FRESH OR FROZEN PEAS YOUR CHOICE

Either freshly picked or brought frozen, peas are a rich source of vitamin C, fiber, protein, and lutein for eye health. Peas are rich in a wide range of  useful vitamins and mineral. They are particularly high in the antioxidant vitamin C, folate, and vitamin B3, and their very high  lutein and zeaxanthin content means that they help protect the eye from macular degeneration. The B vitamins they contain may also help protect the bones from osteoporosis and help to decrease the risk of strokes by keeping levels of the amino acid homocysteine low.  High in protein peas are very useful for vegetarians. In addition, their high fiber content is partly comprised of pectin, a jelly like substance that helps to lower bad blood cholesterol which helps prevent heart and arterial disease.

• Contain several heart-friendly nutrients and chemicals
• Rich in carotene to protect eyes and reduce risk of cancers
• very high in total soluble fiber to lower cholesterol
• Very rich in vitamin C

When buying peas in the pod choose those that aren't packed in too tightly. Older peas become almost square, lose their flavor and become mealy because the sugars have been converted to starches. Young pods can be eaten with peas inside and young peas may be eaten raw. To cook steam lightly or boil in minimal water as the vitamin C content leaches into the water.

Peas get a rotten reputation in the media but as you can see they are a healthy choice for our nutrition and overall health. Pick a pea today and take another step to improve and/or maintaining your health. I know you will enjoy the recipe I will post later today. Have fun and enjoy the food.

CHICKPEA SOUP RCECIPE

It is that time of year for warm comfort foods and on that note here is a recipe I am sure you will enjoy.

Ingredients:

Swiss Chard

2 &1/4 cups of dried chick peas soaked in cold water             
2 tbsp of olive oil
1 onion finely chopped
2 garlic cloves finely chopped
1 lb Swiss chard trimmed and thinly sliced
2 fresh rosemary sprigs
14 oz canned chopped tomatoes
salt and pepper

1. Drain the chickpeas and place in a large saucepan. Cover with fresh cold water and bring to a boil. Skim off the foam that rises to the surface with a slotted spoon. Reduce the heat and allow to simmer uncovered for 90 minutes or until tender. Top off with water if necessary.
2. Drain the chickpeas preserving the cooking water. Season them well with salt and pepper. Place 2/3 in a food processor with some of the cooking water and process until smooth adding more cooking water if necessary to achieve a soup consistency. Return to the saucepan.
3. Heat the oil in a medium saucepan. Add the onion and garlic and cook over medium heat stirring for 3-4 minutes until the onion is soft. Add the Swiss chard and rosemary and cook for 3-4 minutes. Add the tomatoes and the remaining chickpeas and cook for an additional 5 minutes or until the tomatoes have broken down to an almost smooth sauce. Remove the rosemary sprigs.
4. Add the Swiss chard and tomatoes mixtures to the chickpea puree and simmer for 2-3 minutes. Taste and adjust the seasoning if necessary.

Ladle into warm soup bowls and enjoy this wonderful combination of vegetables that will meet your nutritional needs and please the taste buds.

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CHICK PEAS

Golden chickpeas sometimes called garbanzo beans are an excellent low cost source of protein and are rich in fiber, protective plant chemicals and vitamin E.

Chickpeas are a delicious protein food for vegetarians and a very good source of fiber. Their insoluble fiber which binds to cholesterol and removes it from the body, not only helps to increase stool bulk and prevent constipation but also helps prevent digestive disorders such as irritable bowel syndrome and diverticulitis. Its soluble fiber controls and lowers blood cholesterol and helps prevent strokes and heart disease. Chickpeas are extremely high in folate and this helps lower levels of blood homo-cysteine which is a risk factor for cardiovascular disease. They are also rich in magnesium, which helps to relax the arteries and helps to protect against heart attacks.

• Very high in folate and magnesium
• A good source of minerals, including iron, zinc and calcium.
• High in potassium to help balance body fluids and protect against fluid retention.
• Rich in plant chemicals to fight heart disease and cancer.

Major Ingredients per 2.25 oz of dried chickpeas

Calories        218

fat                  3.5 g

protein           12 g

carbs             37 g

fiber               10 g

folate              232 mcg

magnesium   65 mg

potassium     393 mg

zinc                 2 g

calcium          66 mg

iron                 3.9

Tip:

Chickpeas need to be soaked for several hours then boiled for at least 90 minutes. Chickpeas bought prepared in cans are excellent and still contain the important nutrients. I recommend rinsing them well to remove the preservatives and salt used when canning. Chickpeas are also eaten in the form of hummus, a Middle Eastern dip and they can be used to replace meat or poultry in soups, stews and casseroles.

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BROWN RICE

VEGETABLE PILAF RECIPE

Serves 4

Ingredients:

4 tbsp of Sesame Oil

1 red onion

2 tender celery stalks quartered and diced

2 carrots ground fine in food processor

1 fresh chile pepper seeded and finely chopped

3 scallions finely chopped

1/4 cup whole almonds sliced lengthwise

3/4 cup cooked split red lentils

1 3/4 cup cooked brown basimati rice

3/4 cup vegetable stock

5 tbsp fresh orange juice

1. Heat 2 tbsp of the oil in a high sided skillet or wok with a lid. Add the onion and cook over medium heat for 5 minutes until softened
2. Add the celery, carrots, chile, scallions and almonds and stir fry for 2 minutes or until the vegetables are tender but still firm to the bite and still brightly colored. Transfer to a bowl
3. Add the remaining oil to the skillet. Stir in the rice and lentils and cook over medium heat, stirring for 1-2 minutes or until heated through. Reduce the heat and stir in the stock and orange juice. Season with salt and pepper to taste.
4. Return the vegetables to the skillet. Toss with the rice for a few minutes until heated through. Transfer to warm serving dish and garnish with the celery leaves.

THE POWER OF

BROWN RICE


The fiber in brown rice can help to lower cholesterol levels and keep blood sugars even. White rice contains very few nutrients other than starch while brown rice has been shown to help prevent heart disease, diabetes and some cancers. It is also a good source of fiber which can help reduce cholesterol levels in the blood and keep blood sugars from spiking. Brown rice also contains small amounts of protein and is good source of b vitamins and minerals particularly selenium and magnesium.

• One of the least allergenic foods. 
• A reasonably low glycemic index food that can help control blood sugars which may be helpful for diabetics.
• Useful B Vitamin content which helps convert food into energy and supports the nervous system.
• High selenium content may help protect against cancers and a high magnesium content for a healthier heart.

80% of your fitness success is earned in the kitchen. What's in yours?

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Here is a link for more information  http://www.vegkitchen.com/tips/10-reasons-why-brown-rice-is-the-healthy-choice/