March 17, 2016

Cherry Vanilla Granola

March 17, 2016/ Judith Duval

About Flaxseeds:

Flaxseeds are a great source of:

Omega-3 essential fatty acids
Dietary fiber
Vitamin B1
Copper
Magnesium
Phosphorus
Selenium
Lignans (fiber-like compounds that provide antioxidant protection and act as phytoestrogens)

Consumption of certified organic animal foods in which flaxseed was added to the animals' feed can be an effective way of increasing your omega-3 intake. Look for beef (grass fed), chicken and eggs (contained in the yolk) which are labeled with omega-3 fats.

Health Benefits of Flaxseed:

Cardiovascular Benefits
Antioxidant and Anti-Inflammatory Benefits
Cancer Prevention
Digestive Health

Selection and Storage:

Can be purchased either whole or already ground
Flaxseeds are difficult to chew; grinding of the seeds prior to consumption increases digestibility and nutritional value
Pre-ground flaxseeds have a shorter shelf life than whole flaxseeds
Best practice: Buy the flaxseeds whole, store in refrigerator (good for 1-2 years), use a coffee grinder to grind for consumption
Flaxseed oil is very perishable. It should always be purchased in opaque bottles and kept refrigerated. Never use flaxseed oil in cooking, since it is far too easily oxidized (if desired, add flaxseed oil to foods after they have been cooked). Flaxseed oil is devoid of fiber and lignans.
- To Note: Dr. Andrew Weil recommends that men avoid flaxseed oil due to the potential increased risk of prostate cancer. However, men can use flaxseed oil that has had the lignans added back

Some good tips:

Try to add 1-2 tablespoons of ground flaxseeds to cereals, soups, salads, and smoothies each day
Sprinkle ground flaxseeds onto your hot or cold cereal
Add flaxseeds to homemade muffins, cookies or bread recipes
To pump up the nutritional volume of your breakfast smoothie, add ground flaxseeds or a tablespoon of flaxseed oil
To give cooked vegetables a nuttier flavor, sprinkle some ground flaxseeds on top of them

Here’s a delicious recipe for you…It is my new favorite homemade granola. Everyone in my family LOVES it!

3 cups rolled oats
¼ cup ground flaxseed
½ teaspoon salt
2 tablespoons chia seeds (optional)
¼ cup maple syrup
¼ cup coconut oil
1.5 teaspoons vanilla extract
1/3 cup chopped walnuts
1/3 cup chopped pumpkin seeds
1/3 cup sliced almonds
¾ cup chopped cherries
¾ cup chopped prunes

Preheat oven to 350 degrees Fahrenheit.

In a saucepan, combine the maple syrup, coconut oil, and vanilla extract. Heat until well combined. Take off heat.

Combine the oats, flaxseed, chia seeds, and salt in a bowl. Add the maple syrup and coconut oil mixture. Mix together well. Spread the mixture onto a sheet pan in an even layer and bake until it is golden and crisp (15-20 minutes). Set aside to cool.

Once cool, in a bowl mix with the chopped walnuts, pumpkin seeds, cherries, and prunes, and the sliced almonds. Enjoy any way you like! I happen to love this on top of yogurt or with almond milk. Delicious!

I truly hope you enjoy this recipe and that it helps you live a healthier life. I would absolutely love to hear from you, so please leave a comment below and let me know what you think. If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon. Each week, we feature a delicious, seasonal, and nutritious ingredient. We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home. Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon. We can’t wait to learn and cook with you!

March 10, 2016

Simple Roasted Brussel Sprouts

March 10, 2016/ Judith Duval

A member of the cruciferous vegetable family, along with cauliflower, kale and broccoli. Include cruciferous veggies as part of your diet 2-3 times per week, serving size +1 cup.
Native to Belgium, to a region near its capital, Brussels, after which they are named.
Best from autumn through early spring when they are at the peak of their growing season.
Typically sold separately but can sometimes be found still attached to the stem.

