A "Nourished" eBook review (plus an awesome falafel recipe)

By Amy Crawford

If you're looking for an affordable, easily accessible 'holistic guide' to cooking and eating, then I have a feeling this may well be it. 'Nourished' is the first eBook by Lesh Karan, former pharmacist and medical writer turned holistic food coach.

Does anyone else feel a bit stuck in an eating/cooking rut at home? I do, often. I tend to buy the same veggies, the same spices, the same everything and simply combine them in as many different ways that I can. It's for this reason I've often been drawn to Lesh's recipe creations and now, her eBook - for the way in which she draws upon her Indian heritage, thus inspiring me to think outside my square/kitchen. Whether it be the Coriander & Coconut Chutney or the Nourishing Dahl, the flavours are out of this world. You can just imagine the smells wafting through your kitchen as you make use of the (easily accessible) herbs and spices Lesh creatively suggests. Nourished consists of 93 delicious whole food, mostly vegetarian dishes, (though there are a handful of ethical fish and chicken dishes in there too). And of course, as with any recipe book I'd be happy to get behind, the dishes are gluten (and rubbish) free.

Not only do you get this huge selection of gorgeous recipes; Nourished provides sections on smart cooking, mindfulness, discovering real food and nourishing the soul. You'll learn how to satiate your hunger, reduce mindless eating and create a positive healthy relationship with food. In this way, Nourished indeed becomes a holistic guide to cooking and eating - a hugely beneficial resource for anyone on a journey to optimal health.

We have already started recreating some of the recipes here at THI headquarters. Check out these beauties, Hearty Tempeh Falafels.

Makes: 20 falafels (approx.)

You'll need:
200g organic tempeh, roughly chopped (we used chickpea tempeh)
1 1/2 cups cooked brown rice
1 cup roast pumpkin, mashed
1/4 cup sunflower seeds
1/4 cup sundried tomatoes, chopped
2 teaspoons dulse flakes (optional)
1 tablespoon cold-pressed olive oil
1 teaspoon roasted & ground cumin
1/2 teaspoon turmeric powder
4-6 garlic cloves
1 red chilli, finely chopped
1/2 small bunch fresh coriander
Sea salt, to season

Optional coating:
3 tablespoons each of black and white sesame seeds (or 6 tablespoons of one colour).

Preheat oven to 180C and line a baking tray with unbleached baking paper.

Keeping the sesame seeds aside, add all other falafel ingredients to a food processor and pulse until combined. Check for seasoning and adjust to your liking.

Tip mixture into a bowl and roll into falafel sized balls (or shape into patties). Add the sesame seeds to a plate and then roll each ball in the seeds. Place balls onto the lined baking tray and bake in oven for 20-25 minutes, until lightly golden. Beautiful served with a lovely green salad. Here we have combined it with freshly made hummus in a gluten free wrap.

* August 2015: Please note this eBook is no longer for sale. 



February 25 2014

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