07 Jun Do We Really Need Sodium in Our Diet? // Baked Falafel with Lemon Garlic Cream

Share with your friends! Share on StumbleUpon0Share on Yummly0Pin on Pinterest0Share on Facebook0

NUMEROUS SCIENTIFIC STUDIES NOW CONFIRM THAT A WHOLE FOODS DIET COMPRISED PRIMARILY OF VEGETABLES, FRUITS, GRAINS, LEGUMES, AND NUTS WITHOUT ADDED OIL, SUGAR, AND SALT IS OPTIMAL FOR HUMAN HEALTH, NOT ONLY PREVENTING A BROAD RANGE OF DISEASE AND ILLNESSES, BUT ALSO REVERSING SOME OF THE MOST DANGEROUS CHRONIC CONDITIONS.  THIS FINDING IS OF THE HIGHEST IMPORTANCE TO THE COMMONWEALTH BECAUSE IT COMMUNICATES A TRUTH THAT HAS THE POWER TO SAVE LIVES.”        

– PLANTPURE NATION 

 

Meal Plan #23

 

BARELY VEGAN MEAL PLAN #23

SMOOTHIE:  SAVORY TOMATO, CILANTRO, AVOCADO SMOOTHIE
LUNCH:  CRISPY BAKED CHICKPEA FALAFEL WITH LEMON CREAM
DINNER:   CLAM SOUP WITH BABY SCALLOPS, GARLIC & THYME

 

Savory Tomato Avocado SmoothieSavory Tomato Avocado SmoothieBaked Falafel with Lemon CreamBaked Falafel with Lemon Cream

 

Clam Soup with Garlic and ThymeClam Soup with Garlic and Thyme

 

I’ve started to dabble in savory smoothies recently.  When I first made this savory Tomato, Cilantro, and Avocado Smoothie I thought “Hmmmm, it’s okay”.   Then I added a little salt and it completely changed the taste of the smoothie!   It made it so much better, as salt does with most foods.  When used properly, salt can make a “blah” dish taste great!  I was worried what my readers would think about putting a pinch of  salt in their breakfast smoothie.  Is that taboo in the smoothie world?!   Will they think the smoothie is unhealthy now?

Well I don’t think it’s unhealthy!  Especially since a lot of people eat salty bacon, eggs, etc… for breakfast every morning.   This made me want to learn more about sodium and how it benefits our bodies.

Sodium is actually needed for our bodies to function properly.   Don’t get me wrong, I think most of us eat way too much salt and we should all try to practice eating our foods with less salt (i was always known to have a heavy hand with salt), but I do see many people without any serious health issues completely cutting out salt from their diets because they see other people doing it and I always find that a little interesting.

According to studies, sodium “helps control the balance between fluid in the cells and fluid outside the cells in your body. It also controls blood pressure. Sodium influences the body’s function to either hold onto extra fluid when you need it or excrete fluid when you don’t.  Sodium also plays an essential role in nerve and muscle functioning.”  

I would also like to add that tons of plant foods naturally contain sodium and we could probably get enough daily sodium by eating certain vegetables everyday. For example, one cup of raw Swiss chard contains about 313 milligrams of sodium and one cup of raw celery contains about 96 milligrams of sodium.   From what I’ve learned there is no official minimum daily sodium intake requirement, but some say our bodies could do well with just 200 – 500 milligrams a day.  One cup of Swiss Chard easily covers that!

So in the end, like I say with most things, we should do what feels right for our bodies.  My husband has high blood pressure so he tried to completely cut sodium out of his diet, but he started to feel very bad and weak (which I later learned is a common symptom for some people who completely cut out sodium), so he ended up adding it back into his diet.  Now he eats very low sodium. He did what was right for him.

If you do choose to use salt in your food, try to use high quality salt, like Pink Himalayan Salt or natural Sea Salt.  I would stay away from Iodized salt.  Check your ingredient labels my friends!  You’ll be surprised that your salt might contain more ingredients than just salt.  A lot of them have a chemical added to keep the salt from clumping together.   Ummmm, I’ll take the clumpy chemical-free salt please!

I hope you give all of the recipes in this meal plan a try, especially the Crispy Baked Falafel with Lemon Cream.  These bad boys are super flavorful, low in fat, and have a good amount of protein from the chickpeas!!  Hec, if you don’t oil your baking sheet and use parchment paper then they will be fat-free!!  Woohoo!

