nosh magazine (issue 5) - Page 10

nosh magazine It’s easy to add the lovely herbaceous flavour of asparagus to homemade felafels - simply chop the spears finely in a food processor and combine with the usual ingredients. Ideally prepare the mixture a few hours before cooking to allow it to firm up. These make such a delicious snack or lunchbox treat that it is worthwhile whipping up a double quantity. Ingredients ASPARAGUS FELAFELS sparagus has abundant nutrition packed into every spear, including a range of B group vitamins, vitamin C and potassium. Add to that the emerging research that asparagus has bio-active compounds like antioxidants, that are helping protect the body against future disease and you have a pretty impressive vegetable. Here are a few good reasons to eat asparagus: A • Asparagus is low in kilojoules, without fat or cholesterol, while providing fibre. That makes it a must for any diet, including a weight loss diet. • Asparagus provides the essential B group vitamins thiamin, riboflavin, niacin, B6 and biotin. • Asparagus is a great source of folate, with a serve giving us over 20 per cent of our daily needs. Folate is important for expectant mothers and for reducing heart disease risk. • A serve of asparagus provides about a quarter of our daily needs of vitamin C. • Asparagus has a brilliant range of bio-active compounds, such as antioxidants like rutin and beta-carotene. The research strongly suggests that the bio-active compounds in asparagus are keeping us healthy, well into old age. • Asparagus has potassium to help keep our blood pressure healthy. • 3 spring onions, chopped • 1 bunch asparagus, woody ends removed, chopped • 1½ cups cooked or canned drained chick peas • 2 to 3 garlic cloves, chopped or crushed • ½ to 1 teaspoon ground cumin • ½ to 1 teaspoon ground coriander seeds • ¼ cup fresh coriander leaves • Chick pea flour • Oil for cooking Method 1. 2. 3. Enjoy this recipe from the Australian Asparagus Council ( GLENN CARDWELL, APD Learn more at: website | profile Glenn is an Accredited Practising Dietitian with 33 years in clinical and public health nutrition, including 10 years as consultant dietitian to the National Heart Foundation, five years at the Children’s Hospital in Sydney and was a major player in establishing the WA School Canteen Association in 1994. He is also an award winning professional speaker. 4. 5. 10 Place all ingredients except for chick pea flour in a food processor, and process until thoroughly combined. Gradually add in enough chick pea flour to form a soft dough-like consistency. Transfer to a bowl, cover and set aside in refrigerator for a few hours or overnight. Taking small pieces of mixture, form into balls the size of a walnut. To deep fry felafels, heat enough oil to cover felafels. Test if the oil is hot enough by dipping the end of a wooden spoon in oil. When oil is hot enough, it bubbles up around the wooden spoon. If not, continue heating oil and testing using this method). Cook felafels until light golden brown, remove immediately and drain thoroughly on paper towel to remove excess oil. For lower fat felafels, flatten the balls slightly. Heat 1 tablespoon olive oil and cook felafels until golden brown on first side. Turn felafels over and cook on other side until golden brown. Serve at once or allow to cool and store in airtight container in refrigerator for two to three days. N