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

Ingredients:

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

Method

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.

Copyright © MagicTableCloth

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Buckwheat Mushroom Pie

This has been my longest trial so far. Maybe it shows I crave pastries. Maybe because I have been trying to make it gluten free. Apology to my coeliac (celiac) followers, but I could not. If you want to experiment, try to substitute Spelt flour with Brown Rice flour. Although, the flavour will be different, the overall experience will be very close.

So, here we are!

Magic Tablecloth

Buckwheat Mushroom Pie

Ingredients:

Base:
1 cup buckwheat flour
3/4 cup very hot water
25g ghee (or butter, if not allergic to dairy)
3 tablespoon oil
1/4 cup goat, sheep or greek yoghurt
1/2 teaspoon bi-carb soda
1 tablespoon lemon juice
1 egg
1 cup wholemeal spelt flour, take 2 tablespoons for filling

Filling:
350g button mushrooms, finely sliced
1 teaspoon minced garlic
15g ghee (or butter)
2 tablespoon wholemeal spelt flour
salt and pepper
*silicone baking form and frying pan with lid, matching sizes

Method:

1. Season mushrooms well and cook with garlic in butter for 5 minutes on low-medium heat, reduce the cooking time if juices start to separate. Add two tablespoons of spelt flour, heat through, and switch off the heat. Cover and let it cool.
2. Make a dough from buckwheat flour by gradually adding the hot water. Make a consistent mixture.
3. Dissolve soda in lemon juice to react, then combine all the dough ingredients in the order of the recipe, mix well until consistent.
4. Use little oil or spray with oil the frying pan on medium heat, then cook half of the dough as if you were making a large pan cake that covers the whole pan. Reduce the heat to minimum and cover with the lid, cook for 2-3 minute.
5. (If you don’t have matching sizes form and pan, cut the base out for a required size in the pan. Enjoy the cuts, they are tasty!) Turn over the pan cake into the baking form and spread the mushrooms on top of it. Then, using a spatula, distribute the rest of the dough over the top. Bake at 180C for 30 minutes with fan or for 45 minutes without fan.

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Protein Cookies

If you want to be lean, you need protein. If you are working out in gym, you need protein. If you want energy, you need protein. Our modern lifestyle is not very convenient for making steaks every day, and if you are vegetarian your options are limited too. The recommended daily protein intake is 0.8 g per 1 kg of human’s weight. So, for someone with 60kg weight, you need to consume 48 g of protein every day for an average active life style.

So, we see more products on the shelves  that promise a quick and easy protein fix. However, if you read the ingredients you will find that they might have a high level of carbs.

The protein cookies you see on the picture are not sweet, and they are not just savoury, they have a special flavour. This recipe has about 116 g of protein in total. I love these cookies, as they can be eaten on its own for snacking or with hot beverages. The best way to enjoy these protein cookies is with Paleo broth.

Protein Cookies Recipe

Ingredients:

3/4 cup pea protein (70g)
1/4 cup hemp seed protein (12g)
1/2 cup teff flour (10gr)
1/2 cup quinoa flour (4gr)
1 tablespoon chia seeds (1.5g)
1 tablespoon turmeric (1gr)
2 tablespoon ground cumin (2g)
1/2 teaspoon Himalayan salt
1/4 teaspoon pepper
1/4 teaspoon cayenne pepper
2 egg whites (8g)
1 tablespoon sesame oil
250 ml light coconut cream (8gr)

Method:

1. Turn oven on to 175C.
2. Mix all the dry ingredients well.
3. Combine with all the rest ingredients.
4. Make 16 cookies using your palms. First, roll into the balls, then press to form a cookie.
5. Bake for 25 minutes. Cool them down at the room temperature, then store in airtight container.

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Cauliflower and Almond Soup

How versatile cauliflower is! It is a pack of vitamins and fibre. Cauliflower belongs to the same family as cabbage, broccoli, and most of green leaf vegetables.

Its taste is mild, creamy and slightly sweet, that makes it a perfect candidate to be partnered with delicate almond flavours. I am delighted with this combination, this is why my soup doesn’t have many ingredients and it has two simple steps to cook. A perfect soup for spring or autumn, hope you will enjoy it too.

Magic Tablecloth

Cauliflower and Almond Soup

Ingredients:

1 L filtered water
1 L almond milk
1 Kg fresh cauliflower
1 leek white (about 20 cm)
Seasoning
Optional: 0.5 g saffron

Method:

1. Separate all the cauliflower florets and finely slice the leek. If using saffron soak it in little water.
2. Cook the vegetables in the water with seasoning until soft, then add the saffron.
3. Process the soup until smooth by gradually adding the almond milk. Serve warm.

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Cashew Feta Vegan Cheese

Cheese lovers might not approve my post.

I consider myself lucky as I am well with goat or sheep dairy products whereas cow milk products don’t agree with me. A friend of mine, who is vegan, introduced me to an almond feta cheese and I loved it.

After a few experiments, I found that a texture of cashews are more to my liking for the vegan feta cheese option. I have other recipes with cashew as an ingredient and you can find more information on this product there, for example lemon and cashew dessert .

Here I am, publishing the final version of my new recipe, please enjoy!

Magic Tablecloth

Vegan Cashew Feta Cheese.

Ingredients:

2 cups raw cashews
1/2 teaspoon table salt
lemon juice

Dressing:
3/4 cup virgin olive oil
3 cloves garlic, finely sliced
2 soft rosemary, chopped
a few dill, chopped
1/4 lemon, juice separated and put aside.
1 teaspoon pepper corns

*a glass jar min 400ml; a tray or a container about 30cm x 40cm.

Method:

1. Overnight, soak the cashews in the filtered water, also infuse the oil with all the dressing ingredients.
2. On the next day, rinse and process cashews in the food processor with salt and the lemon juice saved from last night until smooth and fine.
3. Place baking paper on the tray or container, transfer processed cashews and make an even layer about 1.5-2 cm thick, cover airtight and refrigerate for a few hours.
4. Cut the whole cashew layer into the cubes or ‘fingers’.
5. Place the herbs from the infused oil into a glass jar and stack the cashew feta pieces on top, then pour the oil over it. Refrigerate for 2- 3 days before consuming.

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Pumpkin and Chia Jam

Yet another Pumpkin recipe!

If you’ve managed to quit the sugar or trying to, but craving for a jam, try this recipe. You will love it!

Maybe you have some baked pumpkin left from Pumpkin Bread recipe, then this will be a great use for it.

This recipe also contains chia seeds; such a good source of calcium, protein, magnesium and phosphorus. Enjoy and stay healthy.

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Pumpkin and Chia Jam

Ingredients:

300 g ripe sweet pumpkin, alternatively roasted and ready-to-use pumpkin
2 Golden Delicious apples
2 tablespoon Chia seeds
1 tablespoon honey, for diabetic version use 1 teaspoon of Stevia sugar or add no sweetener at all

Method:

1. Preheat oven to 185C. If using ready-to-use pumpkin go to step 3.
2. Remove the pumpkin seeds, cover and bake for 50 minutes or until soft.
3. Bake apples for 25 minutes, or until they start collapsing. If baking pumpkin, add them into the oven half-way.
4. Remove apple skin and the middle, place the soft apple into a food processor along with chia seeds and honey..
5. Transfer all the soft pumpkin including any liquid collected in the pumpkin into the food processor.  Process all ingredients until smooth and put into a glass jar to refrigerate.

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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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