Healthy Harissa Falafel Patties

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You can make these as regular falafel balls if you prefer, but patties are quicker and easier to cook, and are great for popping in a pitta.

You will need

For the falafels:

  • 1 can chickpeas, drained, keep the chickpea water (aquafaba)
  • 1 red onion, roughly chopped
  • 2 tbsp chickpea flour (also called gram flour or garbanzo bean flour)
  • 1 bunch parsley
  • 1 tbsp harissa paste
  • Extra virgin olive oil for frying

For the harissa sauce:

  • ½ cup crème fraîche or plant-based equivalent (you can use our Plant-Based Healthy Cream Cheese recipe and add the juice of 1 lemon)*
  • 1 tbsp harissa paste (or adjust this quantity per your heat preference)

*if doing this, rather than waste the zest of the lemon, you can add the zest to the falafels if you like, but it’s by no means necessary, just an option

For serving:

  • Wholegrain pitta or other flatbread (you can use our Healthy Homemade Flatbreads recipe)
  • Salad (your preference; we recommend some salad leaves, sliced tomato, sliced cucumber, maybe some sliced onion, that sort of thing)

Method

(we suggest you read everything at least once before doing anything)

1) Blend the chickpeas, 1 oz of the aquafaba, the onion, the parsley, and the harissa paste, until smooth. Then add in the chickpea flour until you get a thick batter. If you overdo it with the chickpea flour, add a little more of the aquafaba to equalize. Refrigerate the mixture for at least 30 minutes.

2) Heat some oil in a skillet, and spoon the falafel mixture into the pan to make the patties, cooking on both sides (you can use a spatula to gently turn them), and set them aside.

3) Mix the harissa sauce ingredients in a small bowl.

4) Assemble; best served warm, but enjoy it however you like!

Enjoy!

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  • How a Friend’s Death Turned Colorado Teens Into Anti-Overdose Activists

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    Gavinn McKinney loved Nike shoes, fireworks, and sushi. He was studying Potawatomi, one of the languages of his Native American heritage. He loved holding his niece and smelling her baby smell. On his 15th birthday, the Durango, Colorado, teen spent a cold December afternoon chopping wood to help neighbors who couldn’t afford to heat their homes.

    McKinney almost made it to his 16th birthday. He died of fentanyl poisoning at a friend’s house in December 2021. His friends say it was the first time he tried hard drugs. The memorial service was so packed people had to stand outside the funeral home.

    Now, his peers are trying to cement their friend’s legacy in state law. They recently testified to state lawmakers in support of a bill they helped write to ensure students can carry naloxone with them at all times without fear of discipline or confiscation. School districts tend to have strict medication policies. Without special permission, Colorado students can’t even carry their own emergency medications, such as an inhaler, and they are not allowed to share them with others.

    “We realized we could actually make a change if we put our hearts to it,” said Niko Peterson, a senior at Animas High School in Durango and one of McKinney’s friends who helped write the bill. “Being proactive versus being reactive is going to be the best possible solution.”

    Individual school districts or counties in California, Maryland, and elsewhere have rules expressly allowing high school students to carry naloxone. But Jon Woodruff, managing attorney at the Legislative Analysis and Public Policy Association, said he wasn’t aware of any statewide law such as the one Colorado is considering. Woodruff’s Washington, D.C.-based organization researches and drafts legislation on substance use.

    Naloxone is an opioid antagonist that can halt an overdose. Available over the counter as a nasal spray, it is considered the fire extinguisher of the opioid epidemic, for use in an emergency, but just one tool in a prevention strategy. (People often refer to it as “Narcan,” one of the more recognizable brand names, similar to how tissues, regardless of brand, are often called “Kleenex.”)

    The Biden administration last year backed an ad campaign encouraging young people to carry the emergency medication.

    Most states’ naloxone access laws protect do-gooders, including youth, from liability if they accidentally harm someone while administering naloxone. But without school policies explicitly allowing it, the students’ ability to bring naloxone to class falls into a gray area.

    Ryan Christoff said that in September 2022 fellow staff at Centaurus High School in Lafayette, Colorado, where he worked and which one of his daughters attended at the time, confiscated naloxone from one of her classmates.

    “She didn’t have anything on her other than the Narcan, and they took it away from her,” said Christoff, who had provided the confiscated Narcan to that student and many others after his daughter nearly died from fentanyl poisoning. “We should want every student to carry it.”

