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Snack Attack: Make Your Own Hummus

FitSugar — Wed, 31 Jan 2007 08:30:00 -0800

You can buy hummus just about anywhere these days, but nothing compares to the taste when it's freshly made. And it's really easy to make - the hardest part is buying all of the ingredients.

What You'll Need:

1 can of garbanzo beans (chick peas)
2 cloves of garlic, minced (you can always use more)
1 - 2 tbsp tahini (it's made out of ground up sesame seeds)
Juice from 1/3 of a lemon
2 tbsp olive oil
Salt and pepper to taste

Place all of the ingredients in a blender for a few minutes, or until the mixture is creamy and smooth.

Serve in a bowl with fresh vegetables and sliced pita bread. Or even better, try it with homemade pita chips. This would also be a great snack to have while watching the Super Bowl.

Fit's Tips: This is a basic recipe, so play around with it - add your own special ingredients like grated carrots or artichoke hearts.

Eye on IRON

FitSugar — Thu, 09 Nov 2006 03:00:00 -0800

Spinach went from being one of ‘the healthiest foods you could eat’ to ‘the throw it all out as fast as you can’ foods. In case another media crazed E-Coli outbreak surfaces, we're going to have to find other ways to get that iron, as spinach was (and still is) one of the best plant sources of getting this mineral.

For further ideas on how to get your iron, read more

Eat more foods rich in Iron, such as:

Meat, such as Beef, Pork or Lamb
Liver, if you can stomach it
Cereals, such as Total and Cream of Wheat
Potatos, with the skin still on
Beans, such as Garbanzo Beans

Fit's Tip: To further enhance your absorption of Iron, pair foods high in Iron with foods high in Vitamin C, like bell peppers--the Vitamin C helps absorb more Iron into your body. An easy and yummy way to get your Iron on: Try dipping Vitamin C-rich bell peppers into a garbanzo bean made hummus.

Source

Healthy Recipe: Chickpea, Carrot, and Currant Salad

FitSugar — Sat, 13 Jun 2009 03:00:00 -0700

Beans are so healthy for us because of their high protein and fiber content, so if you're looking for a new way to prepare them, you've got to try this recipe. The carrots give it a crunchy texture, and the currants add a touch of sweetness. It's delicious on its own or topped on your garden salad.

If you're curious to know how to make this refreshing bean salad read more.

Chickpea, Carrot, and Currant Salad
an old family recipe

Ingredients

1 15-ounce can of chickpeas, rinsed
2 cups shredded carrots
1 cup currants
1/4 cup cilantro, chopped
1/4 cup parsley, chopped
2 tablespoons olive oil
1 tablespoon orange juice
1 tablespoon lemon juice
1/2 teaspoon caraway seeds
1/2 teaspoon coriander seeds, crushed
1/2 teaspoon cayenne
salt and pepper to taste

Directions

Mix the chickpeas, carrots, and currants in a bowl.
In a separate bowl, mix the rest of the ingredients. Pour this mixture over the chickpeas, carrots and currants. Mix well and refrigerate at least one hour in a sealed container before enjoying.

Makes about 10 half cup servings.

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Learn to Love: Adzuki Beans

FitSugar — Tue, 28 Jul 2009 11:00:54 -0700

I know beans are the magical fruit, but if you can ease your body into eating beans more often, you can avoid the gassy side effects and reap the amazing health benefits. Compared to meat, beans are inexpensive, low in calories and fat, and high in fiber. They're also fairly high in protein as well. The best part about beans is that there are so many varieties to choose from, so if you've never tried adzuki beans, now's the time.

These adorable beans are deep red in color with a distinctive white ridge on one side. Adzukis are little beans, smaller in size than black beans, and the flavor of them is very unique - slightly nutty and sweet. If you're short on time, buy canned adzuki beans. Not many companies sell adzukis, and the brand I buy is Eden, which is organic, so they cost a little less than $2 a can. To save money, buy dry adzuki beans in bulk, and soak and cook them yourself.

To see how adzuki beans compare nutritionally to other beans read more.

As you can see from the chart below, adzukis and other beans share similar stats. So you can substitute these red beans for other beans in your favorite recipes. I especially love to mix them with seasoned quinoa. If you too love to eat adzuki beans, share your recipe ideas below.

Serving Size: 1/2 cup cooked	Adzuki Beans	Garbanzo beans	Black Beans	Pinto Beans
Calories	110	130	110	110
Total Fat (g)	0	1	1	1
Sodium (mg)	10	30	15	15
Carbs (g)	19	23	18	18
Fiber (g)	5	5	6	6
Protein (g)	7	7	7	6
Potassium (mg)	250	250	280	350
Iron (% of RDI)	10	8	10	10

Flickr User skyfaller

What's the Deal With: Probiotic Hummus

FitSugar — Tue, 04 Aug 2009 03:00:00 -0700

Predicted to be a food trend of 2009, Probiotics, those beneficial bacteria, are being added to all sorts of foods, from dairy products to energy bars. Probiotics have been found to support both the digestive and immune systems, prevent constipation, benefit your skin, and lower blood pressure. Yogurt is naturally chock full of the bacteria, but I just found a probiotic hummus made by Wildwood Organics.

