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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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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.

Healthy Lunch Idea: Chickpea, Tomato, and Feta Salad

FitSugar — Wed, 23 Jan 2008 12:00:00 -0800

Last week you guys all gave some great ideas for healthy, easy lunches and since we're still on the topic (well I am, at least) I wanted to share a recipe for Chickpea, Tomato, and Feta Salad that user wren posted in the Healthy Recipes Group. Not only is this recipe healthy, but it's also super easy because it requires no cooking.

For the recipe just read more.

This refreshing recipe is so simple to make and fills me up. I love to have it for lunch.
From Martha Stewart's Everyday Food.

1/4 cup canned chickpeas
1/2 cup quartered cherry tomatoes
1/4 cup crumbled feta
1 tbsp. fresh lemon juice
2 tsp. olive oil
1 tsp. dried oregano
1/8 tsp. salt
ground pepper

Rinse and drain chickpeas.
In a bowl, combine chickpeas with tomatoes, feta, lemon juice, olive oil, oregano, salt, and a pinch of pepper.

Serves 1

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Healthy Recipe: Mediterranean Salad With Chickpea Patties

FitSugar — Sat, 30 May 2009 03:30:00 -0700

Warm Summer weather inspires me to eat more fresh salads, and here's a recipe I found that's really easy to make. if you like falafel, you're going to love this. The patties are made with chickpeas and the dressing is made with Greek yogurt, so this recipe is full of protein and flavor.

To learn how to make this for dinner read more.

Mediterranean Salad With Chickpea Patties
Recipe from Eating Well

Ingredients

1 15.5 ounce can chickpeas, rinsed
1/2 cup fresh flat-leaf parsley
1 clove garlic, chopped
1/4 teaspoon ground cumin
Salt and pepper to taste
2 tablespoons whole wheat flour
2 tablespoons olive oil
1/2 cup plain nonfat Greek yogurt
3 tablespoons freshly squeezed lemon juice
8 cups mixed greens, washed
1 cup grape tomatoes, halved
1/2 small red onion, thinly sliced

Directions

In a food processor, blend the chickpeas, parsley, garlic, cumin, and salt and pepper. Mix it just enough so it's still coarse (if you blend too much, you'll have a creamy hummus consistency). Then stir in the flour.
In a pan, heat up the oil. Form patties that are about three inches in diameter, and place them in the pan. Fry both sides until golden brown.
While the patties are cooking, make the salad dressing. In a small bowl, whisk together the yogurt, lemon juice, and a little pepper.
Place the greens on a plate, and add tomatoes and sliced onions. Place two patties next to the salad, drizzle with the yogurt dressing and serve.

Makes four servings.

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Healthy Recipe: Chickpea and Tomato Salad

FitSugar — Sat, 08 Mar 2008 03:00:00 -0800

In the mood for something healthy and delicious for lunch? This salad is full of protein and fiber, and its lemony flavor reminds me of Spring. It's really easy to make, you just need to make it at least two hours ahead of time.

Want to see my recipe? Then read more

Chickpea and Tomato Salad:

Chickpea and Tomato Salad
Mom's recipe

This lemony salad reminds me of Spring.

Ingredients

1 can garbanzo beans, drained and rinsed
1/2 red onion, chopped
1 tomato, diced
2 cloves garlic, minced
1/2 cup chopped parsley
3 tablespoons olive oil
2 tablespoon lemon juice
salt and pepper to taste

Directions
Combine everything in a bowl, and chill for two hours before eating.

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That's it. Pretty simple huh? You can add other veggies too like chopped cucumbers, celery, or red peppers to make it even more delicious.

Reasons People Go Raw

FitSugar — Tue, 13 Oct 2009 10:00:12 -0700

It's World Vegetarian Month and many people are going meat-free for their health, but others are taking their diets to a whole new level - going raw. A raw food diet consists of consuming unprocessed, preferably organic, whole, plant-based foods, at least 75 percent of which should be uncooked.

A raw-food eater might enjoy uncooked veggies, fresh and dried fruits, nuts, seeds, seaweed, soaked dried beans, young coconut milk, and sprouted seeds and breads. The other 25 percent of a raw foodie's diet includes foods that are lightly cooked in a dehydrator, but foods can't be heated above 116° F, because it's believed to destroy valuable enzymes that help our bodies digest and absorb our food. If the good stuff is destroyed, what's the point of eating healthy foods?

Here are some reasons I've heard people give for deciding to go raw:

It's a simple, natural diet, devoid of artificial and processed foods.
For increased energy.
To improve appearance of the skin.
To improve digestion, and prevent constipation.
For weight loss.
To reduce the risk of heart disease.
To eat in a humane way.

Going completely raw may not fit your lifestyle, but it can't hurt to add some raw meals and snacks into your diet. For some raw-food recipes, read more.

	Edamole (substitute minced hot pepper for hot sauce)
	Mango Red Pepper Salsa
	Mixed Nut Butter (use raw nuts)
	Chickpea, Carrot, and Currant Salad
	Corn and Black Bean Salad

If you have a raw food recipe to share, post it in the Healthy Recipe group.

Sir Paul McCartney Says Lay Off the Meat

FitSugar — Mon, 15 Jun 2009 13:00:00 -0700

His designing daughter Stella is strict vegetarian, and now Sir Paul McCartney is hoping we will all be vegetarian one day a week as well.

The former Beatle hosted a luncheon to kick off Britain's Meat Free Monday campaign. There are obvious health benefits to reducing your meat intake, but Paul became involved because of the environmental impact of limiting meat consumption as well. He said:

A couple of years ago the United Nations came out with a report that said for people to eat less meat would have a big impact on the environment. It's all got a bit out of hand and I think people want to do their bit to bring it back into line, and this is an answer we've got involved in."