Nutrient Profile:

A very good source of:

Vitamin C and Vitamin K
Folate
Manganese
Vitamin B6
Dietary fiber
Choline
Copper
Vitamin B1
Potassium
Phosphorus
Omega-3 fatty acids
Iron
Vitamin B2
Protein
Magnesium
Pantothenic acid
Vitamin A
Niacin
Calcium
Zinc
Numerous disease-fighting phytochemicals

Health Benefits:

Detoxification Support
Antioxidant Support (cancer protection)
Anti-inflammatory Support
Cardiovascular Support
Digestive support

Selection and Storage:

Select Brussels sprouts that are firm, compact, and vividly green. They should be free of yellowed or wilted leaves and should not be puffy or soft in texture.
Avoid those that have perforations in their leaves as this may indicate that they have small insects residing within.
Keep unwashed and untrimmed Brussels sprouts in the vegetable compartment of the refrigerator. Stored in a plastic bag, they can be kept for 10 days.

Individual Concerns:

Brussels sprouts may contain substances which may cause swelling of the thyroid gland. Consumption of these vegetables should be altered but not eliminated in individuals with thyroid dysfunction. For example, steam, cook or ferment them as the heat eliminates the negative effect of the substances in them. If you have normal thyroid function and consume adequate amounts of iodine, these vegetables will have no effect on your thyroid and may be eaten liberally.

Ingredients:

1 lb Brussel Sprouts
2 tablespoons olive oil
½ to ¾ teaspoon salt
½ teaspoon black pepper

Preheat oven to 400 degrees. Cut brussel sprouts in half. On a roasting pan drizzle them with the olive oil. Sprinkle them with salt and pepper. Roast for 40+ minutes, until the outsides of the sprouts get brown and crispy. Enjoy!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon. Each week, we feature a delicious, seasonal, and nutritious ingredient. We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home. Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon. We can’t wait to learn and cook with you!

March 03, 2016

Butternut Squash Soup

March 03, 2016/ Judith Duval

Winter squash is a relative of the melon and the cucumber
They come in many different shapes, colors, sizes and flavor. Common varieties include:
- Butternut
- Acorn
- Hubbard
- Turban
- Pumpkin
- Kabocha
The seeds of winter squash can be roasted at a low temperature for a short period of time to minimize damage to their healthy oils. Roasted winter squash seed are delicious!

Nutrient Profile:

Winter squash is an excellent source of:
- Alpha and beta- carotenes (pre-vitamins of vitamin A).
It is also a very good source of:
- Vitamin C
- Dietary fiber
- Vitamin B6
- Manganese
- Copper
A good source of:
- Potassium
- Vitamin B2
- Folate
- Vitamin K
- Pantothenic acid
- Omega-3 fatty acids
- Magnesium
- Niacin
- Phytonutrients

Health Benefits:

Antioxidant Support: Vitamin C, Manganese, Carotenoids provide outstanding antioxidant benefits
Anti-inflammatory Benefits: Provided by phytonutrients and omega-3 fatty acids
Blood Sugar Regulation: Fiber and B vitamins protect against type 2 diabetes
Rich in pectins that have antioxidant, anti-inflammatory and insulin-regulating properties

Selection and Storage:

Choose ones that are firm and heavy for their size
Avoid those with any signs of decay (e.g. water-soaked areas or moldy)
Much longer storage life than summer squash. Depending upon variety, it can be kept for one week to six months
Should be kept away from direct sunlight exposure and should not be subject to extreme temperatures
Once cut, cover pieces in plastic wrap and store in refrigerator, where they will keep for one to two days

Here’s a delicious and easy recipe to make!

Ingredients

3 ½ pounds butternut squash
2 Granny Smith Apples (or your favorite apple) cut into fourths
5 cups chicken stock
4 cups chopped leeks (make sure you clean the leeks very well as they tend to trap a lot of dirt. Leeks are preferred, you could substitute white onions)
3 tablespoons of favorite healthy oil
1 tablespoon ginger, chopped
1 ½ teaspoons of salt
Pepper

Preparation

Preheat oven to 400 degrees Farenheit.