 

***NOTE: This blog is not intended to replace the advice of a qualified healthcare practitioner.  All information contained in this blog is the opinion of Monique and is not to be interpreted as medical advice.

 

  • Want MORE healthy meal plans?!  Click Here. 
  • Why does this blog post have 3 recipes? Find out in the FAQ Section!
  • Still confused as to what exactly Daytime Vegan is? Learn more in the ABOUT Section

 

Transition-Guide

 

Click HERE to receive your complimentary Guide to Transition to a Healthier Lifestyle eBook!  This book has tips and tricks to succeed on a healthy lifestyle.  It offers grocery shopping tips, meal planning tips, and a chart that shows you exactly how I plan my weekly meals.  Once you’re ready to start eating healthy watch my Weekly Meal Prepping video to help you get started!

FOLLOW ME ON INSTAGRAMPINTEREST, FACEBOOK, OR YOUTUBE FOR MORE AWESOME RECIPES!!

5.0 from 2 reviews
Baked Chickpea Falafel with Lemon Garlic Cream
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Lunch
Serves: Makes 6 - 7 patties
Ingredients
  • 1 tablespoon + 2 tablespoons olive oil
  • 2 ½ cups chickpeas, preferably freshly cooked or canned rinsed & drained
  • ½ red onion, diced small
  • 6 garlic cloves, minced
  • ¼ cup parsley, finely chopped
  • ½ cup cilantro, finely chopped
  • ¼ cup lemon juice
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 2 teaspoons curry powder
  • 2 teaspoons baking powder
  • 2 tablespoons chickpea flour
  • salt to taste
  • pepper to taste
  • LEMON CREAM
  • 1 cup cashews
  • juice of 2 lemons
  • ¼ cup red onion
  • 1 teaspoon ground coriander
  • salt to taste
  • ¼ cup water, filtered if possible
Instructions
  1. Preheat the oven to 350F. Lightly oil a baking sheet with 1 tablespoon olive oil.
  2. To make the patties, add the chickpeas to a bowl and use a fork or potato masher to mash all of the chickpeas. Add the next 12 ingredients to the bowl and thoroughly mix.
  3. You could also do this in a food processor. I would pulse the mixture and stop every now and then to stir it and ensure the mixture is not becoming too mushy and watery. Blending it too much could result in watery patties.
  4. Taste the mixture for seasoning and add more salt if needed. Take a ½ cup of the mixture and form a patty. Place the patty on the oiled baking sheet and finish making the rest of the patties. Brush to top of the patties with the remaining 2 tablespoons olive oil.
  5. Bake the falafel patties for 20 minutes, flip them over, and bake for another 20 minutes.
  6. While the patties are baking, place all of the Lemon Cream ingredients in a blender and blend until smooth.
  7. To serve, place the baked falafel patties on your plate and top with the lemon cream. I like to eat this over a salad and sometimes in a wrap.

5.0 from 2 reviews
Clam Soup with Baby Scallops, Garlic, and Thyme
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dinner
Serves: Makes 3½ cups
Ingredients
  • 2 tablespoons olive oil
  • 5 garlic cloves, minced
  • 5 fresh thyme sprigs
  • 5 anchovy filets
  • 1 pound wild caught middle neck clams, cleaned
  • 3 cups clam broth, or seafood stock
  • ¼ pound bay scallops
  • juice of 1 lemon
  • salt and pepper to taste
Instructions
  1. Place a large pot on medium heat. Add 2 tablespoons olive oil. Add the garlic, thyme, and anchovies and cook for about 1 minute, until the garlic has softened a little and the anchovies have pretty much melted in the olive oil.
  2. Add the clams and clam broth, or seafood stock, to the pot. Cover with a lid and cook until the clams open, about 3 minutes. Remove the lid, turn off the heat, and add the scallops , lemon juice, salt, and pepper. Stir and serve.
  3. SUGGESTED SIDE: Roasted Asparagus

5.0 from 2 reviews
Savory Tomato, Cilantro, Avocado Smoothie
 
Prep time
Total time
 
Author:
Recipe type: Breakfast
Serves: 1
Ingredients
  • 2 vince ripe tomatoes, roughly chopped
  • ½ hass avocado
  • ¼ cup cilantro
  • 2 garlic cloves
  • 1 tablespoon apple cider vinegar (Braggs brand if possible)
  • 1 cup water, filtered if possible
  • 1 cup ice
  • salt to taste
Instructions
  1. Blend everything together until smooth. Add water to adjust the sweetness and consistency, if desired.
Notes
You could omit the salt if you want to, but the salt really helps the flavors come together.

