Saturday, March 19, 2005
Legumes: A Healthy Diet Addition
Legumes are the bean and pea family such as: pinto beans, lima beans, black beans, navy beans, soy beans, chickpeas, peanuts, peas, lentils, and many, many more. These are high in protein and fiber and provide us with a great balance of healthy carbs. A serving of beans is about the same amount of protein as meat, but the beans have about 6% fat compared to chicken or beef that have between 50-56% fat, not to mention a similar difference in calories.
Besides eating a bowl of beans or adding beans or peas to soups, you call also add whole cooked beans and peas to salads for a great variation. These types of salads are so filling and satisfying to the body as it is provided with the right nutrients it needs.
The Middle Easterners use Hummus as we would mayonnaise. However, hummus consists mostly of cooked chickpeas (garbanzo beans) and sesame seeds (both high in protein) and is low in fat. Give this recipe a try and use it as a vegetable dip, a spread on a sandwich, in a tortilla wrap or pita sandwich.
Hummus
recipe from Enjoy Nature's Harvest by Erleen Tilton (see Great Health Books link)
2 C. cooked chickpeas (garbanzo beans) with liquid
3 Tbs. sesame tahini or sesame seeds
2 cloves garlic
3/4 tsp. salt
dash red pepper sauce or cayenne pepper
Blend all ingredients in blender until very smooth, adding liquid or additional water, if needed, to blend easily. Enjoy this smooth, nutritious, low-calorie spread!
Besides eating a bowl of beans or adding beans or peas to soups, you call also add whole cooked beans and peas to salads for a great variation. These types of salads are so filling and satisfying to the body as it is provided with the right nutrients it needs.
The Middle Easterners use Hummus as we would mayonnaise. However, hummus consists mostly of cooked chickpeas (garbanzo beans) and sesame seeds (both high in protein) and is low in fat. Give this recipe a try and use it as a vegetable dip, a spread on a sandwich, in a tortilla wrap or pita sandwich.
Hummus
recipe from Enjoy Nature's Harvest by Erleen Tilton (see Great Health Books link)
2 C. cooked chickpeas (garbanzo beans) with liquid
3 Tbs. sesame tahini or sesame seeds
2 cloves garlic
3/4 tsp. salt
dash red pepper sauce or cayenne pepper
Blend all ingredients in blender until very smooth, adding liquid or additional water, if needed, to blend easily. Enjoy this smooth, nutritious, low-calorie spread!