See which Hollywood types attended the event to support the notion of not eating meat on the first day of the week when you read more.

Kate Bosworth and Kelly Osbourne were there, as well as Yoko Ono and Moby.

View 7 Photos ›

Not sure what to make for dinner tonight. Try my Mediterranean Salad With Chickpea Patties or Curried Quinoa Salad. You might also want to try Sesame Maple Roasted Tofu as well. To learn more about a similar program here in the states, check out Meatless Monday.

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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

What Does Your RDI Look Like: Zinc

FitSugar — Fri, 24 Apr 2009 12:00:00 -0700

When the mineral zinc comes to mind, I mostly link it with fighting colds. While it's true that it helps support a healthy immune system, that's not all zinc does. It's essential for cell division and the synthesis of DNA and protein. It also stimulates 300 enzymes, which are responsible for many of your body's functions. Zinc heals and protects your skin, is needed for proper thyroid functioning, and helps maintain your sense of smell and taste. It also boosts brain activity, improves your mood, and can help alleviate PMS symptoms.

An adult woman over 19 should be getting 8 mg of zinc each day. If she's pregnant, she needs 11 mg, and if she's nursing, then she needs slightly more, 12 mg. Are you getting your RDI? To find out read more.

1 cup milk

Food	Amount of Zinc
6 medium oysters	76.7 mg
3 oz. beef shanks	8.9 mg
3 oz. crab	6.5 mg
1 roasted chicken leg	2.7 mg
3 oz. pork tenderloin	2.5 mg
3 oz. lobster	2.5 mg
1 oz. pumpkin seeds	2.1 mg
1/2 cup baked beans	1.7 mg
2 tbsp sunflower seeds	1.6 mg
1 oz. dry roasted cashews	1.6 mg
1 cup lowfat yogurt	1.5 mg
1/2 cup chickpeas	1.3 mg
1 oz. Swiss cheese	1.1 mg
1 oz. almonds	1 mg
.9 mg
1/2 roasted chicken breast, no skin	.9 mg
1 oz. cheddar or mozzarella cheese	.9 mg
1/2 cup kidney beans	.8 mg
1/2 cup cooked peas	.8 mg
1 packet instant oatmeal	.8 mg
2 tbsp hummus	.6 mg
3 oz. flounder or sole	.5 mg
1 cup Kashi Go Lean Crunch	.4 mg
1 miniature box of raisins	.1 mg

Source

RDI Reminder: How Much Do I Need Again?

FitSugar — Mon, 03 Nov 2008 12:00:00 -0800

We all know we should be getting enough vitamins and minerals from the food we eat. If there's any doubt in our minds that we're missing certain nutrients, we take vitamins just to be sure. The problem is, consuming excessive amounts of certain vitamins and minerals can be harmful so check out this chart for a little recommended daily intake (RDI) refresher. Pay special attention to the amounts because some are needed in micrograms (mcg), and some are needed in grams (g).

Vitamin	Amount	Sources
Vitamin A	700 mcg	Carrots, sweet potatoes, dark-green veggies
Vitamin B1 (Thiamine)	1.4 mg	Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads
Vitamin B2 (Riboflavin)	1.2 mg	Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish

To see the rest read more.

Vitamin	Amount	Sources
Vitamin B3 (Niacin)	14 mg	Chicken, beef, tuna, salmon, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast
Vitamin B5 (Pantothenic acid)	5 mg	Whole grain cereals, beans, eggs, meat, some energy drinks
Vitamin B6 (Pyridoxine and Pyridoxamine)	1.3 mg	Nuts, liver, chicken, fish, green beans, salad greens, wheat germ, nutritional yeast, sea vegetables, and bananas
Vitamin B7 (Biotin or Vitamin H)	30 mcg	Beans, nutritional yeast, cauliflower, chocolate, egg yolks, fish, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, bananas, soy products, mushrooms, wheat germ, and whole grains
Vitamin B9 (Folic Acid)	400 mcg	Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver, enriched cereal
Vitamin B12 (Cobalamin)	2.4 mcg	Animal products such as meat, eggs, dairy products, nutritional yeast, and fortified cereals
Vitamin C	75 mg	Oranges, strawberries, grapefruit
Vitamin D	200 units	Milk, sunlight
Vitamin E	15 mg	Eggs, fortified cereals, fruit, green leafy vegetables (such as spinach), meat, nuts, poultry, vegetable oils (corn, cottonseed, safflower, soybean, sunflower), olive oil, wheat germ oil, and whole grains
Potassium	4,200 mg	Potatoes, tomatoes, white beans, lentils, yogurt, bananas, broccoli, soybeans, avocado
Calcium	1,000 mg	Dairy products, nuts, broccoli, fortified orange juice, sardines
Protein	40-60 g (depending on your weight and activity level)	Dairy products, nuts, meat, poultry, fish, eggs
Iron	18 mg	Molasses, liver, dates, baked potato with the skin, kidney beans, chickpeas, oats, beets
Zinc	9 mg	Oysters, red meat, chicken, beans, nuts, whole grains, dairy products, fortified cereals
Magnesium	300 mg	Chard, spinach, tofu, artichokes, lima beans, scallops, sea bass
Phosphorus	700 mg	Bran, cocoa powder, dairy products, seafood, chickpeas, garlic, lentils, soybeans, nuts, liver, eggs, chicken, yeast

I printed this chart and put on the inside of a cabinet door in my kitchen so I can conveniently refer to it.

Source