Healthy Falafel

Falafel is sold on streets all over the middle east, and in restaurants worldwide. McDonald’s Egypt even sells a McFalafel sandwich.



  • Calories: 572kcal
  • Carbohydrates: 71g
  • Protein: 24g
  • Fat: 24g


  • 3 cups (500 grams) soaked chickpeas
  • 1/2 medium red onion, peeled and cut in quarters
  • 3 cloves of garlic, peeled
  • 1 small hot chile pepper, sliced I used a Serrano
  • a large handful of parsley, tender stems are ok, this will be about a packed cup.
  • a large handful of cilantro, tender stems are ok. This will be about a packed cup.
  • the zest of 1 lemon
  • Tbsp fresh lemon juice
  • 1 Tbsp ground coriander
  • 1 Tbsp ground cumin
  • 1/2 Tbsp salt
  • 1/2 tsp baking powder
  • 3 Tbsp all purpose flour, or chickpea flour
  • vegetable oil for frying




  1. The day before you start making the falafel, place the dried chickpeas in a large bowl. Fill it with plenty of water (the chickpeas should be covered by at least 3 inches/7 cm but add more water if needed) and soak for 18-24 hours. Drain the chickpeas completely and use a paper towel to lightly pat dry them (if they are too wet).
  2. Transfer the chickpeas along with all other ingredients to a large food processor. If you have a small food processor, you will need to work in batches. Process everything for about 20 seconds, then scrape down the sides of the food processor and blend again. Do this a few times until the mixture is well combined, but not mushy.
  3. Refrigerate the falafel mixture (in the food processor bowl) for about 45-60 minutes (or longer).
  4. Use an ice cream scooper to scoop the falafel mixture and shape it with your hands to form a ball (or make a patty/disk if you wish). Do this with the remaining falafel mixture.
  5. Use the cooking spray to lightly spray the falafel balls. Also, spray the basket of your air fryer to avoid sticking. Heat the air fryer to 375ºF (190ºC) and set the timer to 15 minutes. Cook the falafel balls in the air fryer, flip them after 10 minutes. They should be crispy and slightly brown on the outside. You might need to fry them in batches if necessary.
  6. Serve hot on its own or assemble the falafels in pita bread with tahini, lettuce, tomato, and cucumbers.

If you would like to know more about falafel.

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5 Healthy Snack Ideas

Monkey Toast Snack




  • Peanut Butter
  • Banana
  • Honey
  • Chia Seeds
  • Bread



Smear a slice of toasted wheat bread peanut butter and banana slices. Top with a drizzle of honey and a sprinkle of chia seeds for some extra fiber.




Hummus & Veggies Snack









  • Hummus
  • Celery
  • Carrots
  • Peppers



Using a tiny jar for hummus is great for perfecting portion control—and creating healthy snacks! Simply divide up your portioned servings of hummus and dip fiber-rich vegetables into the protein-packed puree. Together, this combo makes an awesome flat-belly-friendly bite.



Veggies and Pesto









  • Pesto Sauce
  • Eggplant
  • Tomato
  • Peppers


With these skewers, the more vegetables the merrier! Simply grill a colorful array of vegetables topped with a light seasoning of pesto sauce. Grill until charred and then, devour!



Avocado Toast with Smoked Salmon









  • Whole Grain Toast
  • Avocado
  • Chili Pepper Flakes
  • Olive Oil
  • Smoked Salmon




Toast a whole grain or flaxseed piece of bread and top with chunky, mashed avocado. Sprinkle chilli pepper flakes and very lightly drizzle with olive oil.



Tomato Bruschetta









  • Tomatoes
  • Garlic
  • Salt
  • Pepper
  • Basil
  • Balsamic
  • Fiber Rich Toast




There’s nothing better than the addictively delicious Italian treat. Simple chop up tomatoes — try to remove as many seeds and juice as possible so the toppings aren’t too wet — throw in some finely minced garlic, basil, salt, and pepper, and a touch of balsamic. Refrigerate while you toast and break apart bite-sized pieces of fiber-rich bread. Then top each golden bread-bite with the toppings. Take a bite and enjoy!


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3 Healthy Avocado Smoothie Recipes

Avocado Smoothie


  • half of a large avocado
  • 1 1/2 cups cold milk of choice
  • scant 1 tsp pure vanilla extract
  • sweetener of choice, such as 2 tbsp pure maple syrup or stevia to taste
  • 1/8 tsp salt
  • scoop of protein powder, optional


  1. Peel -the avocado and discard the pit.
  2. Blend all ingredients until completely smooth.
  3. Feel free to blend in a few coconut milk ice cubes for a super thick and ice-cream-like shake if desired. (To make coconut ice cubes, just freeze canned coconut milk in an ice cube tray. Do not add regular ice cubes, because that would dilute the flavour of the smoothie.)
  4. Serve cold. Leftovers can be covered and refrigerated for up to 3 days.
  5. The recipe makes about 2 cups.


