Baked Falafel Lettuce Wraps | Recipe

Baked Falafel Lettuce Wraps

Baked falafels are a crispy way to get your lean protein and fiber in! Courtesy of The Wheatless Kitchen, these delicious falafels are made by baking ground chickpeas for a healthy alternative to the traditional deep-fried version. Serve them up with tangy lemon-dill yogurt sauce and watch them disappear.

Baked Falafel Lettuce Wraps


For the Falafel

  • 2 cups cooked chickpeas
  • 1/2 large onion, roughly chopped
  • 2-3 garlic cloves, peeled and roughly chopped
  • 2 teaspoons cumin
  • 1/2 lemon, juiced
  • 2 tablespoons olive oil
  • 1/2 teaspoon each salt and pepper
  • 1 teaspoon baking soda
  • 1 cup cooked quinoa
  • 1/2 cup chopped parsley
  • 1 tablespoon sesame seeds (optional)

For the Lemon Dill Yogurt Sauce

  • 1/2 cup plain yogurt
  • 1/2 lemon, juiced
  • 1 teaspoon honey
  • 2 teaspoons dried dill
  • 1/4 teaspoon pepper

For the Lettuce Wrap 

  • 18 butter lettuce or romaine leaves (about 2 heads)
  • 3 medium tomatos, chopped
  • 3 small (200 g) avocados, sliced in half


Preheat oven to 375 degrees F, line a baking sheet with parchment.

In a food processor, add the chickpeas, onion, lemon juice, garlic, cumin, salt, pepper, olive oil, baking soda and sesame seeds. Pulse until you have a thick paste, without almost no chunks.

In a large mixing bowl, add the chickpea mixture, quinoa and parsley. Stir together until evenly combined.

Form the falafels with your hands by taking about 2 tablespoons of the mixture at a time. Gently roll it in the palm of your hand to form a ball, and place it on the baking sheet. Continue with the rest of the batter.

Bake for 30 minutes in the oven, until lightly browned and slightly crispy on the outside.

While the falafels bake, make your sauce. In a small bowl, whisk together all of the yogurt sauce ingredients and let it sit in the fridge until ready to use.

Build your lettuce wraps by layering the falafels, veg components and sauce into a lettuce leaf.

Nutrition Information

Serves: 6 |  Serving Size: 3 falafels + 1 tablespoon yogurt sauce + 3 lettuce leaves + 1/2 tomato + 1/2 avocado

Per serving: Calories: 285; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 3mg; Sodium: 331mg; Carbohydrate: 34g; Dietary Fiber: 9g; Sugar: 7g; Protein: 9g

Nutrition Bonus: Potassium: 464mg; Iron: 24%; Vitamin A: 11%; Vitamin C: 51%; Calcium: 8% 

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Is It Bad If I Don’t Feel Sore After a Workout?

It’s the morning after a tough workout and, as you step out of bed — %#*&! Everything hurts … So. Freaking. Good.

For a lot of exercisers, it’s hard to feel like you really got in a good workout if you don’t feel sore. We get it, but can you have a great workout without being sore? What does the soreness really mean?


The muscle soreness you feel 24–72 hours after a tough workout, called delayed onset muscle soreness (or DOMS), is a sign your muscles are changing at a cellular level. “In order for muscles to get larger, a process called hypertrophy, there needs to be muscular damage, mechanical tension and metabolic stress placed on the body, explains Rain Burkeen, a personal trainer with the Trainerize online training app. “It’s as a result of our bodies recovering from this muscular damage — adapting to prevent further injury when you perform the same movement again — that hypertrophy occurs.”

But while DOMS is often associated with muscle growth, that doesn’t mean DOMS always equals muscle growth, according to one research review published in the Strength and Conditioning Journal. Researchers note that DOMS is influenced not just by how hard you push your body, but also your hormonal state, individual nervous system, the exact muscles worked (some are more prone to soreness than others) and pain perceptions.