To find out if its worth buying read more.

The list of ingredients reads: "garbanzo beans, garlic, probiotic cultures (L. acidophilus, Bifidobacterium ssp., L. casei) . . ." The label, however, doesn't list the amount of cultures. Many of these enhanced products don't contain enough bacteria to provide health benefits, so they're not worth paying the extra cash. Studies show that doses between 100 million and 1 billion colony-forming units (CFU) are effective for improving immune function, intestinal infections, and digestion. So if you want the benefits of probiotics, it's best to take them separately in supplement form, such as Acidophilus Pearls.

10 Things: Highest Sources of Folate

FitSugar — Mon, 23 Mar 2009 14:30:00 -0700

Folate is a water-soluble B vitamin found naturally in many foods. If you've heard of folic acid, it's the synthetic version of it, found in dietary supplements and fortified foods. Not only is folate essential for expecting mothers, but it's necessary for all people since it's needed to make DNA and RNA, the building blocks of the cells in our bodies. It's also needed to make red blood cells, to prevent anemia, and may also help prevent cancerous cells from forming.

The RDI of folate for women over 19 is 400 micrograms (mcg). If you're pregnant or trying to conceive, you need 600 mcg of folate. If you're nursing, you need 500 mcg. You can find folate in the food you eat without having to take supplements. Here are 10 excellent sources.

1/4 cup peanuts: 207 mcg
3 oz. beef liver: 185 mcg
1/2 cup garbanzo beans: 134 mcg
1 cup navy beans: 129 mcg
1/2 cup pinto beans: 117 mcg

To see the five more sources, read more.

1/2 cup lentils, split peas, black beans, or kidney beans: 114 mcg
1/2 cup black-eyed peas: 105 mcg
1/2 cup cooked spinach: 100 mcg
1/2 cup corn: 88 mcg
4 spears of asparagus: 85 mcg

Source

6 Meatless Ways to Get Five Grams of Protein

FitSugar — Wed, 29 Apr 2009 10:00:00 -0700

Eating enough protein daily helps with weight loss, since this macronutrient satiates your hunger better than carbs or fats. Plus, protein is the building block of the human body. Your muscles, skin, hair, and connective tissues are mostly made up of protein, but it also plays a huge role in every cell in your body. Our enzymes, hormones, and DNA are also partially made up of protein, so it's important to get enough every day. Depending on your weight and activity level, a woman needs between 40 and 60 grams per day. Check this chart to see exactly how much you need.

Since I'm always hearing that women feel like they have a difficult time getting their daily amount, here are five easy ways to get an added five grams of protein.

Add 1/2 a cup of garbanzo beans (chickpeas) to your salad for 5.9 grams of protein. If you're not a fan of beans, then sprinkle one ounce of organic shredded cheddar cheese instead to get six grams of protein.
Crumble 1/8 of a block of tofu and mix it into your pasta sauce for an added 6.4 grams of protein.

To see the other ways to get five grams of protein, read more.

Spoon out two ounces of cottage cheese and add it to cut-up cantaloupe for 7.8 grams of protein.
Snack on 1/4 cup edamame (boiled green soybeans) and you'll consume 5.6 grams of protein.
Just one ounce of tempeh (1/8 of a package) can be added to your stir fry to get 5.5 grams of protein.
Munch on 20 almonds, which contain 5.1 grams of protein. Or if you prefer, you can spread two tablespoons of almond butter on crackers to get 4.8 grams of protein.

Source

Are You Getting Enough Iron?

FitSugar — Mon, 22 Sep 2008 12:00:00 -0700

Have you been feeling sleepy, run down, dizzy, or low in energy? Are you feeling short of breath or having a hard time focusing at work? Have you noticed that your skin is pale, or you often have headaches? It may have something to do with how much iron you're getting in your diet. An adult woman should get 18 mg of iron a day and if you're not reaching this goal, you may have iron deficiency anemia. Our bodies need iron to make hemoglobin, a substance in red blood cells that enables them to carry oxygen. If your cells aren't getting oxygen, then you'll experience the symptoms I mentioned above. You may also notice brittle nails and cold hands.

You may be at risk for low levels of iron if you tend to have heavy periods, are pregnant or just had a baby, if you are a long-distance runner, are a strict vegan, if you frequently donate blood, or if you have a gastrointestinal condition that makes it hard for you to absorb nutrients from your food. Meat, fortified cereals, dried beans, spinach, and potatoes with the skin are great sources of iron. To find how much iron they contain and see what other foods contain iron read more.