Cut each squash in half. Remove seeds (if you would like, you can toast these and eat). If difficult to cut in half, you can cut into fourths. Cut each apple in half or in fourths; cut out seeds.

Bake squash until very tender, about 1 hour. Bake apples at the same time as squash until very tender, maintaining a watchful eye just in case you need to take the apples out before the squash is done (I have been able to keep the apples in the oven for as long as the squash has been baking without burning them).

When done, let all cool. Separate the pulp of the butternut squash from its skin, set aside the pulp and discard skin. Apples should be soft enough that you can keep the skin on. Set aside as well.

Heat in a soup pot the 3 tablespoons of your favorite healthy oil. Add the leeks and ginger. Sautee until the leeks are soft and transparent.

Add the butternut squash and apples to the pot. Stir in 4 cups of the chicken stock.

Bring everything to a simmer and cook for 20 minutes, breaking up the squash as it cooks. Puree until smooth in a blender or similar device.

Return to the pot and add the last cup of chicken stock. Add the 1 ½ teaspoons of salt. Add pepper to taste.

Garnish with the toasted seeds if you would like. Enjoy!

I would love to hear from you, so please leave a comment below. If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon. Each week, we feature a delicious, seasonal, and nutritious ingredient. We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home. Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon. We can’t wait to learn and cook with you!

February 25, 2016

Detox Green Juice & Ginger

February 25, 2016/ Judith Duval

This week’s seasonal ingredient is Ginger! Ginger is native to southeastern Asia and has been around for millennia. Ginger is mentioned in ancient Chinese, Indian and Middle Eastern writings, and has long been prized for its aromatic, culinary and medicinal properties.

Health Benefits: There are many, many benefits of ginger, here are just a few of the top ones

Gastrointestinal Relief: Helps prevent motion sickness, cramping, nausea and vomiting
Anti-inflammatory Effects: Beneficial for those with arthritis, gingivitis, and other inflammatory diseases
Cancer Protection: May inhibit growth of certain cancer cells and induce the death of others
Boost to Immune System: Great for coughs, sore throats, nasal congestions, common cold and flu

Selection and Storage:

Fresh:
- Ginger should be firm, smooth and free of mold
- Can be stored in the refrigerator for up to three weeks if left unpeeled
Dried:
- Select organically grown since this will give you most assurance that it has not been exposed to radiation

Here’s a delicious and easy recipe to make!

Ingredients:

10 large kale leaves
3-4 celery sticks
1 apple
1-2 inches of ginger (depending how much ginger kick you want!)
Half a lemon (if you use a high-speed blender/juicer, no need to peel; if not, peel the lemon)

Preparation:

Take all of your ingredients, place them in your juicer, and hit the “on” button. Done!

Note on juicing: You do not need a juicer, though I used this one in the recipe. Here’s a great video on how to juice with blender (note that she used a liquid as a base, so just add water to the ingredient list above (or any liquid of your choice; she used kombucha which is so cool).

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon. Each week, we feature a delicious, seasonal, and nutritious ingredient. We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home. Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon. We can’t wait to learn and cook with you!

February 24, 2016

What is a GMO and why care?

February 24, 2016/ Judith Duval

We hear a lot in the news about GMO’s. Last year the House of Representatives passed a bill blocking states from requiring companies to label foods with GMO’s. So what is a GMO and why should you care? If you don’t know, you are not alone. I recently saw the documentary “GMO OMG” and many are in the same place. Take a look at the trailer at the end of this article.

So what is a GMO?

A GMO is a Genetically Modified Organism

What is a Genetically Modified Organism?

A Genetically Modified Organism, is a plant or meat product that has had its DNA artificially altered in a laboratory by genes from other plants, animals, viruses, or bacteria. For example, GMO corn is the result of a corn seed that has been taken to a laboratory and had its DNA modified.