Share with your friends! Share on StumbleUpon0Share on Yummly0Pin on Pinterest0Share on Facebook0
47 Comments
  • Kylie cre8tone
    Posted at 05:29h, 07 June Reply

    Such a lovely recipe.. I like the presentation of your food too! Looks tempting and yummy!

    • Daytime Vegan
      Posted at 06:14h, 07 June Reply

      Thanks

  • Raya
    Posted at 10:04h, 07 June Reply

    Wow all these recipes look extremely delicious. Can’t wait to try making them myself 🙂

    • Daytime Vegan
      Posted at 16:55h, 07 June Reply

      Thank you!

  • Anna Nuttall
    Posted at 11:28h, 07 June Reply

    I should show this my mum as she type 2 diabetic and she *trying* to be vegan – she not quite got the hang of it. So I always on the look out for new vegan recipe. Thank you for this 🙂 xx

    • Daytime Vegan
      Posted at 16:55h, 07 June Reply

      Awesome! I hope she can try some of the recipes. Thank you! 🙂

  • roch
    Posted at 11:32h, 07 June Reply

    Just curious, does the Pink Himalayan Salt taste any different from the typical salt that’s sold in the market? It’s fascinating that it’s colored pink. I also wonder how it became pink.

    • Daytime Vegan
      Posted at 16:55h, 07 June Reply

      I’m sure it tastes different than iodized salt, but to me it tastes the same as the Sea Salt and Kosher Salt I used to use. I love that it is naturally pink too! 🙂

  • Jane Rosewood
    Posted at 11:57h, 07 June Reply

    I totally agree with you. I think it’s all about balance in life in everything we do (Including salt). And the recipes look great. Definitely going to try them out!

    • Daytime Vegan
      Posted at 16:51h, 07 June Reply

      Thank you!

  • Bhushavali
    Posted at 21:07h, 07 June Reply

    Chickpeas patty is pretty interesting. Infact the Indian Subway restaurant chain has something like this. It has so many veg options infact…. Oh damn, I’m missing it!!

    • Daytime Vegan
      Posted at 22:47h, 07 June Reply

      lol! I brought back some memories, huh?! I wish the Subway here had that option. 🙂

  • Lana Slaybell
    Posted at 21:55h, 07 June Reply

    Until now, I still haven’t taken my culinary assessment yet, and I still have no idea what to cook. We have to cook 11 dishes in like 4 hours. Imagine that! Your blog really helps me decide on what I should make. I still have no idea what to make for the salads.

    • Daytime Vegan
      Posted at 22:48h, 07 June Reply

      You’re in culinary school?! Cool!! I remember having to cook a bunch of dishes for my final semester. It was fun, but a little nerve-wrecking. Good luck! Glad I could be a little help for you. 🙂

  • Fernando C Lachica
    Posted at 00:23h, 08 June Reply

    Personally I loved vegetables but I am not a Vegan all the way. Yes, rock salt is better than iodized one. Well, everyone’s preferences differs but healthy eating is a must for all.

    • Daytime Vegan
      Posted at 00:28h, 08 June Reply

      Well that’s great because this lifestyle is not 100% vegan. Thanks for visiting!!

  • Jason Panuelos
    Posted at 01:58h, 08 June Reply

    The falafel is GORGEOUS! I wish we had these in ingredients in Manila! :O

    • Daytime Vegan
      Posted at 02:23h, 08 June Reply

      Thank you so much!!

  • Taria Shondell Faison
    Posted at 02:16h, 08 June Reply

    You have some really interesting recipes. I have wanted to try new healthier recipes for my family and I can try some of yours!

    • Daytime Vegan
      Posted at 02:22h, 08 June Reply

      Thank you!!

  • Fred H
    Posted at 02:32h, 08 June Reply

    I cannot imagine the combination of spices with avocado. I usually take my avocado with milk, and is it. Chick pea falafel also very interesting. Does it taste like hummus?

    • Daytime Vegan
      Posted at 02:37h, 08 June Reply

      Oooh, avocado and milk sounds so interesting! No, it does not taste like hummus!! Falafel has more seasoning and spices in it than hummus. 🙂

  • phyliciamarie
    Posted at 05:09h, 08 June Reply

    i totally agree, sodium is essential, we just need to cut back on it because we consume a lot of salty food already. I love salty food, but when I have too much sodium I bloat.

