By Ashley Koff, R.D. Recipe by Amy Fischer, R.D.
You are NOT what you eat, but you are what your body digests and absorbs. Optimal digestion is a key to good health and natural wellness. Many factors impact digestion-lifestyle, diet and genetics among them. Luckily, there are delicious food solutions to support healthy digestion. Foods rich in probiotics-good bacteria-include fermented foods like kimchi, cultured vegetables, dairy and non-dairy kefir, and fermented soy like natto and tempeh. These contain good bacteria that support the digestive system.
There are things we can do to create a healthy environment for these good bacteria to thrive naturally: supporting healthy responses to stress, eating whole foods and even providing them with fuel, in the form of prebiotics.
We get these prebiotics, a type of fiber, from foods such as garlic, dandelion greens and Jerusalem artichokes (sunchokes). TurmericBoost also includes these prebiotics, called fructo-oligosaccharides, or FOS for short. They add a pleasant natural sweetness that blends in perfectly with these Turmeric Baked Falafel with Herbs.
Here's the recipe, plus two dressings that are a perfect match with these fiber-rich fritters:
Turmeric Baked Falafel with Herbs
These falafel are fantastic: They're baked not fried, packed with fresh herbs-and feature TurmericBoost Uplift. These little fritters are big on flavor, as well as nutrition.
Vegan Grain-free Gluten-free
Ingredients:
- ½ chopped fresh parsley
- ½ chopped cup fresh cilantro
- Juice of 1 lemon
- ½ medium yellow onion chopped
- 3 cloves garlic minced
- 2 Tablespoons olive oil
- 1 (15 ounce) can chickpeas, drained and rinsed
- 1 serving TurmericBoost® Uplift
- 1 ½ teaspoons sea salt
- 1 teaspoon aluminum-free baking powder
- ¼ cup coconut flour
- Black pepper, to taste
Directions:
- Preheat oven to 375 degrees. Line a baking sheet with unbleached parchment paper.
- Add the parsley, cilantro, lemon juice, onion, garlic and olive oil to a food processor and pulse several times to combine.
- Add the chickpeas, TurmericBoost Uplift, salt, baking powder, coconut flour and pepper, then pulse to combine. It should be combined but still chunky.
- Form the mixture into 15-20 balls. Place them on the lined baking sheet, and coat both sides lightly with olive oil.
- Bake for about 15-20 minutes, then flip and bake another 15-20 minutes, until lightly browned on each side.
- Serve with vegan dressing or yogurt-tahini dressing (link to recipes) in lettuce or pita bread.
Tahini-Lemon Dressing
Vegan Gluten-free Grain-free Ingredients:
- ½ cup tahini
- 1 small garlic clove, minced
- 1 Tablespoon fresh lemon juice
- 1 teaspoon maple syrup
- ½ cup warm water
Directions:
- Combine all ingredients in a small bowl or blender. Serve immediately or refrigerate up to five days.
Yogurt-Tahini Dressing
Gluten-free Grain-free
Ingredients:
- 1 cup plain yogurt
- 3 Tablespoons tahini
- 1 small clove garlic, minced
- 1 Tablespoon fresh lemon juice
- Salt and pepper, to taste
Directions:
- Combine all ingredients in a small bowl or blender. Serve immediately or refrigerate up to five days.
Ashley Koff is an internationally-renowned registered dietitian who believes better nutrition is simple and is on a mission to help anyone achieve their personal health goals by providing simple but highly effective tips and strategies. A self-described "Qualitarian," Koff emphasizes the value of quality nutritional choices in achieving optimal health.
Amy Fischer is a registered dietitian and recipe developer who specializes in green living, nutrition and wellness.