Falafel (basic recipe)
Yield: 5 servings
Ingredients:
- 2 c Garbanzo Beans cooked
- 2 tb Parsley freshly chopped -drained and rinsed 1/2 ts Salt
- 1/3 c Water 1/4 ts Black Pepper freshly ground
- 1 sl Wheat Bread crustless firm
- 1/4 ts Cumin -torn into pieces 1/2 ts Turmeric
- 1 tb Unbleached All-Purpose Flour 1/4 ts Basil
- 1/2 ts Baking Soda 1/4 ts Marjoram
- 3 Garlic Cloves finely 1 tb Tahini (Sesame Seed Paste) -chopped --or- Olive Oil
- 1 Egg White
Instructions:
Cayenne Pepper to taste Flour for coating the falafel Puree the garbanzos in a food processor or in a blender. Add the remaining ingredients except the flour and mix well. The mixture will be soft. Form the mixture into 1-inch balls or patties and coat with flour. Bake in a preheated 350 F oven for 15 to 20 minutes. To make a falafel sandwich cut a piece of pita bread in half and put 2 to 3 falafel balls or patties into the open halves. Add lettuce alfalfa sprouts sliced tomatoes green onions and low-fat Yogurt Dressing or Tahini Dressing. Yield: 5 servings 20 balls One Serving = 4 balls Calories: 158 Protein: 7 g Fat: 5 g Carbohydrate: 23 g Fiber: 3.3 g Cholesterol: 0 mg Sodium: 341 mg Potassium: 237 mg Exchange: 1-1/2 Starch/Bread 1/2 Medium-Fat Meat Source: "The U.C.S.D. Healthy Diet for Diabetes a Comprehensive Nutritional Guide and Cookbook by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown
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Title: Falafel (Tahini Dressing)
Categories: Dressings, Mideast, Diabetic
Yield: 2 servings
1/4 c Tahini (Sesame Seed Paste) -squeezed
1/2 c Water, or more 1 Garlic Clove, crushed
1 tb Lemon Juice, freshly
Keywords: Vegetarian, Vegan
Mix all ingredients.
The mixture should be the consistency of a creamy salad dressing. Add more
water, if necessary.
Use as a sauce for a falafel sandwich.
Yield: 12 servings, 3/4 cup
One Serving = 1 tablespoon Calories: 31 Protein: 1 g Fat: 3 g Carbohydrate:
1 g Fiber: 0.4 g Cholesterol: 0 mg Sodium: 4 mg Potassium: 30 mg
Exchange: 1 Fat
Source: The U.C.S.D. Healthy Diet for Diabetes a Comprehensive Nutritional Guide and Cookbook by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown
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Title: Farmer Egg
Categories: Cheese/eggs, Ethnic, Pork/ham
Yield: 2 servings
3 1/2 oz Bacon 5 tb Milk
1 Potato; in small pieces Salt
1 Union Green pea's or other vege's
5 Eggs
Bake the bacon, put slices of union and potato in. Eventually you can put
some green pea's in it, or other vegatables. Bake it brown. Mix the eggs
with the milk and pour it above the bacon, union and potato. Let it bake
until the whole thing is light-brown. Serve it with some garden vegetables.
Serve it with bread if it's a fast-food meal.
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Title: Farmer's Fresh Tomato Soup
Categories: Italian, Soups/stews
Yield: 6 servings
1/4 c + 2 tb extra-virgin olive 3 Pieces day-old Italian
-oil -bread, crusts removed
2 md Onions, coarsely chopped 4 c Hot meat broth
3 Cloves garlic, minced 1/2 c Fresh basil leaves, torn in
2 Ribs celery, coarsely -strips
-chopped 2 tb Chopped fresh parsley
3 lb Plum tomatoes, washed, 2 tb Chopped fresh marjoram
-stemmed, coarsely chopped 6 sm Fresh marjoram sprigs for
Salt -garnish
1 pn Sugar (Optional)
Heat the oil, onions, garlic and celery in a soup pot over medium- low
heat, stirring occasionally, until golden (about 20 minutes). Add the
tomatoes and salt; cook, partially covered, until the tomatoes are
softened, about 20 minutes. If necessary, add a pinch of sugar to balance
the acidity of the tomatoes.
Put the bread in a small bowl and add 1 cup of hot broth to soften. Mash
the bread well with a wooden spoon. Add the softened bread and remaining
broth to the tomatoes, stirring well to completely dissolve the bread.
Simmer for about 30 minutes. Add the herbs during the last 5 minutes of
cooking. Pass the soup through the fine blade of a food mill or puree in a
food processor and strain.
Put the soup back in the soup pot and correct the seasoning. Simmer for 10
minutes. Ladle into heated soup bowls and pour 1 teaspoon of olive oil
over each serving. Garnish with sprigs of fresh marjoram.
Serves 6 to 8.
[ We Called It Macaroni"; Nancy Verde Barr; Knopf; ISBN 0-394-55798-0 ] Posted by Fred Peters.
