We’ve talked before about how healthy following a Mediterranean diet can be. Rich in healthy fats and based on whole foods, it’s known to lower inflammation, reduce the risk of both heart disease and diabetes, and even support better moods! So, inspired by the cuisine’s many health benefits, I’ve created this 8-Ingredient Falafel with Canned Chickpeas. It’s so easy and savory that I can’t wait to share it with you!

Before we jump into the recipe, though, let’s discuss what makes it so unique. First of all, if you haven’t tried falafel before, or if you aren’t really familiar with Mediterranean-style dishes, falafel is traditionally a fried ball or patty made from protein-packed chickpeas. As with most Medterranean food, it also features health-promoting herbs and spices to give it a ton of flavor. 

Now, while most falafel recipes can take anywhere from an hour to several hours to make, this 8-Ingredient Falafel with Canned Chickpeas was designed to be quick and simple, featuring just eight ingredients and taking only 30 minutes, tops! 

So, what makes this 8-Ingredient Falafel with Canned Chickpeas so healthy? Well, as I mentioned above, it’s a staple in the Medterranean diet, which is known for its health-promoting effects. Let’s look at a few examples ...

According to a 2013 study, seniors with no history of depression who followed a Mediterranean diet for over seven years experienced significantly less depressive symptoms than those who didn’t follow the diet. Furthermore, the participants who adhered the most to the Mediterranean diet had a 98.6 percent lower annual risk of developing depressive symptoms than those who didn’t adhere as well! [1]

Additional studies have shown that the Mediterranean diet features key nutritional elements that are recommended to treat certain risk factors of diabetes. It’s even been linked to an 83-percent reduced likelihood in developing with diabetes! [2]

Also, a meta-analysis of 17 studies revealed that a Mediterranean diet improved both fasting glucose and A1C levels in people type 2 diabetes. [3] 

And that’s not all … Studies have also found that adhering to traditional, whole-food diets such as the Medterranean diet decrease the risk of depression by 25 to 35 percent. [4]

When it comes to this 8-Ingredient Falafel with Canned Chickpeas, the featured chickpeas are known to support satiety and help reduce in-between-meal snacking. 

In fact, a 2010 study followed 42 participants and discovered that when they supplemented their diets with chickpeas, they reported eating less junk foods, feeling more satisfied, and having improved bowel function. [5] 

Speaking of bowel function, the cumin in this recipe has been found to decrease IBS symptoms in as little as two weeks. [6] It’s also known to contain anti-viral and antibacterial properties, which help to fight off infections. [7]

As you can see, you really can’t lose with this 8-Ingredient Falafel with Canned Chickpeas. This recipe even allows for personal preferences with two different types of preparations offered: baked or fried. So, let’s not wait any longer. Here’s the recipe your family’s bound to request time and again!

8-Ingredient Falafel with Canned Chickpeas

Time: 30 minutes

Yield: 12 patties

Ingredients

1 can (15 ounces) chickpeas, drained and rinsed

6-8 garlic cloves, minced

¼ cup raw cashews, chopped

1 cup parsley

½ teaspoon Himilayan pink salt

½ teaspoon black pepper

1 tablespoon cumin

¼ cup coconut flour

Avocado oil (if frying)

Gluten-free pita bread (optional)

Directions

To fry the falafel:

1. In a food processor, combine the chickpeas, garlic, cashews, parsley, salt, pepper, and cumin. Process until the mixture becomes crumbly (not a smooth paste). Taste and adjust the seasonings as desired, remembering the flavor should be bold.

2. Slowly add in the flour, 1 tablespoon at a time, and process until well-combined. The dough should be formable without being sticky. (Note: If it’s sticky, add more flour.)

3. Scoop out heaping tablespoons of the falafel dough, roll into balls, and flatten into disc shapes. 

4. In a large pan over medium-high heat, heat 2-3 tablespoons avocado oil. Place as many falafels as you can reasonably fit. Fry for 3-5 minutes, flip, and fry for another 3-5 minutes.

