Mouthwatering Protein Falafel

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Baking falafel, rather than frying it, has a strength and a weakness. The strength: it is less effort and you can do more at once. The weakness: it can easily get dry. This recipe calls for baking them in a way that won’t get dry, and the secret is one of its protein ingredients: peas! Add to this the spices and a tahini sauce, and you’ve a mouthwatering feast that’s full of protein, fiber, polyphenols, and even healthy fats.

You will need

  • 1 cup peas, cooked
  • 1 can chickpeas, drained and rinsed (keep the chickpea water—also called aquafaba—aside, as we’ll be using some of it later)
  • ½ small red onion, chopped
  • 1 handful fresh mint, chopped
  • 1 tbsp fresh parsley, chopped
  • ½ bulb garlic, crushed
  • 1 tbsp lemon juice
  • 1 tbsp chickpea flour (also called gram flour, besan flour, or garbanzo bean flour) plus more for dusting
  • 2 tsp red chili flakes (adjust per heat preferences)
  • 2 tsp black pepper, coarse ground
  • 1 tsp ground turmeric
  • ½ tsp MSG or 1 tsp low-sodium salt
  • Extra virgin olive oil

For the tahini sauce:

  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • ¼ bulb garlic, crushed
  • 5 tbsp aquafaba (if for some reason you don’t have it, such as for example you substituted 1 cup chickpeas that you cooked yourself, substitute with water here)

To serve:

Method

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

1) Preheat the oven to 350℉ / 180℃.

2) Blend the peas and chickpeas in a food processor for a few seconds. You want a coarse mixture, not a paste.

3) Add the rest of the main section ingredients except the olive oil, and blend again for a few more seconds. It should still have a chunky texture, or else you will have made hummus. If you accidentally make hummus, set your hummus aside and start again on the falafels.

4) Shape the mixture into balls; if it lacks structural integrity, fold in a little more chickpea flour until the balls stay in shape. Either way, once you have done that, dust the balls in chickpea flour.

5) Brush the balls in a little olive oil, as you put them on a baking tray lined with baking paper. Bake for 15–18 minutes until golden, turning partway through.

6) While you are waiting, making the tahini sauce by combining the tahini sauce ingredients in a high-speed blender and processing on high until smooth. If you do not have a small enough blender (a bullet-style blender should work for this), then do it manually, which means you’ll have to crush the garlic all the way into a smooth paste, such as with a pestle and mortar, or alternatively, use ready-made garlic paste—and then simply whisk the ingredients together until smooth.

7) Serve the falafels warm or cold, on flatbreads with leafy salad and the tahini sauce.

Enjoy!

Want to learn more?

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

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  • Grapes vs Strawberries – Which is Healthier?

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    Our Verdict

    When comparing strawberries to grapes, we picked the strawberries.

    Why?

    In terms of macros, grapes have more than 2x the carbs while strawberries have more than 2x the fiber, making this category an easy win for strawberries.

    In the category of vitamins, grapes have more of vitamins A, B1, B2, B6, and K, while strawberries have more of vitamins B3, B5, B9, C, and E, making for a 5:5 tie with comparable margins of difference.

    Looking at minerals, grapes have more potassium and manganese, while strawberries have more calcium, copper, iron, magnesium, phosphorus, selenium, and zinc. A clear win for strawberries here.

    When it comes to polyphenols, both of these fruits are abundant in many polyphenols, but it might interest you to know that strawberries have slightly more resveratrol than red/black grapes! Still, it’s close, and there are many other polyphenols in both, and honestly we’re calling this category a tie.

    Adding up the sections makes for a compelling overall win for strawberries, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Can We Drink To Good Health? ← while there are polyphenols such as resveratrol in red wine that per se would boost heart health, there’s so little per glass that you may need 100–1000 glasses per day to get the dosage that provides benefits in mouse studies.

    If you’re not a mouse, you might even need more than that!

    To this end, many people prefer resveratrol supplementation ← link is to an example product on Amazon, but there are plenty more so feel free to shop around 😎

    Enjoy!

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  • Sweet Potato vs Winter Squash – Which is Healthier?

    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.

    Our Verdict

    When comparing sweet potato to winter squash, we picked the sweet potato.

    Why?

