|Plain, low-fat yogurt||½ cup|
|Tahini (sesame-seed paste)||2 tablespoons|
|Garlic cloves, minced||1 + 1|
|Lemon juice, divided||2 tablespoons|
|Garbanzo beans (chick peas), rinsed and drained||1 (15-ounce) can|
|Parsley, chopped||¼ cup|
|All-purpose flour||¼ cup|
|Ground cumin||1 1/4 teaspoons|
|Black pepper||1/8 teaspoon|
|Olive oil||2 teaspoons|
|Whole wheat pitas, sliced in half||4 (6-inch)|
|Cucumber, diced||¼ cup|
|Green-leaf lettuce leaves||8|
- Whisk together yogurt, tahini, 1 minced garlic clove, and half of the lemon juice in a small bowl. Cover sauce and place in refrigerator until falafels are ready.
- Combine garbanzo beans, parsley, 1 minced garlic clove, flour, cumin, salt, pepper, and remaining lemon juice in a food processor or blender and process until smooth. Shape mixture into 8 small patties.
- Heat olive oil in a large nonstick skillet over medium heat. Cook for 4-6 minutes on each side, until browned.
- Arrange patties in pita halves. Top each burger with about 1 ½ tablespoons of the sauce, and add in tomato, cucumber, and lettuce.
4 starches; 1 very lean meat; 1 fat; 1 vegetable.
Side Suggestions: Fruit Salad
Dice and combine different fruits of your choice. Drizzle with some lemon juice to prevent browning.
|Serving Size||¼ of recipe|
|Saturated Fat||2.0 g|
|Dietary Fiber||11 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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