5. Serve on gluten-free pita bread or over a bowl of greens with your favorite vegan Tzatziki sauce.

To bake the falafel:

1. Preheat the oven to 350 degrees F.

2. In a food processor, combine the chickpeas, garlic, cashews, parsley, salt, pepper, and cumin. Process until the mixture becomes crumbly (not a smooth paste). Taste and adjust the seasonings as desired, remembering the flavor should be bold.

3. Slowly add in the flour, 1 tablespoon at a time, and process until well-combined. The dough should be formable without being sticky. (Note: If it’s sticky, add more flour.)

4. Scoop out heaping tablespoons of the falafel dough, roll into balls, and flatten into disc shapes. Place on a baking sheet lined with parchment paper.

5. Bake for 15 minutes, flip, then bake for another 10 to 15 minutes, watching closely at the 10-minute mark.

6. Serve on gluten-free pita bread or over a bowl of greens with your favorite vegan Tzatziki sauce.

8-Ingredient Falafel with Canned Chickpeas

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Total Time 30 mins

Servings 12 patties

Ingredients

  

• 1 can (15 ounces) chickpeas, drained and rinsed
• 6-8 garlic cloves, minced
• 1/4 cup raw cashews, chopped
• 1 cup parsley
• 1/2 tsp Himilayan pink salt
• 1/2 tsp black pepper
• 1 tbsp cumin
• 1/4 cup coconut flour
• Avocado oil (if frying)
• Gluten-free pita bread (optional)

Instructions

 

To fry the falafel:

• In a food processor, combine the chickpeas, garlic, cashews, parsley, salt, pepper, and cumin. Process until the mixture becomes crumbly (not a smooth paste). Taste and adjust the seasonings as desired, remembering the flavor should be bold.
• Slowly add in the flour, 1 tablespoon at a time, and process until well-combined. The dough should be formable without being sticky. (Note: If it’s sticky, add more flour.)
• Scoop out heaping tablespoons of the falafel dough, roll into balls, and flatten into disc shapes. 
• In a large pan over medium-high heat, heat 2-3 tablespoons avocado oil. Place as many falafels as you can reasonably fit. Fry for 3-5 minutes, flip, and fry for another 3-5 minutes.
• Serve on gluten-free pita bread or over a bowl of greens with your favorite vegan Tzatziki sauce.

To bake the falafel:

• Preheat the oven to 350 degrees F.
• In a food processor, combine the chickpeas, garlic, cashews, parsley, salt, pepper, and cumin. Process until the mixture becomes crumbly (not a smooth paste). Taste and adjust the seasonings as desired, remembering the flavor should be bold.
• Slowly add in the flour, 1 tablespoon at a time, and process until well-combined. The dough should be formable without being sticky. (Note: If it’s sticky, add more flour.)
• Scoop out heaping tablespoons of the falafel dough, roll into balls, and flatten into disc shapes. Place on a baking sheet lined with parchment paper.
• Bake for 15 minutes, flip, then bake for another 10 to 15 minutes, watching closely at the 10-minute mark.
• Serve on gluten-free pita bread or over a bowl of greens with your favorite vegan Tzatziki sauce.

Sometimes you’re in the mood for a rich, savory dish … and sometimes you want something light and refreshing but still flavorful. Nothing screams light, refreshing, and flavorful like a caesar salad. But caesar dressing is full of inflammatory dairy. So, I created this amazing Vegan Kale Caesar Salad to satisfy those cravings without the digestive discomfort that so many face thanks to a dairy intolerance.

This Vegan Kale Caesar Salad is rich in both nutrients and flavor. I used kale as the base of the salad due to its many health-promoting properties. First, kale is a cruciferous vegetable and has been shown to help slow age-related cognitive decline. [1, 2, 3] Moreover, cruciferous vegetables are excellent sources of vitamins A, C, and K. They also contain minerals such as folate and phytonutrients, which help lower inflammation and, in turn, help prevent harmful diseases.