What’s more, there’s way more to get out of your workouts than hypertrophy alone. For instance, a steady-state cardio workout might not stimulate a lot of muscular damage and, thus, DOMS, but it will improve your cardiovascular health and burn fat. Meanwhile, lifting near your 1RM (the max amount of weight for one rep), will cause less DOMS compared to hypertrophy workouts (which generally involve performing sets of 6–12 reps), but they can lead to crazy strength gains.


Perhaps even more important to remember is that, sometimes, DOMS can actually be counterproductive. After all, if you try to run five miles on already super-sore legs, it’s not going to be pretty. The run is going to be painful, and, since your exercise performance is guaranteed to be sub-par when you’re sore, you also stand to get fewer fitness gains from that run, Burkeen says.

Meanwhile, if you work out five or six days a week, and you experience DOMS after every single sweat session, you could be pushing yourself too hard. According to research published in Sports Health, extreme muscle soreness can be a sign of overreaching and overtraining syndrome — especially if coupled with other symptoms including reduced exercise performances, fatigue and depressed moods. While there’s no one rule for how often you should or shouldn’t feel DOMS, by listening to your body and watching out for those other signs, you can make sure that any DOMS works in your favor.


Remember, DOMS is a sign of muscle damage and, to see real results, you have to allow your body time to recover from that damage, Burkeen says. That’s where recovery workouts, which help to relieve rather than cause DOMS, such as low-intensity cardio and yoga, come in.

The Bottom Line: DOMS is one of many signs you had a good workout, especially if your goals include muscle growth. But it’s not the only one. So, if you experience DOMS from time to time, that’s great. If you don’t, don’t sweat it.


> Men’s Workout Tops
> Men’s Workout Pants
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> Women’s Workout Pants

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Keto And Paleo Diet – The Difference

The Difference Between Keto And Paleo Diet

Hello All!!!

Low carb diets are immensely popular in the weight loss world and you must have surely heard people discussing about their benefits. Keto and paleo diets belong to the low carb clan but should not be lumped together. Though they both are built on the same principles, they greatly differ in their outcome. They have been developed for different purposes. Let us see what they are and how different they are from each other.

What is a Ketogenic Diet?

Ketogenic Diet And The Science Behind It 2

Historically, the ketogenic diet is more of a tool to manage disease, not lose weight. It is a common diet for those suffering from conditions such as epilepsy. The aim is to bring the body into a state of ketosis. It is a process by which the body burns stored fat. With this diet plan, your body achieves ketosis by fasting that involves the reduction of carbs and the increase of fat.

When you follow this diet for a long term, you may:

  • Lower blood sugar
  • Bring down body mass
  • Increase levels of good cholesterol

The great thing about this diet is that it treats epilepsy quite well but as in every diet, there is a catch – the keto diet is very difficult to tolerate. The diet instructs individuals to consume 3 calories of fat for each calorie of carbs or proteins. That amounts to a lot of fat! It means that your meal includes a little piece if chicken, a tiny amount of fruit and a lot of fat in the form of cream or butter. To be honest, this kind of a diet is difficult to ingest.

What is a Paleolithic Diet?

paleo diet, Keto And Paleo Diet

When you follow a Paleo diet, the focus is on eating meat. The logic behind this is that the cave dwellers had a limited access to greens and grains and hence were hardwired to eat a diet that comprised of protein. Followers of this plan aim at getting energy from animal products containing high amounts of protein and low carbs.

The foods avoided are:

The modern man has to face chronic illnesses that were not there in the prehistoric era. So, the theory is that eating the way they did will improve our health.

Paleo - The Cave Men Diet

However, nutritional experts feel that a diet that restricts certain food groups and emphasizes on others is not balanced and there is no solid evidence of the claim that Paleo-eaters lead long lives or are healthier than those who do not follow this way of eating.

Difference between the keto and paleo diet

In a ketogenic diet, the focus is on manipulating the three macros (i.e fat, carbs and protein). The Paleo diet is all about food choices you make. You need to eliminate dairy, processed foods and grains but balance macros the way you want.