    In terms of macros, the sweet potato has 2x the protein, 2x the carbs, and slightly more fiber. Because the protein numbers are small, the carb:fiber ratio is the deciding factor here, and has winter squash has the lower glycemic index (assuming cooking them both on a like-for-like basis), we’re going with that on macros, but it’s subjective.

    In the category of vitamins, sweet potato has more of vitamins A, B1, B2, B3, B5, B6, C, E, and choline, while winter squash has more of vitamins B9 and K. It’s interesting to note that while sweet potato is rightly famous for its vitamin A content, winter squash is actually very good for that too. Still, by the numbers, it’s a clear 9:2 victory for sweet potato here.

    When it comes to minerals, sweet potato has more calcium copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while winter squash has more selenium, meaning an 8:1 victory for sweet potato this time.

    In short, enjoy either or both, but sweet potato is the more nutritionally dense option for sure.

    Want to learn more?

    You might like to read:

    Carb-Strong or Carb-Wrong? Should You Go Light Or Heavy On Carbs?

    Enjoy!

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  • How To Escape From A Despairing Mood

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    When we are in a despairing mood, that’s when it can feel hardest to actually implement anything we know about getting out of one. That’s why sometimes, the simplest solutions are the best:

    Imagination Is Key

    Despairing moods occur when it’s hard to envision a better life. Imagination is the power to envision alternatives, such as new jobs, relationships, or lifestyle, but sadness can cloud our ability to imagine solutions like changing careers, moving house, or starting fresh. With enough imagination, most problems can be worked around—and new opportunities can always be found.

    Importantly: we are not bound by our past or present circumstances; we have the freedom and flexibility to choose new paths. That doesn’t mean it’ll always be a walk in the park, but “this too shall pass”.

    You may be thinking: “sometimes the hardship does pass, but can last many years”, and that is true. All the more reason to check if there’s a freer lane you can slip into to speed ahead. Even if there isn’t, the mere act of imagining such lanes is already respite from the hardships—and having envisioned such will make it much easier for you to recognise when opportunities for change do come along.

    To foster imagination, we are advised to expose ourselves to different narratives, preparing ourselves for alternative ways of living. Thus, we can reframe life’s challenges as intellectual puzzles, urging us to rebuild creatively and find new solutions!

    For more on all this, enjoy:

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    Want to learn more?

    You might also like to read:

    Behavioral Activation Against Depression & Anxiety

    Take care!

    Share This Post

Related Posts

  • Pumpkin Protein Crackers
  • Vegetarian & Vegan Diets: Good Or Bad For Brain Health?

    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.

    It’s well-established that most people should eat more plants, and generally speaking, less meat. But what about abstaining from meat completely? And what about abstaining from all animal products?

    For a more general overview (rather than specifically brain health), check out: Do We Need Animal Products To Be Healthy?

    Now, about brains…

    Before Homo sapiens was a thing, our precursors such as Homo habilis developed language (thus: greatly enhanced collaborative teamwork) and cooking, resulting in Homo ergaster (who came approximately next in line, give or take taxonomical quibbles) having twice the cranial capacity, generally attributed to being able to acquire and—where appropriate—cook calorie-dense food, which included meat, and also tubers that can’t be safely eaten raw. It’s estimated (based on forensic examination of tooth wear, mineralization, microdeposits of various kinds, etc) that our consumption of animal products in that era was around 10% of our diet (fluctuating by region, of course), but it likely was an important one.

    By the time we got to Homo erectus, our skulls (including our cranial cavities, and thus it is presumed, our brains) were actually larger than in Homo sapiens. You may be wondering about Homo neanderthalensis; our cousins (or in some cases, ancestors—but that is beyond the scope of today’s article) also had larger cranial cavities than us, and certainly enjoyed comparatively advanced culture, arts, religion, etc.

