NUTRITION FACTS NUTRITION FACTS
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
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.
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)
FETA TAHINI DRESSING (TOTAL)