Why is the DNA of a food/organism altered?

The DNA is altered for many reasons; one good example is a corn seed that is altered so that it can be more resistant to pesticides.

Why does it matter?

One would think a corn seed that is more resistant to pesticides could be a good thing, right? Such alteration would result in a stronger, more resistant seed, no? More corn, more food?
The reason why it matters is because it is still unknown how modified seeds impact the human system and health. Thus, the public is eating corn (or any other GMO) without truly, 100% knowing, what the health risks are.
This is why there has been a call to action to label all foods that contains ingredients that have been genetically modified (GMO’s). This way, consumers can choose whether to take the risk or not of eating a GMO in what they purchase. The manufacturers of GMO’s do not want to label the foods, because they believe that once labeling happens, sales of these foods will go down and they will be financially impacted.

What can I do today?

Given that the health risks of consuming GMO’s are unknown, you probably want to stay clear of foods that contain GMO's.
The best way to avoid consuming GMO’s is to only consume foods that are labeled as “organic”.
There is a lot of research and information on GMO’s out there. I invite you to become as educated as you would like on the issue so you can make conscious choices (either at the grocery store or politically when voting). A good way to start could be watching the GMO OMG documentary. Below is the trailer!

I would absolutely love to hear from you! What is your opinion on GMO’s? Please leave your comments or questions below. If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

February 18, 2016

Easy, delicious superfood recipe: Cauliflower

February 18, 2016/ Judith Duval

Cauliflower is a cruciferous vegetable
It is in the same family as broccoli, kale, cabbage, Brussels sprouts and collard greens.
Cauliflower can be found in white, light green, purple, and orange colors.
Include cruciferous vegetables as part of your diet 2-3 times per week. Each serving should be at least 1 1/2 cups.

Nutrient Profile:

Excellent source of:
- Vitamin C
- Vitamin K
- Folate
- Pantothenic acid
- Vitamin B6
It is a very good source of:
- Choline
- Dietary fiber
- Omega-3 fatty acids
- Manganese
- Phosphorus
- Biotin
A good source of:
- Vitamin B2
- Protein
- Vitamin B1
- Niacin
- Magnesium

Health Benefits:

Helps rid our bodies of toxins which increase the risk of cancer
Great antioxidant benefits
Anti-inflammatory benefits which can help prevent cancer and other chronic diseases
Cardiovascular support
Digestive system support

Selection and Storage:

Look for a clean, compact curd where the clusters are not separated
Store in a paper or plastic bag in the refrigerator; will keep for a week

Note: Caulflower may contain substances which may cause swelling of the thyroid gland. If you have a thyroid dysfunction, consumption of cauliflower should be altered but not eliminated. Steam, cook or ferment cauliflower before eating, as the heat alters the molecular structure and eliminates the potential concern.

Here’s a delicious and easy recipe to make!

Ingredients:

A good video that will teach you how to blanch your veggies well

1 head cauliflower

1/3 cup parmesean cheese

1/4 cup parsley

1 tbsp capers

1-2 garlic cloves minced

1 tsp lemon zest

½ lemon juice squeezed

½ tsp chili flakes

Salt

Pepper

Your favorite healthy oil

A good video that will teach you how to steam your veggies well

A video that can show you how to tell when oil is hot

Preparation:

A good video that teaches you how to caramelize

Bring a pot of water to a boil. Cut the cauliflower into pieces. Blanch the cauliflower and set aside (take a look at the how to videos included here for technique on this and below). You can also choose to steam the cauliflower. Place a sautee pan on your stovetop on medium-high. Add your favorite healthy oil. Once the oil is hot, add the cauliflower. Sautee your cauliflower until it is slightly caramelized.

Once the cauliflower is caramelized, add the capers, garlic, lemon juice, zest, parsley, chili flakes. Toss. Finish with salt, pepper, and the parmesan cheese. Sprinkle with some olive oil if you want.