    Fast-forward to the present day. Nothing is going to meaningfully change our skull size, as individuals. Brain size? Well, keep hydrated or it’ll shrink. Don’t overhydrate or it’ll swell. Neuroplasticity means we can increase (or lose) volume in specific areas of the brain, according to what we do most of. For example, if you were to scan this writer’s brain, you’d probably find overdevelopment in the various areas pertaining to language and memory, as that’s been “my thing” for as long as I can remember (which is a long way). See also: An Underrated Tool Against Alzheimer’s

    The impact of diet in the modern day

    Unlike our distant ancestors, if we want a high-calorie snack we can buy some nuts from the supermarket, and if anything, this can be a problem (as many people’s go-to high-calorie snack may be a lot less healthy than that), and in turn cause problems for the brain, because too many pizzas, cheeseburgers, tater tots, and so forth cause chronic inflammation, and thus, neuroinflammation.

    See also: 6 Worst Foods That Cause Dementia

    So much for “calories for the brain”. Yes, the brain definitely needs calories (it expends a very large portion of our daily calorie intake), but you can have too much of a good thing.

    In any case, the brain needs more than just calories!

    For example, you may remember the “6 Pillars Of Nutritional Psychiatry”, which are:

    1. Be whole; eat whole
    2. Eat the rainbow
    3. The greener, the better
    4. Tap into your body intelligence
    5. Consistency & balance are key
    6. Avoid anxiety-triggering foods

    For more on all of those, see Dr. Uma Naidoo’s 6 Pillars Of Nutritional Psychiatry ← She’s a Harvard-trained psychiatrist, professional chef graduating with her culinary school’s most coveted award, and a trained nutritionist. Between those three qualifications, she knows her stuff when it comes to the niche that is nutritional psychiatry.

    When it comes to any potential nutritional deficiencies of a vegetarian or vegan diet, it’s a matter of planning.

    Properly planned vegetarian diets are rich in essential nutrients like carbohydrates, fiber, magnesium, potassium, folate, vitamins C and E, and an abundance of phytochemicals, which support brain health (and overall health too, but today is about brain health).

    However, if not well-planned, they can indeed lack certain nutrients such as vitamin B12, iron, and omega-3 fatty acids, which are critical for brain function.

    In essence, there’s a difference between a “whole foods plant-based diet” and junk food that just happens to be vegetarian or vegan.

    Vitamin B12 is usually supplemented by vegans, but it can also be enjoyed from nutritional yeast used in cooking (it adds a cheesy flavor to dishes for which that’d be appropriate).

    Iron is a fascinating beast, because while everyone thinks of red meat (which is indeed rich in iron), not only are there good plant-based sources of iron, but there are important considerations when it comes to bioavailability differences between heme and non-heme iron. In few words, heme iron (from blood etc) is more bioavailable by 1.8x, but all iron, including non-heme iron (from beans, greens, etc) can have its bioavailability multiplied by 5x just by having it with vitamin C:

    Avoiding Anemia (More Than Just “Get More Iron”)

    Omega-3 fatty acids, for vegetarians that mostly means eggs. See: Eggs: All Things In Moderation?

    For vegans, we must look to nuts and seeds, for the most part. Or supplement—many omega 3 supplements are vegan, made from algae, or seaweed (that in turn is composed partially or entirely of algae):

    A Deeper Dive Into Seaweed

    So really, it comes down to “make sure you still get these things”, and once you’re used to it, it’s easy.

    For those who prefer to keep some meat in their diet

    Our summary in our top-linked article (Do We Need Animal Products To Be Healthy?) concluded:

    • Most of us can live healthily and happily on just plants if we so choose.
    • Some people cannot, and will require varying kinds (and quantities) of animal products.
    • As for red and/or processed meats, we’re not the boss of you, but from a health perspective, the science is clear: unless you have a circumstance that really necessitates it, just don’t.
      • Same goes for pork, which isn’t red and may not be processed, but metabolically it’s associated with the same problems.
    • The jury is out on poultry, but it strongly appears to be optional, healthwise, without making much of a difference either way
    • Fish is roundly considered healthful in moderation. Enjoy it if you want, don’t if you don’t.

    And the paper from which we’ve largely been working from today included such comments as:

    ❝ Evidence suggests that vegan and vegetarian diets, when well planned, can be rich in phytonutrients and antioxidants, which have been associated with lower levels of inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6). These findings indicate a potential role in reducing systemic inflammation and oxidative stress, both of which are linked to neurodegenerative diseases.

    However, deficiencies in critical nutrients such as vitamin B12, DHA, EPA, and iron have been consistently associated with an increased risk of cognitive decline, mood disturbances, and neurodegenerative disorders.