Both the diets – Ketogenic and Paleo diets promote weight loss. You need to choose the diet according to your needs.

Hope you liked reading this post on the Keto and Paleo diet!

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9 Healthy Veggie Dips Under 200 Calories

Fresh summer dips are hard to resist, so the healthier they can be without sacrificing taste, the better. These veggie-based dips are colorful, easy to make and fun to munch on. Bring one of these dips to your next picnic, barbecue, potluck or any gathering, and don’t count on having leftovers.


Golden hued from turmeric, this easy-to-make 8-ingredient dip is also vegan and gluten free. Enjoy this riff on hummus with crackers and veggies or as a spread on wraps and sandwiches. Recipe makes 10 servings.

Nutrition (per serving): Calories: 84; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 148mg; Carbohydrate: 7g; Dietary Fiber: 1g; Sugar: 1g; Protein: 2g


Bright colored and full of refreshing flavors, this dip is perfect for summer parties. Made with ripe tomatoes, olives, fresh basil and salty feta, it’s a perfect accompaniment to crackers, pita bread or even eggs, grilled chicken or fish. Recipe makes 8 servings.

Nutrition (per serving): Calories: 130; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 15mg; Sodium: 287mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 5g


This spicy and smoky black bean dip with add pizzazz to your chips and salsa routine. With heaps of protein and fiber, a scoop of this dip goes a long way. Recipe makes 6 servings at 1/2 cup each.

Nutrition (per serving): Calories: 178; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 390mg; Carbohydrate: 34g; Dietary Fiber: 11g; Sugar: 3g; Protein: 10g


Take your hummus game up a notch by adding roasted garlic, parmesan, zucchini and pimentos. This veggie-packed baked hummus is great for a feeding a large crowd. Serve with pita chips, crackers or cut veggies. Recipe makes 10 servings at 2 tablespoons each.

Nutrition (per serving): Calories: 88; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 4mg; Sodium: 240mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 0g; Protein: 5g


Entertain your vegan and paleo friends with this dairy-free spinach dip. Not only is it loaded with healthy ingredients, it’s also packed with fiber and good-for-you fats. Serve with fresh veggie sticks or pita chips. Recipe makes 6 servings at 1/2 cup each.

Nutrition (per serving): Calories: 96; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 56mg; Carbohydrate: 6g; Dietary Fiber: 4g; Sugar: 2g; Protein: 2g


Full of protein and fiber, this dip is a colorful mixture of corn, tomatoes, avocado and black-eyed peas. Serve it with fresh pita or veggies as a healthy appetizer. Leftovers can double as lunch the next day. Recipe makes 12 servings at 1/3 cup each.

Nutrition (per serving): Calories: 107; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 65mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 1g; Protein: 5g


Cauliflower is the veggie star of late, and it certainly makes this creamy dip shine. With a quick, 15-minute prep time, this crowd-pleasing dip can be easily blended and refrigerated the night before. Bake it right before your party, and you’ll be ready to mingle in no time. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving): Calories: 174; Total Fat: 10g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 29mg; Sodium: 374mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 4g; Protein: 14g


Chock-full of vegetables with a creamy base, this lightened-up spinach dip is lower in calories and fat than its traditional counterpart. Dig into rich, savory flavors without breaking the calorie bank. Recipe makes 16 servings at 1/4 cup each.

Nutrition (per serving): Calories: 35; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 90mg; Carbohydrate: 5g; Dietary Fiber: 2g; Sugar: 2g; Protein: 2g


Pressed for time but want to impress your guests? Whip up this one-step recipe by blending avocado with jalapeño and lime for a spicy, tangy kick. Recipe makes 16 servings at 2 tablespoons each.

Nutrition (per serving): Calories: 70; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 83mg; Carbohydrate: 5g; Dietary Fiber: 2g; Sugar: 1g; Protein: 1g

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