Additionally, kale and other cruciferous vegetables account for more of the top foods for detoxifying your liver. In fact, studies have shown that isothiocyanates (small molecules derived from the glucosinolates, or sulfur-containing compounds, found in kale and other cruciferous vegetables) increase the detoxification of carcinogens in the body. This means that kale can actually help to regulate the detoxification activities in your cells! [4]

Finally, kale also has a high concentration of chlorophyll. And it’s well-documented that chlorophyll can purify your blood as well as assist with liver function in both humans and animals. [5]

In addition to kale, this Vegan Kale Caesar Salad also features the healthy fat of avocados, the filling fiber of sweet potatoes, and even the energy-boosting protein of chickpeas! So, take a peek at the recipe below and give it a try. I guarantee you’ll never revert to your old caesar salad again!

Vegan Kale Caesar Salad

Time: 35 minutes

Serves: 4 to 6

Ingredients

Salad Filling:

1 large sweet potato, diced

1 can (15.5 ounces) chickpeas, drained and rinsed

1 tablespoon extra virgin olive oil

1 teaspoon himilayan sea salt

1 teaspoon black pepper

Vegan Parmesan (optional):

3 tablespoons hemp seeds

3 tablespoons nutritional yeast

½ teaspoon Himilayan pink salt

1 teaspoon garlic powder

Dressing:

2 tablespoons extra virgin olive oil or avocado oil

Juice of 1 lemon

2-3 tablespoons tahini 

1 tablespoon Dijon mustard

2 teaspoons nutritional yeast

½ teaspoon sea salt 

½ teaspoon black pepper

¼ cup water

Salad Base:

1 large bunch (about 8 cups) dinosaur kale, washed, stems removed, and chopped 

1 Hass avocado, sliced

Directions

1. Preheat the oven to 375 degrees F.

2. On a baking sheet, place the salad filling ingredients, and toss to combine. Bake for 30 minutes.

3. Meanwhile, in a food processor, combine the vegan parmesan ingredients, if using, and blend until the mixture is crumbly.

4. In a high-speed blender, put the dressing ingredients and blend on high until well-combined.

5. Chop the kale and place in a bowl. Add the vegan parmesan, if using, and drizzle with the dressing.

6. Toss together, and serve with the sliced avocado and any desired add-ons.

Vegan Kale Caesar Salad

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Total Time 35 mins

Ingredients

  

Salad Filling

• 1 large sweet potato, diced
• 1 can (15.5 ounces) chickpeas, drained and rinsed
• 1 tbsp extra virgin olive oil
• 1 tsp himilayan sea salt
• 1 tsp black pepper

Vegan Parmesan (optional)

• 3 tbsp hemp seeds
• 3 tbsp nutritional yeast
• 1/2 tsp Himilayan pink salt
• 1 tsp garlic powder

Dressing

• 2 tbsp extra virgin olive oil or avocado oil
• Juice of 1 lemon
• 2-3 tbsp Juice of 1 lemon
• 1 tbsp Dijon mustard
• 2 tsp nutritional yeast
• 1/2 tsp sea salt 
• 1/2 tsp black pepper
• 1/4 cup water

Salad Base

• 1 large bunch (about 8 cups) dinosaur kale, washed, stems removed, and chopped 
• 1 Hass avocado, sliced

Instructions

 

• Preheat the oven to 375 degrees F.
• On a baking sheet, place the salad filling ingredients, and toss to combine. Bake for 30 minutes.
• Meanwhile, in a food processor, combine the vegan parmesan ingredients, if using, and blend until the mixture is crumbly.
• In a high-speed blender, put the dressing ingredients and blend on high until well-combined.
• Chop the kale and place in a bowl. Add the vegan parmesan, if using, and drizzle with the dressing.
• Toss together, and serve with the sliced avocado and any desired add-ons.