    While plant-based diets provide anti-inflammatory and antioxidant benefits, their neurological implications depend on nutrient adequacy. Proper planning, supplementation, and food preparation techniques are essential to mitigate risks and enhance cognitive health.❞

    Source: Impact of Vegan and Vegetarian Diets on Neurological Health: A Critical Review ← you can see that they also cover the same nutrients that we do

    One final note, not discussed above

    We often say “what’s good for your heart is good for your brain”, because the former feeds the latter (with oxygen and nutrients) and assists in cleanup (of detritus that otherwise brings about cognitive decline).

    So with that in mind…

    What Matters Most For Your Heart? ← hint: it’s fiber. So whether you eat animal products or not, please do eat plenty of plants!

    Take care!

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  • You can now order all kinds of medical tests online. Our research shows this is (mostly) a bad idea

    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.

    Elena.Katkova/Shutterstock

    Many of us have done countless rapid antigen tests (RATs) over the course of the pandemic. Testing ourselves at home has become second nature.

    But there’s also a growing worldwide market in medical tests sold online directly to the public. These are “direct-to-consumer” tests, and you can access them without seeing a doctor.

    While this might sound convenient, the benefits to most consumers are questionable, as we discovered in a recent study.

    What are direct-to-consumer tests?

    Let’s start with what they’re not. We’re not talking about patients who are diagnosed with a condition, and use tests to monitor themselves (for example, finger-prick testing to monitor blood sugar levels for people with diabetes).

    We’re also not talking about home testing kits used for population screening, such as RATs for COVID, or the “poo tests” sent to people aged 50 and over for bowel cancer screening.

    Direct-to-consumer tests are products marketed to anyone who is willing to pay, without going through their GP. They can include hormone profiling tests, tests for thyroid disease and food sensitivity tests, among many others.

    Some direct-to-consumer tests allow you to complete the test at home, while self-collected lab tests give you the equipment to collect a sample, which you then send to a lab. You can now also buy pathology requests for a lab directly from a company without seeing a doctor.

    Hands preparing a RAT.
    We’ve all become accustomed to RATs during the pandemic.
    Ground Picture/Shutterstock

    What we did in our study

    We searched (via Google) for direct-to-consumer products advertised for sale online in Australia between June and December 2021. We then assessed whether each test was likely to provide benefits to those who use them based on scientific literature published about the tests, and any recommendations either for or against their use from professional medical organisations.

    We identified 103 types of tests and 484 individual products ranging in price from A$12.99 to A$1,947.

    We concluded only 11% of these tests were likely to benefit most consumers. These included tests for STIs, where social stigma can sometimes discourage people from testing at a clinic.

    A further 31% could possibly benefit a person, if they were at higher risk. For example, if a person had symptoms of thyroid disease, a test may benefit them. But the Royal Australian College of General Practitioners does not recommend testing for thyroid disease in people without symptoms because evidence showing benefits of identifying and treating people with early thyroid disease is lacking.

    Some 42% were commercial “health checks” such as hormone and nutritional status tests. Although these are legitimate tests – they may be ordered by a doctor in certain circumstances, or be used in research – they have limited usefulness for consumers.

    A test of your hormone or vitamin levels at a particular time can’t do much to help you improve your health, especially because test results change depending on the time of day, month or season you test.

    Most worryingly, 17% of the tests were outright “quackery” that wouldn’t be recommended by any mainstream health practitioner. For example, hair analysis for assessing food allergies is unproven and can lead to misdiagnosis and ineffective treatments.

    More than half of the tests we looked at didn’t state they offered a pre- or post-test consultation.

    A woman opening a box, which sits on her lap.
    Ordering medical tests online probably isn’t a good idea.
    fizkes/Shutterstock

    Products available may change outside the time frame of our study, and direct-to-consumer tests not promoted or directly purchasable online, such as those offered in pharmacies or by commercial health clinics, were not included.

    But in Australia, ours is the first and only study we know of mapping the scale and variety of direct-to-consumer tests sold online.

    Research from other countries has similarly found a lack of evidence to support the majority of direct-to-consumer tests.

    4 questions to ask before you buy a test online

    Many direct-to-consumer tests offer limited benefits, and could even lead to harms. Here are four questions you should ask yourself if you’re considering buying a medical test online.