Food	Amount	Amount of Iron (in mg)
Fortified cereal	1 oz	4.5 - 7
Dried apricot	1/4 cup	1.5
Raisins	1/4 cup	1.1
Molasses	1 tbsp	3.3
Garbanzo beans	1/2 cup, cooked	3.4
Pinto beans	1/2 cup	2.2
Lima beans	1/2 cup	2.2
Lentils	1/2 cup	3.2
Soybeans	1/2 cup	7
Tofu	1/2 cup	6.2
Sun-dried tomatoes	1/2 cup	9
Spinach	1/2 cup, raw	2.7
Kale	1/2 cup, steamed	2
Broccoli	1/2 cup, raw	1
Asparagus	1/2 cup, steamed	1
Potatoes, with the skin	1/2 cup	3.2
Pine nuts	1/2 cup	9
Peanuts	1/2 cup	3.9
Pumpkin seeds	1/2 cup	14
Sunflower seeds	1/2 cup	6.7
Flaxseed	1/2 cup	6.2
Ground beef	1 patty	4
Steak	3 oz	4
Turkey (dark meat)	3 oz	4
Oysters	3 oz, steamed	7.4
Trout	3 oz	4
Shrimp	3 oz	4
Egg	1 large	.7

Fit's Tip: You can take iron supplements, but they may cause an upset stomach, heartburn, or constipation, so it's best to get your iron from foods. It's rare, but you can also get too much iron. Extra amounts of iron in the body eventually build up to dangerous levels and can cause severe damage to organs trying to store the extra iron. So be careful not to exceed your daily amount too often.

Source

How to Eat For Your Daily Dose of Potassium

FitSugar — Tue, 11 Nov 2008 03:00:00 -0800

Bananas are great sources of potassium, but eating one of these yellow fruits won't be enough to supply your body with the recommended daily intake (RDI) of this important mineral. Every day, you need to make sure to get 4,200 mg of potassium for digestion, to maintain healthy blood pressure, to carry out muscle contractions, and also for proper nerve, kidney, and heart functions. Since potassium is found in so many nutritious foods, you shouldn't have any problems getting your RDI. If you're not sure you're hitting the mark, I made a chart of what I ate yesterday to consume my daily potassium. To see it, read more.

Meal	Food	Potassium (mg)
Breakfast	6 oz. Stonyfield Farms low-fat vanilla yogurt	367
	1 cup of GoLean Crunch cereal	300
	1 small sliced banana	362
	6 oz. orange juice	332
Lunch	2 outer leaves of romaine lettuce, chopped	140
	8 baby carrots, sliced	190
	1/2 cup sliced cucumber	76
	1 small celery stalk, sliced	44
	1/4 medium red pepper, diced	63
	1 plum tomato, sliced	147
	1/2 avocado	487
	7 walnuts, chopped	123
	1/2 cup garbanzo beans	206
	25 raisins	24
Optional Snack (for pre-workout)	4-oz. cup of lowfat cottage cheese	109
	1/2 cup diced cantaloupe	208
Dinner	3 oz. grilled halibut	490
	2 cups spinach, steamed	335
	1 small baked sweet potato	285
	Total potassium intake	4,288 mg

It really isn't that hard to get enough potassium, as long as you include a variety of fruits, veggies, and lean protein. If you're interested in knowing what other foods contain potassium, check out this list.

Source

Healthy Recipe: Couscous With Chard and Roasted Chickpeas

FitSugar — Sat, 25 Oct 2008 05:28:27 -0700

Lately, I have been in love with chickpeas. Then I tried them roasted, and my relationship with the garbanzo bean blossomed even further. I wanted to make a Mediterranean-style dish with Swiss chard and whole wheat couscous. Then I thought adding roasted chickpeas to the dish would be delish.

I think I was right. This dish offers veggies, fruit, whole wheat carbs, and protein; it is perfect for a light lunch, especially when you have an afternoon workout planned. It is easy to make and works as either a main dish or a side dish.

To see the recipe, just read more.

Couscous With Chard and Roasted Chickpeas
Original recipe

This is just something I dreamed up after looking at too many recipes.

Ingredients

1 can of chickpeas, well rinsed
2 tablespoons currants
5 dried apricots, chopped
1 1/2 cups uncooked whole wheat couscous
2 large shallots, chopped
1 bunch red Swiss chard, stems chopped and leaves ripped into bite size pieces
1/2 cup toasted pine nuts
1/2 cup shredded Parmesean cheese
4 tablespoons olive oil
2 lemons juiced
1/2 teaspoon cinnamon

Directions

Preheat oven to 400 degrees. Toss well-rinsed chickpeas in 2 teaspoons of olive oil and roast for about 20 minutes, until browned.
Soak dried fruit in warm water for 10 minutes. Drain and set aside.
While fruit soaks, cook whole wheat couscous according to directions on box.
Over medium heat, sauté chopped shallots with chopped chard stems in a tablespoon of olive oil for 5 minutes. Add all the chard and cook until chard shrinks, about 5 minutes.
In a small bowl, whisk remaining olive oil with lemon juice and cinnamon. Add couscous, dried fruit, and roasted chickpeas to sautéing chard and mix to combine. Pour dressing over the mixture and remove from heat.
Add parmesean cheese and pine nuts. Stir gently.
Add salt and pepper to taste. Plate and garnish with shredded cheese, toasted pine nuts, and a slice of lemon.

Serves four as a main dish and six as a side dish.

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Do you have a healthy snack or recipe to share? Then share it in the Lite'n it Up Healthy Recipe Group and I might just post it on FitSugar.