Falafel is a Middle Eastern food made with garbanzo beans in some regions and fava beans in others. They are vegetarian and deep fried. You can bake them is you want but be careful they do not come put dry. Here is what you are going to need for these:

Serves eight

FOR THE SAUCE:
½ cup Tahini (sesame paste)*
½ cup plain yogurt
2 garlic cloves
2 TBS lemon juice
½ tsp. salt

Place all the ingredients in a blender and blend until you have a smooth, creamy sauce.
*You can find Tahini in most grocery stores in their International aisle.

FOR THE FALAFEL:
2 cups garbanzo beans – soaked for 24 hours
1 small onion – peeled and quartered
4 garlic cloves – peeled
1 tsp. coriander
1 tsp. cumin
1 tsp. salt
1 tsp. baking powder
4 to 6 TBS flour
1 handful parsley
½ handful of cilantro

Place the soaked garbanzo beans in a pan and cook for about 10 minutes – until softened but not completely cooked through. Drain them and place them in a food processor. Add the rest of the ingredients and process until smooth. Taste the processed garbanzos for salt and re-adjust. Cover and refrigerate for about 30 minutes.

COOKING & ASSEMBLINGTHE FALAFEL:
2 cups vegetable or canola oil
8 Pita pockets
24 slices cucumber
24 slices tomato
8 lettuce leaves

Heat the oil until it reaches 350 degrees.

While the oil is heating, make your patties. You can make them as big or small as you want. I use my cookie scoop, make a ball and then flatten it slightly.

Place the patties in the hot oil and cook a few at a time – making sure not to overcrowd your pan. Once browned and crisp, remove the patties from the oil and place them on a paper towel lined plate. Keep them warm in the oven (set the oven on warm setting).

Cut a pita pocket through the middle and smear with Tahini sauce. Place the lettuce leaf, cucumber, tomato and falafel inside. Drizzle with a little more Tahini sauce and serve. Enjoy!

Falfel with Tahini sauce no bread – CALORIES 410.50.; FAT 18.71 grs (sat 2.63; mono 7.20; poly 7.29); PROTEIN 15.91 grs ; FIBER 10.87 grs; CARBS 47.98 grs; CHOLESTEROL 0.91 mg; IRON 5.29 mg; SODIUM 516.22 mg; CALCIUM 187.68 mg

Baked Falfel with Tahini sauce no bread – CALORIES 347.49.; FAT 11.63 grs (sat 1.61; mono 3.80; poly 4.94); PROTEIN 15.91 grs ; FIBER 10.87 grs; CARBS 47.98 grs; CHOLESTEROL 0.91 mg; IRON 5.29 mg; SODIUM 516.22 mg; CALCIUM 187.68 mg

Print the Falafel with Tahini Sauce Recipe Here

These bars are a great addition to any meal. Make them for picnics, for school or as dessert. Here is what you are going to need for these:

Makes 24 bars

2 cups rolled oats
2 cups flour
1 cup brown sugar
¾ cups chopped nuts
1 tsp. vanilla extract
1 tsp. baking powder
1 tsp. salt
1 cup melted butter
1 egg separated
1 – 14 oz. can condensed milk
1 tsp. orange zest
1/3 cup orange juice
2 cups blueberries

Preheat the oven to 350 degrees. Line a 9×13 baking sheet with an overlapping piece of aluminum foil. Butter the foil on the bottom and sides.

Place the oats, flour, brown sugar, chopped nuts, vanilla extract, baking powder and salt in a bowl. Add the butter and mix until the dough resembles coarse crumbs. Separate 2 cups in a small bowl.

Lightly beat the egg white and add to the larger bowl of dough. Mix well. Press the dough into the pan and bake for 10 to 12 minutes. Remove pan from oven.

Whisk together the condensed milk, egg yolk, orange juice and zest. Fold in the blueberries. Spread the cream onto the cooked crust and cover with the remaining dough. Place in oven and bake for 30 to 35 more minutes – until lightly browned and filling is bubbly.

Remove from oven and cool down completely. Once it is completely cooled down remove the aluminum foil from the pan onto a board. Cut 24 bars and serve. Enjoy!

Print the Blueberry Orange Cream Bars Recipe Here

This salad goes very nicely with any kind of meat. Make it for your next barbecue. You will love it! Here is what you need to do for this:

12 oz. cooked tri-color pasta
1 cup sliced ripe olives
3 carrots – cut into strips
4 celery stalks – chopped
½ bell pepper – cut into strips
1 cup poppy seed dressing

• Mix all ingredients in a bowl.
• Add poppy seed dressing.
• Toss until everything is coated well.
• Serve and enjoy!