    1. If I do this test, could I end up with extra medical appointments or treatments I don’t need?

    Doing a test yourself might seem harmless (it’s just information, after all), but unnecessary tests often find issues that would never have caused you problems.

    For example, someone taking a diabetes test may find moderately high blood sugar levels see them labelled as “pre-diabetic”. However, this diagnosis has been controversial, regarded by many as making patients out of healthy people, a large number of whom won’t go on to develop diabetes.

    2. Would my GP recommend this test?

    If you have worrying symptoms or risk factors, your GP can recommend the best tests for you. Tests your GP orders are more likely to be covered by Medicare, so will cost you a lot less than a direct-to-consumer test.

    3. Is this a good quality test?

    A good quality home self-testing kit should indicate high sensitivity (the proportion of true cases that will be accurately detected) and high specificity (the proportion of people who don’t have the disease who will be accurately ruled out). These figures should ideally be in the high 90s, and clearly printed on the product packaging.

    For tests analysed in a lab, check if the lab is accredited by the National Association of Testing Authorities. Avoid tests sent to overseas labs, where Australian regulators can’t control the quality, or the protection of your sample or personal health information.

    4. Do I really need this test?

    There are lots of reasons to want information from a test, like peace of mind, or just curiosity. But unless you have clear symptoms and risk factors, you’re probably testing yourself unnecessarily and wasting your money.

    Direct-to-consumer tests might seem like a good idea, but in most cases, you’d be better off letting sleeping dogs lie if you feel well, or going to your GP if you have concerns.The Conversation

    Patti Shih, Senior Lecturer, Australian Centre for Health Engagement, Evidence and Values, University of Wollongong; Fiona Stanaway, Associate Professor in Clinical Epidemiology, University of Sydney; Katy Bell, Associate Professor in Clinical Epidemiology, Sydney School of Public Health, University of Sydney, and Stacy Carter, Professor and Director, Australian Centre for Health Engagement, Evidence and Values, University of Wollongong

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • 5 Self-Care Trends That Are Actually Ruining Your Mental Health

    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.

    Ok, some of these are trends; some are more perennial to human nature. For example, while asceticism is not a new idea, the “dopamine detox” is, and “bed rotting” is not a trend that this writer has seen recommended anywhere, but on the other hand, there are medieval illustrations of it—there was no Netflix in sight in the medieval illustrations, but perhaps a label diagnosing it as “melancholy”, for example.

    So without further ado, here are five things to not do…

    Don’t fall into these traps

    The 5 things to watch out for are:

    1. Toxic positivity: constantly promoting positivity regardless of the reality of a situation can shame or invalidate genuine emotions, preventing people from processing their real feelings and leading to negative mental health outcomes—especially if it involves a “head in sand” approach to external problems as well as internal ones (because then those problems will never actually get dealt with).
    2. Self-indulgence: excessive focus on personal desires can make you more self-centered, less disciplined, and ultimately dissatisfied, which hinders personal growth and mental wellness.
    3. Bed rotting: spending prolonged time in bed for relaxation or entertainment can decrease motivation, productivity, and lead to (or worsen) depression rather than promoting genuine rest and rejuvenation.
    4. Dopamine detox: abstaining from pleasurable activities to “reset” the brain simply does not work and can lead to loneliness, boredom, and worsen mental health, especially when done excessively.
    5. Over-reliance on self-help: consuming too much self-help content or relying on material possessions for well-being can lead to information overload, unrealistic expectations, and the constant need for self-fixing, rather than fostering self-acceptance and authentic growth. Useful self-help can be like taking your car in for maintenance—counterproductive self-help is more like having your car always in for maintenance and never actually on the road.

    For more on all of these, enjoy:

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    Want to learn more?

    You might also like to read, and yes these are pretty much one-for-one with the 5 items above, doing a deeper dive into each in turn,

    1. How To Get Your Brain On A More Positive Track (Without Toxic Positivity)
    2. Self-Care That’s Not Just Self-Indulgence
    3. The Mental Health First-Aid That You’ll Hopefully Never Need
    4. The Dopamine Myth
    5. Behavioral Activation Against Depression & Anxiety

    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

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