Lunch: Tofu Edamame Falafel, Tofu Tahini

This recipe includes superfoods such as:

Romaine Lettuce, Sesame Seeds, Honey

Health benefits of Tofu Edamame Falafel, Tofu Tahini

Romaine lettuce contains chromium, which helps maintain normal blood glucose levels by making insulin more efficient. The chromium in romaine lettuce also promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood. Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 teaspoon toasted coriander seeds
1 teaspoon toasted cumin seeds
2 cloves garlic
One 14-ounce block super-firm tofu, pressed and drained, cut into 1-inch cubes
2 cups frozen shelled edamame, thawed
1 cup roughly chopped yellow onion
1/2 cup packed fresh parsley leaves
1/4 cup packed fresh cilantro leaves
1/4 cup all-purpose flour
1 tablespoon soy sauce
Salt and freshly ground black pepper
Vegetable oil
2 tablespoons rice vinegar
1 tablespoon honey
1 tablespoon extra-virgin olive oil
2 cups baby arugula
2 cups romaine lettuce, chiffonade
Tofu Tahini, recipe follows
Pickled Shallots, recipe follows
Toasted sesame seeds, for garnish

Instructions

Place the coriander seeds, cumin seeds and garlic into the bowl of a food processor. Blend on high speed until the spices and garlic are finely ground.
Add in the tofu, edamame, onions, parsley, cilantro, flour and soy sauce. Season generously with salt and pepper. Process until the mixture forms a rough paste.
Heat several inches of vegetable oil in a deep, wide pot to 375 degrees F.
Roll the falafel into 2-inch balls. Fry the balls in small batches until golden brown and crispy, 3 to 4 minutes. Drain on paper towels and lightly season with salt.
In a small bowl, whisk together the rice vinegar, honey and olive oil and season with salt and pepper. Toss with the arugula and romaine lettuce. Season lightly with more salt and pepper.
To serve, divide the salad greens among four plates. Divide the falafel among the plates, placing on top of the salad. Spoon the Tofu Tahini over the falafel. Garnish with some Pickled Shallots and sesame seeds. Serve immediately.
Serving Ideas: In a pita bread as a sandwich. On toothpicks as an hors d'oeuvre/appetizer.
Combine the sesame seeds, yogurt, lemon juice, soy milk, lemon zest and tofu in a blender and process until smooth. Season with salt and pepper and add water if necessary for consistency. Keep refrigerated until needed. Can be served warm or cold.
In a small pot, combine the rice vinegar, 1 cup water, sugar, mustard seeds, chile, star anise and salt. Bring to a boil over high heat, and then remove from the heat.
Place the shallots in a deep bowl set over another bowl of ice. Pour the hot brine over the shallots and submerge the shallots, gently stirring with a spoon. Place a paper towel over the shallots to completely submerge them. Allow to cool to room temperature. Keep refrigerated in the brine until needed.