    • Daytime Vegan
      Posted at 05:23h, 08 June Reply

      Ugghh, salt makes me bloat too! It sucks, but I’ll never completely cut out salt because I love me some salty food too! lol

  • Lee rosales
    Posted at 06:41h, 08 June Reply

    Great recipe for health junkies. Not for me though.

    • Daytime Vegan
      Posted at 06:47h, 08 June Reply

      lol! what a ridiculous comment to leave on a HEALTH FOOD BLOG!

  • Elizabeth O.
    Posted at 07:56h, 08 June Reply

    These are all lovely recipes. You never fail to make appetizing food and that smoothie is a nice change from all the berries. I think you can’t cut sodium completely, but you can’t have too much of it either. It’s good to have a balance.

    • Daytime Vegan
      Posted at 16:48h, 08 June Reply

      Thank you, I agree! It’s good to have balance.

  • Franc Ramon
    Posted at 11:57h, 08 June Reply

    I think salt can go well with smoothies. Even milk teas now come with rock salt variety. It’s also needed in right amount by our system.

    • Daytime Vegan
      Posted at 16:47h, 08 June Reply

      Oh I didn’t know that about milk teas and rock salt! Thanks for sharing 🙂

  • Jessy @ The Life Jolie
    Posted at 16:07h, 08 June Reply

    These sound awesome- I wish they were my lunch today!

    • Daytime Vegan
      Posted at 16:46h, 08 June Reply

      lol, thank you!

  • Tiffany Yong
    Posted at 18:24h, 08 June Reply

    I didn’t know one cup of raw celery contains about 96 milligrams of sodium! But I do know Pink Himalayan salt is pretty good and appropriate amount of sodium is good for health.

    • Daytime Vegan
      Posted at 19:07h, 08 June Reply

      Yes, that was interesting for me to learn as well!

  • May Palacpac
    Posted at 23:11h, 08 June Reply

    I’ve tasted a mango smoothie with salt in it, it made the taste a bit more interesting. After reading so much about food scares and all, I’ve come to the conclusion that “anything excessive is bad” still holds true 😉

    You know, I’ve not tasted a falafel yet, I’m thinking of trying your recipe one of these days. I wonder if I’ll like it.

    • Daytime Vegan
      Posted at 23:30h, 08 June Reply

      I agree. Too much of anything isn’t always a good thing! I think you’ll like the recipe! Hope you give it a try. Thanks! 🙂

  • Sunshine Kelly
    Posted at 02:18h, 09 June Reply

    Thanks for the healthy eating tips and all these delicious and healthy recipes. I think this weekend I am going to try the Clam Soup with Baby Scallops, Garlic, and Thyme.

    • Daytime Vegan
      Posted at 02:19h, 09 June Reply

      Thank you! I hope you like it. 🙂

  • Shub
    Posted at 09:59h, 09 June Reply

    Tomato-Avocado is an interesting combo! Just wondering whether the sourness of tomato takes over creaminess of avocado…Falafel recipe is superb.

    • Daytime Vegan
      Posted at 23:49h, 09 June Reply

      It doesn’t in my opinion. I think the avocado really helps smooth out all the flavors. Thank you! 🙂

  • Roxy C
    Posted at 12:53h, 09 June Reply

    I’m not sold on this tomato-avocado smoothie. It seems like it would almost be drinking cold soup or something. However, I am 100% here for that clam soup! Looks yummy!

    • Daytime Vegan
      Posted at 23:48h, 09 June Reply

      You’re right! There isn’t much difference between savory smoothies and cold soups honestly. I like cold soups sometimes though. Either way, it’s tasty! 🙂

  • Jasmine Watts
    Posted at 12:54h, 09 June Reply

    Yumm.. This recipe looks delicious and I would love to try this recipe today!!

    • Daytime Vegan
      Posted at 23:47h, 09 June Reply

      Thanks

  • Maya
    Posted at 16:08h, 09 June Reply

    I totally agree! Its all about balance and figuring out what is right for YOUR body! I’ve been looking for some new recipes to try, this is a must!!!

    • Daytime Vegan
      Posted at 23:47h, 09 June Reply

      I’m glad you agree! Thank you!

  • Pal Raine
    Posted at 03:25h, 10 June Reply

    I tasted a cake using the Himalayan salt and its very yummy! I love the taste so much, that is why I keep coming back to this CAKE HOUSE.

Post A Comment

Rate this recipe: