roast

3 Reasons to Start Eating Chickpeas!

unnamed1.jpg

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!

unnamed[2]
unnamed[2]

 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:

unnamed[1]
unnamed[1]
  • 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!!!

unnamed[3]
unnamed[3]

Roasted Tomato Pie

It's Not Summer Until You've Enjoyed A Roasted Tomato Pie!! ROASTED TOMATO PIE InspIred by 2FrugalFoodies Deep Dish Pie Crust 8-10 Tomatoes Fresh Basil Leaves 1/2 cup Low-Fat Hellman's Mayo Dried Oregano 1/2 cup Parmesan Cheese 1/2 cup Shredded Cheddar Cheese

To Roast Tomatoes: Pre-Heat oven to 350 degrees. Line baking sheets with aluminum foil. Slice tomatoes into 1/2- inch slices and lay flat on baking sheet. (It usually takes about 2 baking sheets.) Baste tomato slices with EVOO, sea salt & ground pepper. Bake in oven for 45-55 minutes.

Increase oven temp to 400 degrees. Bake pie crust for 10-minutes. Take out and pie crust and place 2 Tbsp shredded cheddar cheese at bottom. Layer 1/2 tomatoes with 1/2 Fresh basil leave and repeat once. Top tomatoes with mayo mixture (mix mayo, Parmesan, pepper, Salt, and oregano) and remaining cheddar cheese.

Bake at 400 degrees for 25-30 minutes. ENJOY!!!

IMG_3132.JPG
IMG_3132.JPG

Recipe Recommendation for Meatless Meal

20140716-075531-28531277.jpg

If you liked what you saw on NutriFocusRD's Instagram on Monday then get excited... I'm sharing the recipe below!! Thanks Just a Taste for inspiring this delicious and nutritious meal!!! Life is short... Eat Good Food!!!

20140716-075248-28368242.jpg

ASPARAGUS & GOAT CHEESE TART: Recipe Inspired By: Just a Taste Ingredients 4 Large eggs 1 sheet (1/2 of a 17.3-ounce package) frozen puff pastry dough 2 Tablespoons olive oil 2 teaspoons minced garlic 3/4 pound asparagus spears, ends trimmed and spears cut into 1/2-inch pieces 10oz bag of Organic Frozen Peas Crumbled goat cheese 4-5 Green Onions, Diced

Directions: Allow the eggs and frozen puff pastry to sit at room temperature for 30 minutes.

Preheat the oven to 400ºF and line a baking sheet with parchment paper.

Blanch asparagus and frozen peas to keep a vibrant green color to the vegetables. Place vegetables in boiling water for 1-minute and immediately place in ice water. Dry off vegetables before sautéing.

Once the puff pastry has thawed, use a sharp knife, score a 1/2-inch border around the edges. Transfer the pastry to the baking sheet then prick it several times with a fork. Bake it for about 10 minutes, or until it's lightly golden brown. Remove it from the oven.

Add the olive oil to a large sauté pan set over medium heat. Add the garlic, asparagus and peas to the pan and cook, stirring, for 2 to 3 minutes until the garlic is golden brown. Season the mixture with salt and pepper then transfer it onto the baked puff pastry, spreading it evenly within the edges.

Break the eggs, one at a time, into a small dish then carefully pour each egg onto the tart, spacing them evenly apart. Sprinkle each egg with fresh black pepper then bake the tart for 12 to 14 minutes just until the egg whites are completely cooked and no longer translucent.

Remove the tart from the oven, sprinkle it with the crumbled goat cheese, chopped green onions. Slice and serve the tart immediately.

Recommend serving with organic arugula and sweet potato salad topped with shaved Parmesan and leftover asparagus and pea mixture!

20140716-075413-28453094.jpg

Roasted Okra .... Your New Favorite Food

Wash & Pat Dry Okra. Toss with Extra Virgin Olive Oil or Coconut Oil, Thyme, Garlic Powder, Sea Salt, and Freshly Ground Black Pepper.

Place on a Baking Sheet in a Single Layer

Roast for 15 minutes!

20140617-070742-25662854.jpg
20140617-070742-25662854.jpg

ENJOY AS AN APPETIZER, SIDE DISH OR A NUTRIENT DENSE SUPERFOOD SUMMER SNACK!

Okra is high in antioxidants such as xanthin and lutein, Vit A & C & B, Calcium, Iron, and Fiber!

And the seeds are high in PROTEIN!