    Boulder Valley School District spokesperson Randy Barber said the incident “was a one-off and we’ve done some work since to make sure nurses are aware.” The district now encourages everyone to consider carrying naloxone, he said.

    Community’s Devastation Turns to Action

    In Durango, McKinney’s death hit the community hard. McKinney’s friends and family said he didn’t do hard drugs. The substance he was hooked on was Tapatío hot sauce — he even brought some in his pocket to a Rockies game.

    After McKinney died, people started getting tattoos of the phrase he was known for, which was emblazoned on his favorite sweatshirt: “Love is the cure.” Even a few of his teachers got them. But it was classmates, along with their friends at another high school in town, who turned his loss into a political movement.

    “We’re making things happen on behalf of him,” Peterson said.

    The mortality rate has spiked in recent years, with more than 1,500 other children and teens in the U.S. dying of fentanyl poisoning the same year as McKinney. Most youth who die of overdoses have no known history of taking opioids, and many of them likely thought they were taking prescription opioids like OxyContin or Percocet — not the fake prescription pills that increasingly carry a lethal dose of fentanyl.

    “Most likely the largest group of teens that are dying are really teens that are experimenting, as opposed to teens that have a long-standing opioid use disorder,” said Joseph Friedman, a substance use researcher at UCLA who would like to see schools provide accurate drug education about counterfeit pills, such as with Stanford’s Safety First curriculum.

    Allowing students to carry a low-risk, lifesaving drug with them is in many ways the minimum schools can do, he said.

    “I would argue that what the schools should be doing is identifying high-risk teens and giving them the Narcan to take home with them and teaching them why it matters,” Friedman said.

    Writing in The New England Journal of Medicine, Friedman identified Colorado as a hot spot for high school-aged adolescent overdose deaths, with a mortality rate more than double that of the nation from 2020 to 2022.

    “Increasingly, fentanyl is being sold in pill form, and it’s happening to the largest degree in the West,” said Friedman. “I think that the teen overdose crisis is a direct result of that.”

    If Colorado lawmakers approve the bill, “I think that’s a really important step,” said Ju Nyeong Park, an assistant professor of medicine at Brown University, who leads a research group focused on how to prevent overdoses. “I hope that the Colorado Legislature does and that other states follow as well.”

    Park said comprehensive programs to test drugs for dangerous contaminants, better access to evidence-based treatment for adolescents who develop a substance use disorder, and promotion of harm reduction tools are also important. “For example, there is a national hotline called Never Use Alone that anyone can call anonymously to be supervised remotely in case of an emergency,” she said.

    Taking Matters Into Their Own Hands

    Many Colorado school districts are training staff how to administer naloxone and are stocking it on school grounds through a program that allows them to acquire it from the state at little to no cost. But it was clear to Peterson and other area high schoolers that having naloxone at school isn’t enough, especially in rural places.

    “The teachers who are trained to use Narcan will not be at the parties where the students will be using the drugs,” he said.

    And it isn’t enough to expect teens to keep it at home.

    “It’s not going to be helpful if it’s in somebody’s house 20 minutes outside of town. It’s going to be helpful if it’s in their backpack always,” said Zoe Ramsey, another of McKinney’s friends and a senior at Animas High School.

    “We were informed it was against the rules to carry naloxone, and especially to distribute it,” said Ilias “Leo” Stritikus, who graduated from Durango High School last year.

    But students in the area, and their school administrators, were uncertain: Could students get in trouble for carrying the opioid antagonist in their backpacks, or if they distributed it to friends? And could a school or district be held liable if something went wrong?

    He, along with Ramsey and Peterson, helped form the group Students Against Overdose. Together, they convinced Animas, which is a charter school, and the surrounding school district, to change policies. Now, with parental permission, and after going through training on how to administer it, students may carry naloxone on school grounds.

    Durango School District 9-R spokesperson Karla Sluis said at least 45 students have completed the training.

    School districts in other parts of the nation have also determined it’s important to clarify students’ ability to carry naloxone.

    “We want to be a part of saving lives,” said Smita Malhotra, chief medical director for Los Angeles Unified School District in California.

    Los Angeles County had one of the nation’s highest adolescent overdose death tallies of any U.S. county: From 2020 to 2022, 111 teens ages 14 to 18 died. One of them was a 15-year-old who died in a school bathroom of fentanyl poisoning. Malhotra’s district has since updated its policy on naloxone to permit students to carry and administer it.

