NUTRI­TION FACTS NUTRI­TION FACTS

Triathlon Magazine Canada - - FEATURES -

THERE ARE A few ba­sic nutri­tion rules that will do won­ders for your health: eat whole un­pro­cessed foods, eat some­thing green ev­ery day, and break the rules once and awhile. With the win­ter al­most over, green life is sprout­ing from the ground. Gar­den peas (some­times called sweet peas) are one of the first veg­eta­bles we can get and they pro­vide gen­er­ous amounts of an­tiox­i­dants and a sur­pris­ingly high amount of pro­tein. Th­ese lit­tle baked bites are great for snack­ing or putting in a wrap with arugula and tomato. If you have a panini press kick­ing around, they could not be eas­ier to make. Ei­ther way they are per­fect for time-pressed triath­letes ramp­ing up the train­ing vol­ume for the sea­son.

In­gre­di­ents SWEET PEA FALAFEL BITE 2 cups 1 cup 2 cloves 2 tbsp ½ medium

sweet peas cooked chick peas

gar­lic (minced) finely chopped mint

yel­low onion finely chopped co­rian­der cumin

egg whisked salt

masa ha­rina (corn flour) bak­ing pow­der

1 tsp 1 tsp 1 large 1 tsp ½ cup 1 tsp FETA TAHINI DRESS­ING ¾ cup 4 tbsp 1 1 tbsp

cup 4–6 tbsp

feta crum­bled tahini lemon, juice and zest olive oil wa­ter

of herbs (mint, pars­ley, thyme, basil) Sriracha to taste

Di­rec­tions DRESS­ING

Add all the in­gre­di­ents to a food pro­ces­sor or bowl and blend un­til smooth. If you like a lit­tle kick, add Sriracha to taste. You won’t re­gret it.

SWEET PEA FALAFEL BITES 1. 2.

3.

4. 5. 6.

If us­ing the oven, warm to 400 C. If us­ing a panini press, turn on. You can use ei­ther fresh peas or frozen peas. To blanch fresh peas place them in wire strainer. Then im­merse the strainer in a pan of boil­ing wa­ter for 90 sec­onds. Rinse im­me­di­ately with cold wa­ter un­til peas are com­pletely cold. If us­ing frozen peas, sim­ply rinse in cold wa­ter. Set aside. Add chick­peas, whisked egg, spices and salt to­gether and mash with a potato masher un­til only small chunks are left. Add peas and pars­ley and mash only un­til peas skin is bro­ken. Next add the onion, gar­lic, corn flour and bak­ing pow­der. Stir to­gether thor­oughly. The mix­ture should stick to­gether. Form into small balls with your hands. If you are bak­ing the balls, place them on parch­ment pa­per or stick­free pan. Cook for 20 min­utes, ro­tat­ing once. If cook­ing on a panini press, cook for ap­prox­i­mately 6 min­utes.

FALAFEL BITES (PER BITE)

Calo­ries

Fat

Choles­terol

Sodium

Fi­bre

Pro­tein

Cal­cium

Iron

FETA TAHINI DRESS­ING (TO­TAL)

Calo­ries

Choles­terol

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