The weather is getting warmer around most of the country, so what better time is there to enjoy a delicious frozen treat? I simply love popsicles, but I hate all the added sugars and artificial flavors. That’s why I love Mexican paletas—they look and taste like popsicles, but with one huge difference: They’re made from whole-food ingredients and contain none of the unhealthy artificial ingredients! 

Now, I don’t know about you, but I have an intense love for coconuts and chocolate. So, I decided to mix the two to create these Chocolate Chip Coconut Mexican Paletas—and they do not disappoint! Creamy, quick, and so incredibly simple with just four ingredients, you’re only an hour away from a delicious treat your whole family will love! And you can relax and feel confident knowing that you’re “indulging” in a healthy snack that will only support your health and wellbeing.

So, let’s quickly review how these Mexican paletas support your health. First, coconut milk contains a type of saturated fat known as medium-chain triglycerides (MCTs) that have been shown to support healthy weight management, blood sugar levels, heart health, and even your brain! [1] 

In fact, a 2013 study revealed when people consumed coconut milk for a period of eight weeks, it actually improved their cholesterol levels. [2] Additionally, consuming MCTs has been linked to increased satiety and lower overall consumption, which supports healthy weight management. [3] And, finally, coconut milk is also a great source of lauric acid, which has been shown to promote healthy weight management, skin health, dental health, and more. [4] 

Meanwhile, the vegan dark chocolate chips in these Mexican paletas provide a nutritionally-packed punch of their own! Consuming dark chocolate has also been linked to a myriad of health benefits—from supporting healthy weight management to boosting cognitive function to decreasing stress and more! Not convinced? Here’s another benefit: One study revealed that men who ate dark chocolate for snacks at least once a week reduced their risk of developing diabetes by 35 percent, compared to men who never or “almost never” ate it. [5]

So, don’t wait any longer! Check out these creamy, delicious Chocolate Chip Coconut Mexican Paletas and whip up a batch of your own! They’ll be waiting for you for whenever you need a refreshingly cold treat on a warm day. 

Chocolate Chip Coconut Mexican Paletas

Time: 1 hour

Serves: 8

Ingredients

2 cans (13.5 ounces) unsweetened full-fat coconut milk

½ cup shredded coconut 

¼ cup honey or maple syrup 

Vegan dark chocolate chips, to taste

Directions

1. In a high-speed blender, blend together all the ingredients until well-combined.

2. Pour the mixture into popsicles molds.

3. Top with 1-2 teaspoons chocolate chips.

4. Insert a stick into each mold and freeze for up to 1 hour.

5. Remove from the freezer and enjoy!

Chocolate Chip Coconut Mexican Paletas

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Total Time 1 hr

Servings 8

Ingredients

  

• 2 cans (13.5 ounces) unsweetened full-fat coconut milk
• 1/2 cup shredded coconut 
• 1/4 cup honey or maple syrup 
• Vegan dark chocolate chips, to taste

Instructions

 

• In a high-speed blender, blend together all the ingredients until well-combined.
• Pour the mixture into popsicles molds.
•  Top with 1-2 teaspoons chocolate chips.
• Insert a stick into each mold and freeze for up to 1 hour.
• Remove from the freezer and enjoy!

If you’re looking for a snack or appetizer that’s filling and tasty, you’ve come to the right place. This simple pico de gallo recipe is quick, easy, and guaranteed to hit the spot when served with corn chips. You can also use it to top burritos, salads, tacos, enchiladas, and more for an extra kick of flavor.

When it comes to health benefits, this simple pico de gallo recipe delivers—largely in thanks to the tomatoes it contains. Tomatoes are rich in fiber, the carotenoid lycopene, and the antioxidant beta carotene. Fiber not only keeps you satisfied, but it also supports digestion and healthy blood sugar levels. 

