Hemp Seed Falafel

When I think of Hemp Seed now I have association with the words: Fatty acids, Protein and Minerals. It is amazing how well balanced the nutrition of the hemp seed is. It is one of a few plants where we get not only high level of protein but also a good level of fatty acids, this allows our body to process and use this high quality protein. In addition, we get magnesium, calcium, iron and copper from hemp seeds, if only to mention a few minerals, and vitamin E.

There was even a research for the impact of adding hemp seeds to the meat products, which showed dramatic improvements in quality and demand!

One research work caught my eye, ‘Chemical constituents of hemp (Cannabis sativa L.) seed with potential anti-neuroinflammatory activity‘ (Yuefang Zhou, February 2018). They isolated two new compounds along with 18 known compounds. And what is wonderful about it, they found “The results laid a solid foundation for additional research on hemp seed related to its value against neurodegenerative disease.” This is due to a new compound coumaroylamino glycoside derivative (2), which exhibited significant inhibitory effects by an anti-neuroinflammatory activity.

And if you try to find out the health benefits of Hemp Seeds, you will find lots of articles on Internet. The main five evidence-based benefits that are listed in many sources are: Risk of heart disease reduction or boost heart health; Skin disorders improvement or anti-ageing effect; PMS and menopause symptoms reduction or emotional stability; Digestion aid; Parkinson’s and Alzheimer’s diseases aid or brain protection.

Hemp seeds inspired me for my version of this Super Healthy Falafels, they are crispy on outside and soft and rich inside. Serve with this traditional Tzatziki with a modern twist. Enjoy, and stay healthy!

Hemp Seed Falafel


2 can organic chickpea
2 cup hulled hemp seeds
200g organic spinach, (1 pack of finely chopped and frozen baby spinach)
50ml light olive oil
2 tablespoon pea or brown rice protein (alternatively brown rice flour)
1 small garlic clove, finely grated or minced
1 cup parsley and coriander, finely chopped
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon cayenne pepper
salt as desired


1. A couple of hours before, thaw the spinach in the sieve, do not press the juices.
2. Switch the oven on to 185C.
3. Process hemp seeds in a coffee/spices grinder in five-six batches by pressing only for two seconds, otherwise it will cake.
4. Drain chickpeas well and process in a food processor only by doing three pulses. If any whole chickpeas are left, you can squeeze them between your fingers in the next step.
5. Mix all the ingredients, and make 16 falafels. Each is about 60g a wheel of 5cm in diameter and 1cm thick.
6. Use a shallow tray with some oil in it – the amount enough to cover half of the tray only by turning it. Then with the help of your fingers or spatula distribute to cover the whole tray.
7. Place all falafels on the tray and bake at 185C for ten minutes. Then take the tray out, turn the falafels over and bake for another ten minutes. Serve warm with Tzatziki dip or plain yoghurt.

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Cloudy Spinach Soup

Spinach is very versatile and it is easy to incorporate spinach into a diet. That is great because spinach has so many health benefits. Vitamin C, or ascorbate, is chemically the simplest vitamin. Unlike humans, plants can synthesise ascorbate, accumulating it up to 10% of the total water-soluble ‘carbohydrates’, according to research findings. The washing process of pre-packaged spinach, which uses circulating water with chlorine-based sanitiser, “can be a potential source of ascorbate loss and younger plant tissues often have higher ascorbate concentrations than older ones, e.g. in spinach.” (Food Chemistry 233 (2017) 237–246) So, if you are buying spinach for a salad, try the baby spinach that is sold unpacked and wash it yourself.
The following is very interesting too:
“Dark green leafy vegetables are primary food sources for lutein and b-carotene, however these bioactives have low bioavailability… Lutein liberation and in vitro accessibility were three-fold higher from spinach puree compared to whole leaves. Results for b-carotene liberation were similar, whereas that of b-carotene accessibility was only about two-fold.” (Food Chemistry 224 (2017) 407–413) This is good to know, well supports my recipe for Tabouleh. They call lutein ‘eye vitamin’.

Spinach can be added to many savoury dishes, raw or cooked. I prefer cooked spinach in winter and raw in summer. We are in the middle of the winter right now in Australia. And, here I am again with a new soup recipe. Please enjoy!

Cloudy Spinach Soup

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Alkalising Soup Recipe

Alkaline Diet

There has recently been so much interest in the PH impact from the food we consume that it generated just enough material for everyone on the Internet. Happy reading!

The only important thing we need to remember is that to achieve a good balanced system in our body we need to eat  good food. Of course, you could eat and drink bi-carb soda if you have to, but it is not going to work if you consume sugar and fatty fried starch. The real benefit of the alkaline diet is in eating healthy, there is nothing new really.

Consider this soup below as a medicine, as it contains all the most alkalising products :-).


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Duck Risotto Recipe

Duck Fat

During the last few decades no fat was welcomed in our kitchens. Now we are coming back to a good fat. And chefs say the duck fat is one of the must-have ingredients.

The duck fat is considered to be a good fat. The content of monounsaturated and polyunsaturated fat is high and the content of saturated fat is very low. According to Google, the duck fat has only 10% of saturated fat. Compare that to the natural butter, which has 51% of saturated fat.

This is very fortunate because duck fat tastes great too. The traditional duck confit is not a French duck confit without a duck fat.

Cooking the whole duck is easy but the eating is simply unattractive. I had been buying only legs or fillets until one chef shared a secret for the consumption of the whole duck. I used his idea in my recipe below. Enjoy, this is a very special risotto that has an unforgettable taste.


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Vegan Wrap (Gluten Free) Recipe

Often when I have passed flat bread and wraps on the supermarket shelf I have had to make an effort not to stop. Now I make my own healthy wraps! And I am loving it. The recipe has so much potential, you can use it in many different ways with different fillings. It can be also used for pies, especially if you are a fan of pot pies. Just imagine a chicken and mushroom pot pie topped with a parsnip top! Continue reading

Broccoli Tabbouleh Recipe

Never thought there could be a ‘war’ between superfoods. If you look for kale and broccoli comparison information you may find this picture within an article published by ‘Salt Sugar Fat’.

Broccoli or Kale Continue reading

Spinach and Leek Tart Recipe

Preventing Osteoporosis

What do you think of biostatistics? I think it tells us that we are not unique and we are all part of statistics. Results of useful research studies can give us an opportunity to be proactive and prevent diseases that some of us may get eventually. So, I decided to dedicate my next posts to Osteoporosis, because sadly a few friends of mine have been diagnosed with it recently.

Osteoporosis translates from Greek as ‘porous bones’, or ‘bones with holes’. Osteoporosis can occur in anyone, but it is most common in older women. Small and thin women get it more often. Also, white and Asian women are at a highest risk, whereas black and Hispanic women have a lower risk. Family history can play a role too.

spinach tart

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