hummus

3 Reasons to Start Eating Chickpeas!

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I love foods that are versatile!!!  This is probably the main reason I love chickpeas!! Chickpeas can be used in salads, soups, curries, chilis or stews.  I highly recommend that you consider roasting chickpeas as a tasty and inexpensive protein source!

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 In addition to their versatility, chickpeas also offer 3 health benefits you do not want to miss.

  1. Reduce Cholesterol Levels: Research has shown that including 3/4 cup of chickpeas in your diet can help lower LDL (bad cholesterol) which in turn, lowers your risk of heart disease!  Research has also shown that individuals that consume chickpeas on a regular basis have better body fat regulation, lower LDL cholesterol levels, lower total cholesterol levels, and lower triglyceride levels.
  2. Control Hunger Cues: Due to their high fiber and high protein content, this powerful combination will stabilize your hunger cues.  My consuming 1/2 cup chickpeas in your daily intake you are more likely to eat an appropriate amount of calories for your body due to more accurate hunger/fullness cues.  The long-term benefit means your body will rest at a healthy body weight.
  3. Improved Digestive Support: Did you know that 2 cups of chickpeas will give you approximately 28 grams of fiber? That is 100% of the recommended daily value!  Consider chickpeas a staple on your grocery list if you want good colon health. 65-70% of the fiber found in chickpeas is insoluble fiber.  This means the fiber is not digested until it reaches the very end of your colon which promotes healthy bacteria growth and reduces your risk of colon cancer!

Today, I'm sharing the easy concept of roasting chickpeas so you can always have a tasty, nutrient dense, meatless protein option available for your main entrée or for a snack!

Roasted Chickpeas:

Ingredients:

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  • 2 - 15oz Cans of Low Sodium Chickpeas
  • 1 Tbsp Extra Virgin Olive Oil (EVOO)
  • Assorted Herbs and Spices of Your Choice (I like to use Dried Thyme, Oregano, Ground Cayenne Pepper, and Crushed Rosemary)
  • Garlic Salt
  • Ground Black Pepper
  • Cooking Spray

Directions:

Pre-Heat oven to 425 degrees.  Spray baking sheet with cooking spray and set aside.  Drain and rinse chickpeas.  Pat dry.  Once dry, toss chickpeas with EVOO, assorted spices and herbs of your choosing, garlic salt, and ground black pepper.  Toss chickpeas to make sure they are evenly coated with EVOO and herbs/spices.  Pour chickpeas onto baking sheet and spread out so that all chickpeas are in a single layer.  Roast at 425 degrees for 20-25 minutes (depending on your oven).  Stir chickpeas halfway through cooking process to cook evenly on all sides. Serve hot or cold.  This recipes makes 4-5 servings.

I like to serve roasted chickpeas on salads or over rice as a curry!  Roasted chickpeas are great to make hummus and delicious as a portable snack!!!  Be creative and enjoy this nutrient dense food!!!

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8 Nutrients to Lift Your Spirits

Are you battling with the winter blues?! According to the Centers for Disease Control (CDC), about 9% of adult Americans have feelings of depression or hopelessness. In fact, major depression is the leading cause of disability for Americans between the ages of 15-44 years old.

What if I told you that you could help fight feelings of depression at your dinner table?!

What if your mood could be lifted simply by what you choose to pack for lunch?!

A healthy cognitive system is essential in regulating mood and maintaining normal brain function and this starts with NUTRITION!

Over the next several days, I'm going to share with you 8 Nutrients that can help Lift Your Spirits!!!

TODAY'S SPIRIT BOOSTING NUTRIENT

CALCIUM

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  • The most abundant mineral in the body and helps maintain strong bones
  • Calcium is a critical chemical involved in the release of neurotransmitters, which acts as messengers between cells.  Deficient amounts of calcium can be linked to various problems, including depression
  • Calcium deficiency affect women more than men
  • Since estrogen plays a large role in calcium production, calcium consumption may improve PMS related depression
  • The Recommended Daily Allowance (RDA) is 1,000mg per day for adults

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ACTIONS TO TAKE

  • Don't Skip Breakfast!  Enjoy low-fat milk or yogurt as part of a morning meal.  1 cup of milk has 305mg of calcium and 6oz low-fat yogurt has 310mg per serving
  • Pack Greens for Lunch!  Kale has 179mg per 1 cup serving or serve a warm brussels sprouts salad for dinner! 
  • Add beans to soups, chili, and pasta dishes. 1/2 cup beans has up to 30mg of calcium per serving
  • Snack on Hummus with baby carrots, raw broccoli florets, or whole wheat pita crackers.  Add hummus to sandwiches for a healthy fat source!  Hummus has approximately 60mg of calcium per serving.
  • Drink fortified Orange juice or Soymilk which can provide about 300mg of calcium per 1 cup serving. 
  • Don't Skip on Sardines!  4 sardines can provide almost 250mg of calcium!! 
  • Get familiar with Ricotta!!! Ricotta cheese provides almost 350mg per 1/2 cup serving!!! Ricotta is great in lasagna, a perfect addition to an omelet, or use as a healthy spread to replace cream cheese. 

REMEMBER FOOD IS PREVENTATIVE MEDICINE!  WHAT YOU EAT TODAY IMPACTS HOW YOU FEEL! TAKE CARE OF YOUR BODY WITH EACH MEAL YOU EAT! 

salat herz