Meanwhile, lycopene has been shown to support cardiovascular health and is especially beneficial in reducing risk of stroke. In fact, in a 2012 study, researchers found that participants who consumed the most lycopene (by way of eating tomatoes) had a 59 percent lower risk of ischemic stroke and a 55 percent lower risk of any stroke compared to those who consumed small amounts of lycopene. [1]

Other studies have also shown that lycopene contains anti-inflammatory properties that help down-regulate the inflammatory response within your body. [2] And since inflammation is linked to the development of many of our modern chronic illnesses, researchers feel lycopene warrants further study as a potential therapeutic agent.

So, the next time you’re in the mood for Mexican cuisine or a quick and healthy snack, pull up this Ultimate Simple Pico de Gallo and whip up a batch. Now, let’s check out this recipe!

The Ultimate Simple Pico de Gallo Recipe

Time: 10 minutes

Serves: 4

Ingredients

3 large tomatoes, finely chopped

½ red or white onion, diced

⅓ cup chopped cilantro

Juice of two limes

Directions

1. In a medium bowl, mix together all the ingredients until combined. 

2. Serve immediately or refrigerate until ready.

The Ultimate Simple Pico de Gallo Recipe

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Total Time 10 mins

Servings 4

Ingredients

  

• 3 large tomatoes, finely chopped
• 1/2 red or white onion, diced
• 1/3 cup chopped cilantro
• Juice of two limes

Instructions

 

• In a medium bowl, mix together all the ingredients until combined. 
• Serve immediately or refrigerate until ready.

Sometimes you need a quick, easy, and healthy side dish to throw together for a simple meal. And that’s exactly what this Apple Cider Vinegar Coleslaw delivers. It takes just minutes to prepare and features a variety of health-promoting ingredients such as chopped apple, carrots, celery, onion, olive oil, and perhaps my favorite ingredient—apple cider vinegar!

You see, apple cider vinegar is actually one of my favorite natural remedies. In fact, I drink it every day to help with my digestion. But that’s not all it benefits. There are actually numerous health benefits to consuming apple cider vinegar—from supporting healthy blood sugar levels to supporting healthy weight management to promoting healthy bacterial flora.

So, how do the benefits stack up? Well, first, studies have shown that applying vinegar to bacterial and viral pathogens on food actually reduced the bacteria by 90 percent and the viruses by 95 percent! [1] Meanwhile, another study revealed that people who drank apple cider vinegar each day had less belly fat than those who didn’t drink it. [2] And, finally, a study revealed that drinking apple cider vinegar mixed with water before eating a high-carb meal can increase insulin sensitivity by up to 34 percent. [3]

When you combine the many health benefits of apple cider vinegar with the health-promoting plant-based ingredients in this Apple Cider Vinegar Coleslaw, it’s really no wonder why this recipe is one of my favorite healthy dishes. So, without further ado, let’s dive into the recipe, which you can start to enjoy 10 minutes from now! 

Apple Cider Vinegar Coleslaw

Time: 10 minutes

Serves: 4

Ingredients

1 apple, chopped

1 cup shredded carrots

3 stems celery, sliced

¼ white onion, chopped

⅓ cup chopped parsley

2 tablespoons olive oil

1 tablespoon apple cider vinegar

2 tablespoons honey

Sea salt and black pepper, to taste

Directions

1. In a large bowl, mix together all the ingredients until combined. 

2. Serve immediately, or refrigerate until ready to serve.

Apple Cider Vinegar Coleslaw

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Total Time 10 mins

Servings 4

Ingredients

  

• 1 apple, chopped
• 1 cup shredded carrots
• 3 stems celery, sliced
• 1/4 white onion, chopped
• 1/3 cup chopped parsley
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 2 tbsp honey
• Sea salt and black pepper, to taste

Instructions

 

• In a large bowl, mix together all the ingredients until combined. 
• Serve immediately, or refrigerate until ready to serve.