If using a small food processor, this could take a few batches.)
5) Put smooth mixture from food processor into bowl. Add baking powder and 1 tbsp of flour. Use fork to mix.
6) Continue adding flour in tablespoon increments until the mixture becomes stiff.
7) Spray baking sheet with non-stick cooking spray.
8) Using ice cream scoop, take a scoop of mixture and place on baking sheet. Flatten using back of scoop.
9) Sprinkle with sesame seeds.
10) Bake in oven set at 400 degrees F for 25 minutes or until bottoms are golden brown.

*You can serve these in a multitude of ways. I like to serve them with spinach and grape tomatoes and dip them in the cucumber sauce like a warm salad. You can also place a patty in pita bread or a tortilla for a delicious sandwich.

This recipe yields 4 patties, and they freeze and re-heat well, so they can be kept on hand for a quick lunch option.*





Cucumber-Yogurt sauce

Ingredients:

½ cup non-fat plain yogurt
1 clove garlic, peeled
2 tsp lemon juice
½ medium cucumber

Apparatus:

Food processor

Process:

1)Place all ingredients into food processor. Grind until smooth.
2)Place in a container in the fridge to get rid of any excess warmth created during the processing.
3)Enjoy as a dip for vegetables, pita bread, a substitute for salad dressing, or anything else you can think of!

Healthy "Rainbow" Spaghetti Sauce

Healthy “Rainbow” Spaghetti Sauce

Spaghetti sauce has become a catch-all dish for me. Whatever vegetables I happen to have in the fridge or freezer can usually be thrown in, and the spaghetti sauce still tastes awesome. Even better, I usually have the vegetables chopped already if they are leftover from earlier in the week, but even if I have to do all the chopping, it’s still not too labor intense of a meal. The mix of veggies is why I call it “rainbow” spaghetti sauce, even though it still turns red. Enjoy, and feel safe that you definitely have gotten a full day’s worth of vitamins with this sauce!

Ingredients:
½ medium eggplant, diced
1 tsp olive oil
1 medium onion, diced
5 cloves garlic, minced
2 medium bell peppers (any color), diced
½ medium eggplant, diced
2 medium yellow squash, diced
2 medium zucchini, diced
½ cup sliced carrots
1 cup mixed mushrooms, cut into small pieces
1 cup grape or cherry tomatoes, halved
1 28 oz can tomato sauce
½ cup CHEAP red wine (I use stuff that comes in a box)
1 tsp oregano
1 tsp rosemary
1 tsp sage
Cayenne pepper to taste
3/4 cup fresh spinach

Apparatus:

Plate
Paper towels
Large pot
Wooden Spoon

Process:
1)Place eggplant on several layers of paper towels on plate and microwave for 10 minutes to remove moisture/ “slime”.
2)Meanwhile, saute onion and garlic in olive oil in pot over medium-high heat until onions become translucent.
3)Reduce temperature to medium-low.
4)Add all ingredients (including eggplant) except spinach to pot. Mix, and if the sauce appears too thick, add water in ¼ cup increments until desired consistency is reached. (*Remember it is easier to add more water than to try to make the sauce thicker later.)
5)Cover the pot, and let simmer for 30 minutes. Check occasionally (every 10 minutes) and stir.
6)Add spinach, stir until wilted.
7)Serve over whole wheat pasta, and enjoy!


*Notes* I've also had good luck with this recipe by just placing everything but the spinach in a crockpot and letting it cook on low for 8 hours. (If you'll be gone for 10 hours, put the crockpot in the freezer the night before, and it takes about 2 hours to warm up) The recipe will still taste better if you saute the onion and garlic before putting them into the pot.

Pico de Gallo

Pico de Gallo

This is an incredibly easy and healthy way to use up lots of summer vegetables, and easy to serve at a gathering! I needed a dish that lots of different sorts of people would enjoy at a recent “apartment-warming” and this definitely goes over well when served with tortilla chips (the margaritas certainly weren’t a bad pairing either) :-)

Ingredients:

½ white onion, peeled and diced
2 small-medium green peppers, diced
2 serrano peppers, diced
1.5 tsp cumin
1.5 tsp garlic
1.5 tsp lemon juice
5 small-medium tomatoes, diced
Cilantro (to taste, but I recommend lots)

*General ingredient notes- this recipe definitely benefits from very fresh ingredients. Almost all of mine came straight from the garden 

Apparatus:

Bowl
Measuring spoons
Wooden spoon

Process:
1)Combine all ingredients into bowl.
2)Mix well with wooden spoon. (It’s that easy!)

*Notes* If you want to make this recipe ahead of time, I recommend mixing everything but the tomatoes and the cilantro ahead of time and then putting it in the fridge. If you put the tomatoes and cilantro in just before serving, they stay perky and don’t get soggy.

Not quite average apple pie

Not Quite Average Apple Pie


Be warned- This recipe is not considered healthy in the least. Daniel requested apple pie made with sugar and white flour for his birthday, and I obliged him. However, the recipe may be somewhat better for you than other apple pies, and very delicious. Enjoy!

Crust:


Ingredients

1.5 cups whole wheat flour
1.5 cups all-purpose flour
1 cup margarine
Approximately ¼ cup cold water

Apparatus

2 bowls
2 knives
Fork

Process

1)Combine flours and margarine into the bowl. Using the knives in a scissor-style, cut the margarine into the flour until the mixture is crumbly.
2)Gradually sprinkle in cold water and use the fork to mix after every two tablespoons of water. Repeat until dough is cohesive.
3)Divide dough in half and form into balls. Place into separate bowls, and place in fridge for ½ hour.

Filling:

Ingredients

6 cups thinly sliced granny smith apples (I leave the peel on, but it’s up to you)
¾ cup sugar
2 Tbsp whole wheat flour
2 tsp cinnamon
2 tsp nutmeg
1 tsp vanilla extract
2 tsp lemon juice
2 Tbsp water
1 Tbsp margarine
1/8 cup vanilla soy milk

Apparatus

Pot
Wooden spoon
9 inch pie pan
Rolling pin
Sharp knife
Paper towel
Wire rack


Process

1)Place all ingredients up to and including water into the pot. Heat over medium-low heat, stirring every few minutes until apples become soft. (approximately ½ hour)
2)Roll out 1 ball of dough and place into pan. (Be sure to flour the surface you’ll be rolling onto and the rolling pin) Trim excess dough with knife leaving approximately 1 inch over hang. Set the excess aside.
3)Pour apple mixture into crust. Dot margarine on top of apple mixture.
4)Roll out second half of dough. Place over pan and trim dough leaving a 1 inch overhang, and set the excess aside.
5)Using fingers, pinch the dough overhangs together, and then roll upwards to form crust.
6)Using the knife, cut vents into the top crust. They can be in any design you like, or just simple.
7)Moisten the paper towel with soy milk, and glide over the top crust until thoroughly covered.
8)Place pie in oven set at 425 degrees F for approximately 40 minutes or until golden brown. (I recommend checking the pie at 30 minutes so that you can have a feel for how quickly its cooking)