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/