Avocado & Mango Smoothie


one ripe, fresh avocad, halved, pitted, peeled and diced

large ripe mango, peeled, pitted and diced or one cup frozen

1 cup pineapple, fresh or frozen, diced

3 Tbsp. pineapple juice

one cup almond milk

1 cup ice


  1. In a blender, add avocado, mango, pineapple, pineapple juice, almond milk, and ice.
  2. Blend until smooth.
  3. Serve immediately.

Potassium Power Smoothie


ripe, fresh avocado, halved, pitted and peeled

ripe banana, peeled and sliced

one kiwi fruit, peeled and sliced

1 1/2 cups fortified soy milk

1 cups ice cubes


  1. Place avocado, banana, kiwi, soy milk and ice cubes in a blender.
  2. Cover and blend until smooth.
  3. Pour into glasses and serve immediately.


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Keto salmon recipe

Seafood. Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, Salmon. A 200 gram serving of Atlantic salmon packs 26 grams of healthy fats, 40 grams of protein, and zero carbs!



  • Calories 617Calories
  • Protein 60g
  • Carbohydrates 9g
  • Fat 37g



  • 200 g salmon (3-4 salmon fillets)
  • 150 g asparagus ends trimmed
  • 3 g salt
  • 2g  pepper
  • one tablespoons olive oil or more
  • 2 garlic cloves minced
  • 20g Parmesan cheese shredded
  • 10g parsley fresh, chopped



  1. Preheat oven to 200C . Line baking sheet with parchment paper (make sure the parchment paper packaging says that it’s safe to use at 200C).
  2. Pat dry salmon. Brush with 2 tablespoons of olive oil from all sides. Season with salt and pepper. Place the salmon, skin side down, on a parchment paper lined baking sheet. Coat asparagus with olive oil, season with salt and pepper, and place around salmon on a baking sheet.
  3. Spread minced garlic on top of the salmon and the asparagus. Top with grated Parmesan cheese.
  4. Bake the salmon in the preheated oven at 200C for 15-20 minutes.
  5. Remove from the oven, top with chopped fresh parsley before serving.

If you would like to see more follow this link Healthy recipes.

For more information about keto diet click here.


Mediterranean Quinoa Bowls With Roasted Red Pepper Sauce

Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce! A mix of quinoa, cucumbers or kale or spinach, feta cheese, kalamata olives, and pepperoncini!


Mediterranean Quinoa Bowls With Roasted Red Pepper Sauce


  • Fat: 25 g
  • Carbs: 30 g
  • Protein: 10 g



1 16 ounce jar roasted red peppers

1 clove garlic

1/2 teaspoon salt

juice of one lemon

1/2 cup olive oil

1/2 cup almonds

cooked quinoa

Spinach, kale, or cucumber

feta cheese

kalamata olives


thinly sliced red onion


fresh basil or parsley

olive oil, lemon juice, salt, pepper



  1. Pulse all the ingredients for the sauce in a food processor or blender until mostly smooth. The texture should be thick and textured.
  2. Cook the quinoa according to package directions. When the quinoa is done, build yourself a Mediterranean Quinoa Bowl!
  3. Store leftovers in separate containers and assemble each bowl just before serving.
  4. If you don’t have the chance to cook at home and would like to discover food that fits your calorie choice; download Ruddy!

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If you would like to see other way to make mediterranean quinoa bowls with roasted red pepper sauce Click here.

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Hummus with Peanut Butter

Here is a delicious hummus recipe, which is way healthier than the one you can buy in a supermarket. With the great flavour of peanut butter, you will enjoy it without feeling guilty about the calories!


Fat: 16 g

Carbs: 17 g

Protein: 8 g



  • 100g of chickpeas
  • 1 tsp of baking soda
  • 150g natural peanut butter
  • 2 tbsp of plain protein powder
  • ½ lemon juice
  • 2 tbsp olive oil
  • 2 tsp honey
  • 1 clove of hashed garlic
  • 1 tsp of chili pepper
  • ¼ tsp salt
  • 30g roasted peanuts




  1. Let the chickpeas and ½ tsp of baking soda wait overnight in 5 cms of water.
  2. Sieve the chickpeas and put them in a pot with 5 cms of water. Boil for 25 minutes until the chickpeas soften. Put 120 mls of liquid aside and let the chickpeas cold.
  3. Mix the chickpeas, peanut butter, protein powder, lemon juice, oil, honey, garlic, chili pepper and salt with a mixer. If you would like a softer texture, you can add the liquid, which you set aside, by a tbsp each time and mix it.
  4. Sprinkle roasted peanuts and serve

he would like to discover more delicious recipes click here .Other way to do Hummus with Peanut Butter .