    “All students can carry naloxone in our school campuses without facing any discipline,” Malhotra said. She said the district is also doubling down on peer support and hosting educational sessions for families and students.

    Montgomery County Public Schools in Maryland took a similar approach. School staff had to administer naloxone 18 times over the course of a school year, and five students died over the course of about one semester.

    When the district held community forums on the issue, Patricia Kapunan, the district’s medical officer, said, “Students were very vocal about wanting access to naloxone. A student is very unlikely to carry something in their backpack which they think they might get in trouble for.”

    So it, too, clarified its policy. While that was underway, local news reported that high school students found a teen passed out, with purple lips, in the bathroom of a McDonald’s down the street from their school, and used Narcan to revive them. It was during lunch on a school day.

    “We can’t Narcan our way out of the opioid use crisis,” said Kapunan. “But it was critical to do it first. Just like knowing 911.”

    Now, with the support of the district and county health department, students are training other students how to administer naloxone. Jackson Taylor, one of the student trainers, estimated they trained about 200 students over the course of three hours on a recent Saturday.

    “It felt amazing, this footstep toward fixing the issue,” Taylor said.

    Each trainee left with two doses of naloxone.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Overdone It? How To Speed Up Recovery After Exercise

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    How To Speed Up Recovery After A Workout (According To Actual Science)

    Has your enthusiasm ever been greater than your ability, when it comes to exercise?

    Perhaps you leapt excitedly into a new kind of exercise, or maybe you made a reprise of something you used to do, and found out the hard way you’re not in the same condition you used to be?

    If you’ve ever done an exercise session and then spent the next three days recovering, this one’s for you. And if you’ve never done that? Well, prevention is better than cure!

    Post-exercise stretching probably won’t do much to help

    If you like to stretch after a workout, great, don’t let us stop you. Stretching is, generally speaking, good.

    But: don’t rely on it to hasten recovery. Here’s what scientists Afonso et al. had to say recently, after doing a big review of a lot of available data:

    ❝There wasn’t sufficient statistical evidence to reject the null hypothesis that stretching and passive recovery have equivalent influence on recovery.

    Data is scarce, heterogeneous, and confidence in cumulative evidence is very low. Future research should address the limitations highlighted in our review, to allow for more informed recommendations.

    For now, evidence-based recommendations on whether post-exercise stretching should be applied for the purposes of recovery should be avoided, as the (insufficient) data that is available does not support related claims.❞

    Source: The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

    …and breath! What a title.

    Hot and Cold

    Contrast bath therapy (alternating hot and cold, which notwithstanding the name, can also be done in a shower) can help reduce muscle soreness after workout, because of how the change in temperature stimulates vasodilation and vasoconstriction, reducing inflammation while speeding up healing:

    Contrast Water Therapy and Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis

    If doing this in the shower isn’t practical for you, and you (like most people) have only one bathtub, then cold is the way to go for the most evidence-based benefits:

    Whole-Body Cryotherapy in Athletes: From Therapy to Stimulation. An Updated Review of the Literature

    Eat protein whenever, carbs after

    Eating protein before a workout can boost muscle protein synthesis. Be aware that even if you’re not bodybuilding, your body will still need to do cell replacement and repair, including in any muscle tissue that got damaged* during the workout

    If you don’t like eating before a workout, eating protein after is fine too:

    Pre- versus post-exercise protein intake has similar effects on muscular adaptations

    *Note: muscle tissue is supposed to get damaged (slightly!) during many kinds of workout.

    From lactic acid (that “burn” you feel when exercising) to microtears, the body’s post-workout job is to make the muscle stronger than before, and to do that, it needs you to have found the weak spots for it.

    That’s what exercise-to-exhaustion does.

    Eating carbs after a workout helps replace lost muscle glycogen.

    For a lot more details on optimal nutrition timing in the context of exercise (carbs, proteins, micronutrients, different kinds of exercise, etc), check out this very clear guide:

    International society of sports nutrition position stand: nutrient timing

    Alcohol is not the post-workout carb you want

    Shocking, right? But of course, it’s very common for casual sportspeople to hit the bar for a social drink after their activity of choice.

    However, consuming alcohol after exercise doesn’t merely fail to help, it actively inhibits glycogen replacement and protein synthesis:

    Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training

    Also, if you’re tempted to take alcohol “to relax”, please be aware that alcohol only feels relaxing because of what it does to the brain; to the rest of the body, it is anything but, and also raises blood pressure and cortisol levels.

    As to what to drink instead…

    Hydrate, and consider creatine and tart cherry supplementation

    Hydration is a no-brainer, but when you’re dehydrated, it’s easy to forget!

    Creatine is a very well-studied supplement, that helps recovery from intense exercise:

    International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine

    Tart cherry juice has been found to reduce muscle damage, soreness, and inflammation after exercise:

    Powdered tart cherry supplementation demonstrates benefit on markers of catabolism and muscle soreness following an acute bout of intense lower body resistance exercise

    Wondering where you can get tart cherry powder? We don’t sell it (or anything else), but here’s an example product on Amazon.

    And of course, actually rest

    That includes good sleep, please. Otherwise…

    Effects of Sleep Deprivation on Acute Skeletal Muscle Recovery after Exercise

    Rest well!

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  • Mind Gym – by Gary Mack and David Casstevens

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    While this book seems to be mostly popular amongst young American college athletes and those around them (coaches, parents, etc) its applicability is a lot wider than that.

    The thing is, as this book details, we don’t have to settle for less than optimal in our training—whatever “optimal” means for us, at any stage of life.

    The style is largely narrative, and conveys a lot of ideas through anecdotes. They are probably true, but whether they occured entirely as-written or have been polished or embellished is not so important, as to to give food for thought, and reflection on how we can hone what we’re doing to work the best for us.

    Nor is it just a long pep-talk, though it certainly has a motivational aspect. But rather, it covers also such things as the seven critical areas that we need to excel at if we want to be mentally robust, and—counterintuitively—the value of slowing down sometimes. The authors also talk about the importance of love, labor, and ongoing learning if we want a fulfilled life.

    Bottom line: if you are engaged with any sport or sport-like endeavor that you’d like to be better at, this book will sharpen your training and development.

    Click here to check out Mind Gym, and optimize yours!

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  • The Worry Trick – by Dr. David Carbonell

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Worry is a time-sink that rarely does us any good, and often does us harm. Many books have been written on how to fight anxiety… That’s not what this book’s about.

    Dr. David Carbonell, in contrast, encourages the reader to stop trying to avoid/resist anxiety, and instead, lean into it in a way that detoothes it.

    He offers various ways of doing this, from scheduling time to worry, to substituting “what if…” with “let’s pretend…”, and guides the reader through exercises to bring about a sort of worry-desensitization.

    The style throughout is very much pop-psychology and is very readable.

    If the book has a weak point, it’s that it tends to focus on worrying less about unlikely outcomes, rather than tackling worry that occurs relating to outcomes that are likely, or even known in advance. However, some of the techniques will work for such also! That’s when Dr. Carbonell draws from Acceptance and Commitment Therapy (ACT).

    Bottom line: if you would like to lose less time and energy to worrying, then this is a fine book for you.

    Click here to check out The Worry Trick, and repurpose your energy reserves!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Kimchi Fried Rice

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Fried rice is not something that leaps to many people’s minds when one says “health food”. But it can be! Today’s recipe is great for many aspects of health, but especially the gut, because of its star ingredient, the kimchi—as well as the fiber in the rest of the dish, which is mostly a variety of vegetables, as well as the rice, which we are assuming you got wholegrain. An optional egg per person adds more healthy fats too!

    You will need

    • Avocado oil, for frying. We picked avocado oil for its healthy fats profile, neutral taste, and high smoke point (we’ll be working at very high temperatures today that might make olive oil or coconut oil smoke). We also recommend against seed oils (e.g. sunflower or canola) for health reasons.
    • 1lb cooked and cooled rice—here’s our recipe for Tasty Versatile Rice if you don’t have leftovers you want to use
    • 7oz kimchi, roughly chopped
    • 4 spring onions, finely chopped
    • 4oz white cabbage, finely shredded
    • 3oz frozen peas, defrosted
    • 1 bulb garlic, thinly sliced
    • 1 carrot, grated
    • ½ red pepper, finely diced
    • 2 tbsp chili oil (or 2 tbsp extra virgin olive oil and 1 red chili, very finely chopped) ← don’t worry about the smoke point of this; it’s going to be for drizzling
    • 1 tbsp dark soy sauce
    • 2 tsp black pepper, coarse ground
    • Optional: 1 egg per person
    • Note: we didn’t forget to include salt; there’s simply enough already in the dish because of the kimchi and soy sauce.

    Method

    (we suggest you read everything at least once before doing anything)

    1) Lightly oil a wok (or similar) and crank up the heat as high as your stove can muster. Add the garlic and spring onions; keep them moving. When they’re turning golden, add the cabbage, carrot, and red pepper. Add them one by one, giving the wok a chance to get back to temperature each time before adding the next ingredient.

    2) When the vegetables are beginning to caramelize (if the temperature is good, this should only be a couple of minutes at most), add the rice, as well as the kimchi, peas, soy sauce, and black pepper. Toss everything ensure it’s all well-combined and evenly cooked. When it’s done (probably only another minute or two), take it off the heat.

    3) Optional: if you’re adding eggs, fry them now. Serve a bowl of kimchi-fried rice per person, adding 1 fried egg on top of each.

    4) Drizzle the chili oil as a colorful, tasty garnish that’s full of healthful polyphenols too.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Undoing The Damage Of Life’s Hard Knocks

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    Sometimes, What Doesn’t Kill Us Makes Us Insecure

    We’ve written before about Complex PTSD, which is much more common than the more popularly understood kind:

    PTSD, But, Well…. Complex.

    Given that C-PTSD affects so many people (around 1 in 5, but really, do read the article above! It explains it better than we have room to repeat today), it seems like a good idea to share tips for managing it.

    (Last time, we took all the space for explaining it, so we just linked to some external resources at the end)

    What happened to you?

    PTSD has (as a necessity, as part of its diagnostic criteria) a clear event that caused it, which makes the above question easy to answer.

    C-PTSD often takes more examination to figure out what tapestry of circumstances (and likely but not necessarily: treatment by other people) caused it.

    Often it will feel like “but it can’t be that; that’s not that bad”, or “everyone has things like that” (in which case, you’re probably one of the one in five).

    The deeper questions

    Start by asking yourself: what are you most afraid of, and why? What are you most ashamed of? What do you fear that other people might say about you?

    Often there is a core pattern of insecurity that can be summed up in a simple, harmful, I-message, e.g:

    • I am a bad person
    • I am unloveable
    • I am a fake
    • I am easy to hurt
    • I cannot keep my loved ones safe

    …and so forth.

    For a bigger list of common insecurities to see what resonates, check out:

    Basic Fears/Insecurities, And Their Corresponding Needs/Desires

    Find where they came from

    You probably learned bad beliefs, and consequently bad coping strategies, because of bad circumstances, and/or bad advice.

    • When a parent exclaimed in anger about how stupid you are
    • When a partner exclaimed in frustration that always mess everything up
    • When an employer told you you weren’t good enough

    …or maybe they told you one thing, and showed you the opposite. Or maybe it was entirely non-verbal circumstances:

    • When you gambled on a good idea and lost everything
    • When you tried so hard at some important endeavour and failed
    • When you thought someone could be trusted, and learned the hard way that you were wrong

    These are “life’s difficult bits”, but when we’ve lived through a whole stack of them, it’s less like a single shattering hammer-blow of PTSD, and more like the consistent non-stop tap tap tap that ends up doing just as much damage in the long run.

    Resolve them

    That may sound a bit like a “and quickly create world peace” level of task, but we have tools:

    Ask yourself: what if…

    …it had been different? Take some time and indulge in a full-blown fantasy of a life that was better. Explore it. How would those different life lessons, different messages, have impacted who you are, your personality, your behaviour?

    This is useful, because the brain is famously bad at telling real memories from false ones. Consciously, you’ll know that one was an exploratory fantasy, but to your brain, it’s still doing the appropriate rewiring. So, little by little, neuroplasticity will do its thing.

    Tell yourself a better lie

    We borrowed this one from the title of a very good book which we’ve reviewed previously.

    This idea is not about self-delusion, but rather that we already express our own experiences as a sort of narrative, and that narrative tends to contain value judgements that are often not useful, e.g. “I am stupid”, “I am useless”, and all the other insecurities we mentioned earlier. Some simple examples might be:

    • “I had a terrible childhood” → “I have come so far”
    • “I should have known better” → “I am wiser now”
    • “I have lost so much” → “I have experienced so much”

    So, replacing that self-talk can go a long way to re-writing how secure we feel, and therefore how much trauma-response (ideally: none!) we have to stimuli that are not really as threatening as we sometimes feel they are (a hallmark of PTSD in general).

    Here’s a guide to more ways:

    How To Get Your Brain On A More Positive Track (Without Toxic Positivity)

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: