by Amy Gorin in Food and Nutrition Experts, February 14, 2017
by Alexandra Caspero in Healthy Recipes, Uncategorized, Vegan, August 31, 2016
As a vegetarian dietitian, I eat a lot of pulses, the group of legumes that includes beans, lentils, dry peas and chickpeas. I top my salads with them, mix them into brownie batter, and bake them into casseroles. And while 2016 was the Year of Pulses, these superfoods continue to grow in popularity. Here are a few of my favorite pulses — which all happen to be great for you — plus some ideas for cooking with them.
A half-cup serving of cooked chickpeas (aka garbanzo beans) offer up about 7 grams of protein, or 15 percent of the daily value. They’re an excellent source of fiber and offer 13 percent of the daily value for iron. Use them to make a Chickpea Crust Pizza or a Squash and Chickpea Moroccan Stew—or bake them into a Spicy Baked Chickpeas dish. Reserve the aquafaba, or chickpea water, and use that to make a vegan meringue.
These beans are terrific in a Black Bean and Corn Salad. They’re versatile way beyond Mexican dishes—and make a great protein addition to Black Bean Brownies. A half-cup serving of the cooked beans offers close to 8 grams of fiber, providing 30 percent of the daily value. Black beans are a good source of protein and an excellent source of folate, a nutrient of particular importance during pregnancy.
There are many types of lentils, including green, French green, red, and black. Lentils are one of the highest-protein beans, boasting almost 9 grams, or 18 percent of the daily value, per half-cup serving of cooked beans, as well as about 8 grams of fiber. They’re also a good source of blood-pressure-helping potassium. Have them in a Lentil Soup, as Cilantro Lentils, or in an Herbed Lentils with Spinach and Tomatoes dish. Read more
by Amy Chaplin in Amy's Whole Food Cooking, January 13, 2015
Ever since the United Nations declared 2016 the Year of the Pulse, I’ve been trying to include at least one serving a day in my diet. Pulses, otherwise known as beans, dry peas and lentils, are fiber and protein powerhouses — not to mention that, at roughly a dollar a pound, they’re dirt-cheap. Thankfully, they also taste delicious.
Since “chickpea” sounds a lot like “chicken,” I thought chickpeas would be a natural swap in these Mediterranean-inspired shawarma pitas. Covered in spices and roasted to crispy perfection, they are then tucked into warmed pita bread and covered in a creamy hummus-dill sauce. Add in a few colorful vegetables and you’re left with a flavor-packed sandwich that’s perfect for lunch or dinner.
At first glance, this recipe may seem like it takes more ingredients than it’s worth, but they’re mainly spices that can be found in well-stocked pantries. To me, my spice pantry is king, giving me the ability to add maximum flavor without added fat. In healthy cooking, seasoning is everything, and for that, spices are worth their weight in gold. If you find that you don’t need a large jar, head to the bulk-bin section of your local grocery store for just the amount you need.
For a “cook once, eat twice” approach, transform any leftovers into a chickpea shawarma salad: Layer the vegetables with roasted chickpeas and top it with dollops of hummus-dill dressing. Read more
by Amy Chaplin in Amy's Whole Food Cooking, July 8, 2014
Cooking a large pot of chickpeas (or other beans) at the beginning of the week is a great way to ensure you have a healthy protein on hand that can become the basis of quick weeknight meals. I often give this advice to friends and clients when they want to eat more homemade meals but have time restrictions. Not only is it convenient and cost-effective, but home-cooked beans also taste much better than anything you’ll find in a can. High in protein, chickpeas also contain more iron and vitamin C than any other legume. Their creamy texture and pleasing mild flavor make them the perfect pantry staple.
by Andrea Strong in Cookbooks, June 28, 2014
Summer days (and nights) call for refreshing, light meals that require little or no advance planning. Much of the time, a salad of the leafy variety will hit the spot, but it might not be substantial enough to get you through to the next meal. Here, chickpeas replace the lettuce in this Greek salad, transforming the dish into a meal that’s ideal for lunch or dinner.
by Michelle Buffardi in Uncategorized, September 1, 2011
These days, it’s all the rage to join a community supported agriculture plan, or CSA. But as recently as 2008, it wasn’t quite as easy. That was the year Dahlia Abraham-Klein, frustrated with the lack of locally sourced food in her Long Island, NY, town, gathered enough signatures to start a CSA out of her garage.
by Dana Angelo White in Healthy Recipes, May 27, 2009
- I like to take my lunch out of the container I packed it in and eat it from a nicer bowl.
We’re teaming up with fellow food bloggers to host a Brown-Bag Challenge, a month-long initiative to eat consciously and save money by packing a lunch each weekday instead of eating out. Join us here and share what you’re eating on Facebook and Twitter with the hashtag #brownbag.
Confession: I bought lunch yesterday just because I could. I walked over to Taim, my favorite falafel place in the whole city, and I bought a falafel for lunch. I have no idea how much fat or calories the sandwich contained, but the sandwich was large so was likely not very diet-friendly. I justified the splurge because I’d been to the gym that morning, and because it was the last day I could eat a restaurant lunch before the Brown-Bag Challenge. This splurge cost me $8.
Today’s lunch is smarter in so many ways. When I was searching for recipes, I was looking for something healthy to make with potatoes, because I have a whole bunch from my CSA that I wanted to use up. I found this recipe for Curried Potatoes and Chickpeas from Food Network Magazine; it’s from a story they did last year on using leftover crunchy onions — those things that go on top of green bean casserole. It looked quick and easy enough to make on a busy weeknight, and Toby, one of our resident dieticians, confirmed that it meets our Healthy Eats nutritional guidelines; it has 290 calories per serving and 15 grams of total fat (saturated fat = 7 grams).
I had potatoes, spices, limes and jalapenos at home, so I bought the following at the store:
Chickpeas: $1.79 (I bought the 29-ounce can even though the recipe calls for 15 ounces. It was a better value, and I’ll use the leftovers to make hummus)
Fried onions: $2.89
Greek yogurt: $1.25
My grocery store total was $7.92. I spent nearly the same amount on all the ingredients for an entire recipe as I did on one lunch. And since the recipe makes 6 servings, that comes to $1.32 per serving. Less than two dollars per serving. Makes my $8 falafel seem pretty frivolous.
You probably see hummus at the supermarket or on restaurant menus. Have you had some lately? Get the skinny on this spread and a few of our favorite, easy recipes.
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