Nutrition for Movement - Amanda and Plants
Movement health is connected to tissue health. Nutrient dense plant-based foods are essential for healthy tissues. Amanda is a wealth of knowledge when it comes to eating plant-based, getting nutritional balance, and making them easy and tasty at the same time. Whether you are looking to add more plant-based recipes into your current diet, or looking to go into a full plant-based diet, you can with some of her ideas.
We will be bringing more recipes and ideas that help get all types of nutrients in ways that benefit your movement. Here is the full recipe and a note from Amanda.
Noell Zwahlen
Air Fryer Falafel w/ Vegan Tahini~
Ingredients:
1-15 oz can chickpeas-drained
8-cloves of garlic
1 medium white onion-chopped
1 cup fresh parsley
3/4 cup fresh cilantro
1/3 cup fresh dill
1 1/2 tablespoons of lemon juice
3 teaspoons cumin
1 teaspoon salt
1/2 cup all purpose flour
1 teaspoon baking powder
In a food processor, combine ~ chickpeas, garlic, onion, parsley, cilantro, dill, lemon juice, cumin and salt. Mix or pulse until all ingredients become a doughlike consistency.
Put mixture into a bowl and mix 1/2 cup of all purpose flour and 1 teaspoon baking powder. Cover and refrigerate for 1 hour. While mixture is chilling you can start on the tahini sauce.
3. Once falafel mix is chilled, make ping-pong sized balls with the mixture.
Place balls in air fryer for 9 minutes at 380 degrees, then flip them over for another 9 minutes or until they start to brown.
Once they are done, remove them from air fryer and let them cool slightly.
To serve, put them on a plate with cabbage, sliced mini cucumbers and tomato or put them in a pita. Dip them or pour tahini sauce over them! Whatever your heart or stomach desires :)
Vegan Tahini Sauce~
1 cup of plain almond yogurt
2 tablespoons of tahini
2 1/2 tablespoons of lemon juice
4 gloves of garlic (use a garlic press or mince)
A pinch of salt and pepper (optional)
Mix all ingredients in a bowl and refrigerate for 30 minutes to an hour.
Hi, my name is Amanda. Most of you know me from M4SL but some of you may not. Many of you may not know that I live a vegan lifestyle and am passionate about the community and health benefits of plant-based foods. Other than my qualifications in movement science, I am also a certified Integrative Nutrition Health Coach, and I love introducing plant-based meals to as many people as possible.
Research has proven there are may benefits to eating primarily plant-based food including reducing the risk of diabetes, heart disease, obesity and even certain cancers. When you consume more plants you will be adding fiber, antioxidants, healthy fats and proteins (yes, plants have protein, but we’ll save that for next time), which will boost your metabolism, boost your digestive function and give you more energy.
Today I am sharing a delicious and simple recipe with you - Falafel with Vegan Tahini Sauce. For this recipe I chose to use an air fryer. If you don’t have one I highly suggest investing in one. With an air fryer you’ll use a fraction of the oil (which will cut out unnecessary calories and fat) while still getting that light and crispy texture, the clean up is super easy, you will spend less time in the kitchen and best of all, you will feel guilt free!
If you want to lose weight, improve your quality of sleep, feel less bloated, or just improve your overall quality of life, you’re in the right place! I am here to inspire, motivate and guide you to lead a happy and healthy life!
Amanda Martin
Integrative Nutrition Health Coach