Hi guys and gals! And your long lost nutrition coach is back ... after discovering that relocating is, indeed, not for the faint-hearted! Wow, what a way to turn your life upside down ... Since I'm always preaching that our lifestyles, sleeping habits, what we put into our mouths and even our emotional state all contribute to our overall health, I now have newfound sympathy for anyone who has to relocate. I seriously dropped the ball on a couple of those! But here I am, settling in and stocking up on groceries ... and that means a whole lot of an old favourite of mine ....
We have a whole bunch of newcomers to this newsletter! Welcome all! For a quick read on how your habits affect your health, you can catch me in Rise and Shine magazine's 2nd edition. Go and get your digital copy at www.riseandshinehouse.com and follow them @riseandshinehouse1. And if you missed out on any of the past year's newsletters (there have been 14 so far) then you only need to reply tot this email and I'll send it right along!
Garbanzo beans - or chickpeas - are of the legume family, just like kidney beans, black beans and peanuts (you knew a peanut isn't a nut, didn't you?) They come in two different guizes, one is the commonly round light coloured legume we know and the other is the less common irregular shaped darker guy that is found mainly in India and in the Middle East. Garbanzo beans have been recorded as far back as 6790 BCE in France, but there are so many recordings of these little gems that it is not quite sure where they originated. Currently they are grown in more than 50 countries. As an excellent source of carbohydrate, protein, fiber, B-vitamins and some minerals, they are an important nutritious staple of many diets. I absolutely LOVE chickpeas! Not only are they tasty and oh so versatile, but they come with a host of health benefits. Yeah, beat that Batman!
HEALTH BENEFITS
Chickpeas have a low glycemic index and can help control bloodsugar.
Chickpeas are high in dietary fiber - especially soluble fiber - making them excellent for digestion.
They can help lower cholesterol - total cholesterol and LDL (bad) cholesterol.
They may help lower the risk of cancer. Not only do the contain cancer-fighting compounds named lycopene and saponins, but they help your body make butyrate which can help lower the risk of colorectal cancer,
Chickpeas contain calcium, magnesium, fiber and other micronutrients for strong bones.
They contain choline, which is an important nutritient for memory, muscle control and other brain and nervous system activity. Chickpeas boost your mental health!
All this talk of one of my favourite foods is making me hungry, so I thought I'd take a break and leave you with this delicious recipe! Click and download ....
I'm sure the cynics out there have wondered if chickpeas are really so great? What about health risks? Remember those saponins with the cancer-fighting properties? They are a natural chemical compound found in legumes and make the foam in the liquid you see in canned chickpeas. This foam is called aquafaba which can be found in natural cleaning products like toothpaste and liquid soap (now is not the time to re-think using toothpaste guys ...) In some cases saponins can cause stomach upset and diarrhea - when weighed along with the fact that these cases are rare and saponins are said to have a positive effect on diabetes and obesity, I still think chickpeas are awesome! Saponins can lead to reproductive issues in mice, including damaged ovaries. They are also toxic to fish and cold-blooded animals like snails. Okay, so maybe not the best option for pet food. Lucky for us, they are non-toxic to humans. Canned foods may also contain BPA. This is an industrial chemical found in the coating on the inside of food cans which can leak into food and cause some health issues. And this is so not the chickpea's fault ... Yes, I have something you can serve alongside that awesome hummus. Be sure to click and download, the kids love this!
Nutrition While I am always going on about the benefits of minimally processed foods, canned chickpeas are still stacked with nutrients - and extremely convenient to use. However, there is a difference in the nutrient content of dried, cooked chickpeas vs canned chickpeas. One serving = one cup of cooked chickpeas
+/- 270 calories
4g fat
34 - 45g carbohydrates (with the canned version on the lower end)
9 - 12g fiber (with the canned version on the lower end)
6 - 7g sugar
10 - 15g protein (with the canned version on the lower end)
That's not all. They are rich in vitamins and micronutrients too! They contain:
6 - 7% RDA (recommended daily allowance) calcium
40% RDA fiber
22% RDA iron (8% for canned)
70% folic acid (15% for canned)
39% phosphorous (17% for canned)
As you can see, even minimal processing has an effect - especially on the micronutrient content. That said, whatever form you ingest, these little critters pack a heck of a nutritional punch. So instead of eating no chickpeas, eat the canned chickpeas! So having now served your guests with a delicious starter (or side) of hummus and fritters, how about following that up with a salad ....
and the main course ... TADA!
Did you know?
1. Unlike many other canned vegetables, canned legumes retain much of their nutritional value and are comparable to the dried, cooked versions. By draining and rinsing your legumes you'll remove as much as 40% of the sodium added to the canned liquid.
2. Besides making your toothpaste foamy, chickpea liquid (from canned or cooked versions) can come in quite handy. This thick mixture contains a mixture of starch and some protein, with binding, emulsifying and thickening properties. It works well as a flavourless, odorless egg replacement in recipes ...
1 tbsp aquafaba = 1 egg yolk
2 tbsp aquafaba = 1 egg white
3 tbsp aquafabe = 1 whole egg
It can also be whipped to replace eggs in meringues and mayonnaisse. And here you were feeling sorry for the vegans who don't get to eat meringues ...
3. Now here's a cool fact. Roasted and ground chickpeas have been used as a caffeinne free alternative for coffee for centuries. This beverage is also available as ready-to-brew commercial brands, although I have as yet failed to find it in South Africa.
The closest I've been able to find is this coffee substitute made from mesquite beans - also from the legume family. It's inexpensive and readily available from the manufacturer or Takealot.com. I might just give it a try and come back to you!
And by now you should be agreeing that chickpeas are awesome little chaps deserving of a spot in your grocery cupboard. The only thing still missing is dessert! While roasting the chickpeas for your Crispy Chickpea Salad, go ahead and make an extra batch - melt some chocolate on the side and coat your chickpeas in chocolate. You can spread them out on a lined baking sheet or put spoonfuls on a baking sheet to make clusters! Pop them in the fridge for the chocolate to harden and serve with ice cream and a tablespoon of Milo powder sprinkled on top. Trust me - you're going to love me for this! See how I kept the best for last to make sure you read the whole letter? My pleasure! Enjoy those chickpeas and be well, Cheerio - Esté GIVEAWAY!!! Refer a friend you know would enjoy this content and recieve a recipe pack with quick, easy, healthy snacks for FREE! Simply reply to this mail with their e-mail address - they'll get their newsletter and you'll get your recipes!