½ cup salad w/o dressing – CALORIES 183.19; FAT 1.75 grs (sat 0.14; mono 0.67; poly 0.5); PROTEIN 5.8 grs ; FIBER 2.11 grs; CARBS 35.55 grs; CHOLESTEROL 0.00 mg; IRON 1.77 mg; SODIUM 108.93 mg; CALCIUM 38.87 mg

Print the Tri-Color Pasta Salad Recipe Here

This dessert is quite easy to make and will complement any special occasion. Coffee and dulce de leche are perfect for each other. Here is what you are going to need for this:

Serves eighteen

40 lady finger cookies or vanilla wafers
2 TBS instant coffee
2 cups boiling water
2 cups very cold whipping cream
1 cup dulce de leche
1 TBS coffee liquor (opt)
¼ cup dark cocoa
9×13 dish

Mix the instant coffee with the water. Stir to dilute well and set aside.

Whip the cream until soft peaks start to form. Add the dulce de leche and coffee liquor (if using). Beat until well mixed.

Soak the lady fingers in the coffee, without making them soggy. A couple of tumbles are enough. Place the soaked cooking in your pan – 10 per layer. Add ¼ of the cream. Turn the dish and arrange a second layer of soaked cookies – this time make sure the 8 are on top of the 2 cookies on the first layer. Add another ¼ of the cream. Repeat until you have 4 layers, finishing with the cream.

Sift the dark cocoa on the top of the cake. Cover with plastic and freeze, for a minimum of 6 hours, or overnight. Once frozen, remove cake from freezer and allow it to sit on the counter for 15 minutes before you serve. Cut it into squares and enjoy!

CALORIES 223.68; FAT 13.16 grs (sat 7.65; mono 4.21; poly 0.81); PROTEIN 4.22 grs ; FIBER 0.61 grs; CARBS 22.95 grs; CHOLESTEROL 94.21 mg; IRON 1.06 mg; SODIUM 62.95 mg; CALCIUM 62.26 mg

Print the Cofee Dulce de Leche Ice Box Cake Recipe Here

Berries are in season and they are inexpensive and super sweet! This is a quick way to create an elegant dessert that every berry lover will adore! Here is what you are going to need for this:

12 oz. blackberries
6 oz. blueberries
6 oz. raspberries
8 oz. sliced strawberries
4 TBS confectioners’ sugar
1 TBS Balsamic vinegar
Cream
Mint for garnish- optional

Rinse and pat dry all of the berries. Place them in a bowl and add the sugar. Mix carefully with a rubber spatula. Add the balsamic vinegar and mix carefully. Place the berries in the fridge until ready to use.

Spoon berries into a serving cup and top with whipped cream. Garnish with a leaf of mint if desired. Serve and enjoy!

Print the Berries & Cream Recipe Here

French toast is made by dunking bread into beaten eggs and then cooking it in a skillet or griddle. Typically it is made with brioche or sliced white bread. Nutella is a chocolate and hazelnut paste that goes beautifully with crepes. It is also great sandwiched between two pieces of bread and then turned into French toast. What a nice addition to any breakfast or brunch. This is what you will need for this:

Serves four

8 pieces sliced white bread or brioche – crust removed
4 TBS Nutella
4 eggs
1 TBS milk
1 tsp. vanilla extract
1/2 TBS butter
1 TBS powdered sugar

Make 4 sandwiches with 1 TBS Nutella each.

Whisk the eggs, milk and vanilla. Heat a griddle or skillet with some butter. Dunk the Nutella sandwich into the egg mixture and coat well on both sides. Place it on the heated griddle – on medium heat – and allow the bottom to brown, about 4 minutes. Flip and finish browning the other side.

Plate the French toast to a plate. Cut in a diagonal with a bread knife. Sprinkle with confectioner’s sugar and serve. Enjoy!

CALORIES 341.38; FAT 14.90 grs (sat 5.56; mono 2.94; poly 1.74); PROTEIN 11.75 grs ; FIBER 1.7 grs; CARBS 38.54 grs; CHOLESTEROL 194.01 mg; IRON 3.10 mg; SODIUM 336.15 mg; CALCIUM 128.79 mg

Print the Nutella French Toast Recipe Here

This recipe was sent to me by our friend Antonio Cabarr on YouTube. It is an excellent and refreshing drink, perfect for a hot day. It is also a great way to use up pineapple peels. Here is what you are going to need for this:

Pineapple peel
1/2 cup rice
1 stick cinnamon
1 cup evaporated milk or regular milk
1 cup simple syrup or water and sugar to taste
1/4 tsp. vanilla extract
1/4 tsp. grated nutmeg

Place the pineapple peel, rice and cinnamon stick in a pan. Cover it with water and bring to a boil. Cook until the rice is softened. Let it cool down completely.

Place the cooked rice and peel in the blender and puree. Pass the juice through a sieve and strain into a bowl. Add the milk, syrup, vanilla and nutmeg. Stir well and pour into a pitcher. Serve over ice. Enjoy!

