4 servings • PREPARATION: 25 minutes • COOKING TIME: 20 minutes
- ½ Cup (60 ml) whole wheat flour
- ¼ tsp onion powder
- 2 tsp chili powder
- 2 eggs
- 1 cup (250 ml) Panko Japanese-style breadcrumbs
- 1 package (1 lb/454 g) extra-firm tofu, cut in 16 sticks
- 2 tbsp olive oil
For the sauce
- ½ cup (125 ml) plain yogurt
- 1 tsp honey
- Zest and juice of 1 lime
- Pinch hot pepper paste (sambal oelek type) or hot pepper flakes
- In a small bowl, combine all sauce ingredients. Refrigerate.
- In a shallow bowl, blend flour, onion powder and chili powder.
- In another shallow bowl, beat eggs. In a third shallow bowl, place breadcrumbs.
- Blot tofu sticks with paper towel. Coat sticks in flour mixture, then dip in egg. Remove sticks and let excess drip off, then coat in breadcrumbs.
- In a large nonstick skillet, heat 1 tbsp oil over medium heat and brown tofu sticks on each side for 2 minutes or until golden. Repeat with remaining tofu sticks and oil.
- Serve tofu sticks with sauce.
Serve with brown rice and sautéed miniature bok choy, broccoli or green beans.
You can replace sauce with 1 tbsp Cilantro Gremolata mixed with 1/2 cup (125 ml) plain yogurt.
Superfoods: chickpeas, kale, oats, olive oil
6 servings – Preparation: 15 minutes – Cooking time: 10 minutes
- 1 can (19 oz/540 ml) chickpeas, drained and rinsed
- 4 cups (1 liter) torn kale leaves, stems removed
- 2 tbsp hummus or tahini (sesame butter)
- Juice of ½ lemon
- 3 cloves garlic, chopped
- ½ tsp grated fresh ginger
- ½ tsp ground cumin
- 2 tbsp chopped fresh cilantro
- 2 tbsp chopped fresh parsley
- 4 tbsp rolled oats, ground
- 4 tbsp olive oil
- Freshly ground salt and pepper, to taste
In a blender, blend all ingredients except oats and oil.
Pour mixture into a bowl and add oats, a spoonful at a time, until mixture thickens. Using your hands, shape mixture into 18 balls.
In a large skillet, heat oil over medium heat and cook falafel, turning often, about 10 minutes.
Serve warm with store-bought tzatziki.
6 servings • Preparation: 20 minutes • Resting time: 10 minutes
- 1 ½ cups (375 ml) low-sodium
- Chicken broth or water
- 1 cup (250 ml) whole wheat couscous
- 3 tbsp extra virgin olive oil, divided
- Grated zest and juice of 2 lemons
- 1 tsp couscous spices (see Tip below)
- 2 cans (19 oz/540 ml) mixed
- Legumes, drained and rinsed
- ½ cup (125 ml) chopped fresh parsley
- 3 green onions, thinly sliced
- 1 small red onion, chopped
- 2 cloves garlic, minced
- 4 tbsp chopped dried cranberries
- ½ cup (125 ml) crushed walnuts
- 3 red or yellow tomatoes, cut in cubes
- 2 tbsp balsamic vinegar
- Freshly ground black pepper
In a large pot over high heat, bring chicken broth to a boil. Remove from heat and add couscous. Cover and let sit for 10 minutes. Transfer couscous to a large bowl. Add 1 tbsp olive oil, 2 tbsp lemon zest, lemon juice and couscous spices. Using a fork, mix all ingredients and separate couscous into grains. Add remaining lemon zest, mixed legumes, parsley, green onions, red onion, garlic, dried cranberries and walnuts. Mix thoroughly. When ready to serve, transfer couscous to individual dishes and garnish with tomato cubes. Sprinkle with remaining oil and vinegar, then season with black pepper.
The couscous spices (paprika, black pepper, cumin, ginger, caraway seeds, pepper, Jamaican pepper, cinnamon, mint and saffron) add a lot of flavor to this dish. You could also use ras el hanout or other Moroccan spice blends.
Whole wheat couscous provides more fiber than refined couscous and does not stimulate as much insulin secretion. This makes it a wise choice for helping prevent diabetes and lowering the risk of chronic diseases.