Print the Panamanian Rice and Pineapple chicha Recipe Here

Mache is also known as lamb lettuce, corn lettuce, Swiss lettuce and field lettuce. It is very delicate in taste and grows in little clusters with short stems. It goes wonderfully with avocados, mushrooms, sprouts and red onion. Go ahead and replace the honey in this recipe for agave and keep it vegan! This is what you are going to need for this recipe:

Serves four

2 small oranges – peeled
2 scallions – chopped
1 tsp. grated fresh ginger
1 tsp. honey or agave
1 TBS soy sauce
2 TBS rice vinegar
1 TBS vegetable or Canola oil
¼ tsp. sesame oil
4 cups washed Mache or baby spinach
1 TBS toasted sesame seeds
1 handful of alfalfa sprouts
1 small ripe avocado (or ½ large)

Separate the orange wedges, making sure you have no white on them. Place the oranges in a sieve, over a bowl.

Add the scallions, ginger, honey, soy sauce and rice vinegar to the orange juice rendered from the oranges. Mix well. Slowly whisk in the oils. Set aside.

In a bowl mix together the mache, alfalfa sprouts and sesame seeds. Drizzle the dressing on top and toss well. Place the orange segments and the avocado in the bowl. Toss carefully so as not to mash the avocado or the oranges. Serve and enjoy!

CALORIES 172.67; FAT 10.77 grs (sat 1.25; mono 5.88; poly 2.53); PROTEIN 2.53 grs ; FIBER 4.56 grs; CARBS 18.85 grs; CHOLESTEROL 0.00 mg; IRON 1.95 mg; SODIUM 261.25 mg; CALCIUM 65.61 mg

Print the Mache Salad with Oranges and Avocado Recipe Here

These baked sweet potatoes are a great addition to any meal. They are also elegant enough to serve as a side on festive occasions. Here is what you are going to need for this:

Serves six

6 sweet potatoes – thoroughly scrubbed
2 TBS unsalted butter
1 TBS honey
2 TBS freshly squeezed orange juice
1 tsp. orange zest
¼ tsp. chipotle powder or more to taste
¼ tsp. cinnamon powder

Preheat oven to 375 degrees.

Place the sweet potatoes on a pan and bake for 1 hour. Remove from oven and allow cooling – until cool enough to handle.

Melt the butter and honey together.

Carefully cut each baked potato in half. Scoop out the flesh – being careful not to tear the skins – into a bowl. Add the orange juice, orange zest, chipotle, cinnamon and melted butter and honey. Mix well.

Refill the potato skins with the mashed potatoes. Place them back in the oven – at 375 degrees – for 15 minutes. Remove from oven and serve. Enjoy!

1 whole sweet potato – CALORIES 159.26; FAT 3.91 grs (sat 2.45; mono 0.99; poly 0.16); PROTEIN 2.13 grs ; FIBER 4.00 grs; CARBS 29.74 grs; CHOLESTEROL 10.17 mg; IRON 0.83 mg; SODIUM 72.23 mg; CALCIUM 42.41 mg

Print the Twice Baked Sweet Potatoes Recipe Here

These patties are super nutritious and loaded in flavor. You can go ahead and serve them as a sandwich if you would like. I served them topped with Bolivian salsa – llajwa – and a salad. Whatever you decide, I think you will love them. Here is what you need for these:

Makes 10 patties

8 oz. boiled lentils
¼ cup bread crumbs
1 medium carrot – grated
1 small beet – grated
2 garlic cloves – minced
2 TBS chopped parsley
2 TBS chopped cilantro
2 scallions – chopped
1 tsp. lime zest
1 TBS lime juice
1 tsp. cumin
2 tsp. salt
2 tsp. black pepper
2 TBS olive oil

Place 2/3 of the cooked lentils in a food processor and puree. Place it in a bowl with all of the other ingredients – except the olive oil. Mix well.

Make 10 patties and refrigerate them for about 30 minutes.

Heat a skillet with the olive oil. Fry the patties, at medium heat, until browned – about 5 minutes – and flip. Cook for another 4 to 5 minutes – until the other side browns as well. Serve in a sandwich or with a salad. You can top it with llajwa – Bolivian salsa or any other topping of your choice.

LLajwa:

4 small Roma tomatoes – peeled
1 large chili pepper – locoto, jalapeno or Serrano – seeded and membrane removed
4 to 5 sprigs parsley or cilantro or mint
1 tsp. salt

Place all ingredients in a food processor. Process until smooth but not liquid. Use as a a topping for your burger or as a salsa with some bread and butter.

2 patties – CALORIES 178.57; FAT 6.49 grs (sat 0.89; mono 4.11; poly 0.94); PROTEIN 8.23 grs ; FIBER 2.85 grs; CARBS 26.67 grs; CHOLESTEROL 0.00 mg; IRON 3.24 mg; SODIUM 1473.20 mg; CALCIUM 62.02 mg

Print the Vegan Lentil Patties Recipe Here