Lots of love,

Judith

February 17, 2016

One step towards financial freedom

February 17, 2016/ Judith Duval

This is a special collaboration with Natalie Guillen a friend from my days at Stanford Business School and a professional at the intersection of finance & technology (fintech) who is passionate about economic development. Going forward, Natalie will be providing us easy and practical financial advice that we can apply in our lives immediately.

I read this quote by Mark Houlahan, "If you want your life to be a magnificent story, then begin by realizing that you are the author, and every day you have the opportunity to write a new page." At that time, I was miserable in a job I was afraid to leave. I was told by family from an early age not to leave my job before having another one lined up. But how could I find time to search for a new job? I was working full time for a multi-national company, 12-16 hour days plus a 2-hour commute. After more than two years like this, I had become increasingly exhausted but rationalized I was getting good work experience. I was indeed, until I got burnt out.

Leaving the company took emotional and financial preparation. I had never given up, and leaving felt I was letting myself down. But I had reached my limit, and I was ready to write a new chapter in my story. I did not have another job lined up, as my family advised, but I had an emergency fund to support my expenses for the foreseeable future. I knew I would be ok.

Some changes can be predicted, like my decision to leave was a matter of time. Others are unpredictable curveballs, like layoffs, medical emergencies, an accident, or the car breaking down. We cannot anticipate all the events, but we can be financially prepared to cope with them.

An emergency fund is money put aside to cover expenses when those unpredictable events happen. It is a reserve equivalent to 6-8 months of living expenses, and it can be built gradually. It’s a basic financial practice that buys peace of mind and freedom.

Here’s how to get started:

Determine your monthly expenses, including housing, food, utilities, transportation, other expenses (don’t forget upcoming renewals in the near future, such as car insurance)
Determine how much you can save every month
Build your emergency fund on a separate account from your checking account
1. Online banks and credit unions have saving accounts with no fees or minimum balances. The idea is to have a divide between your daily checking account and your emergency fund to avoid the temptation of spending emergency money on temporary wants. Remember the saying, “Out of sight, out of mind.”
Pay yourself first! Treat your emergency fund as you would treat your mortgage or rental bill.
1. Set up an automatic transfer every month if possible.
2. Whether you can put aside $10, $50, or $500 every month, make it a goal, and consistently pay yourself before paying everyone else. You’re your biggest investment!
Be patient. Your emergency fund will gradually increase. It doesn’t have to happen at once.
1. If you have extra money on a given month, consider putting it in your fund, so it reaches its goal of a 6-8 months reserve sooner.
2. Remember, your emergency fund is sacred, for emergencies only, and not meant to cover vacations or other luxuries.

Being financially prepared provides the freedom to choose. In my case, it gave me the courage to leave my company and start a new chapter knowing I would be OK. Other times, we have no choice. Life throws curve balls, and we cannot predict what will happen or when. But they will inevitably happen, and we can choose now to financially prepare for them.

We would absolutely love to hear from you! What is your opinion on having an emergency fund? Please leave your comments or questions below. If you enjoyed this post, share it with your friends and family!

February 11, 2016

Easy superfood recipe: Sweet Potatoes

February 11, 2016/ Judith Duval

This year we have launched an exciting collaboration with Soul Food Salon. Each week, we feature a delicious, seasonal, and nutritious ingredient. We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home. Please share pictures of your meals on Facebook or on Instagram using the hashtag #SoulFoodSalon. We can’t wait to learn and cook with you!

About:

Native to Central and South America
Vary in skin and flesh colors from almost white, cream, yellow, orange, pink or deep purple
Often confused with yams, are a completely different food and belong to different plant families.

Nutrient Profile:

Excellent source of Vitamin A (in the form of beta-carotene)
Very good source of:
- Vitamin C
- Manganese
- Copper
- Pantothenic acid
- Vitamin B6
Good source of:
- Potassium
- Dietary fiber
- Niacin
- Vitamin B1
- Vitamin B2
- Phosphorus
- Rich in phytonutrients.

Health Benefits:

Antioxidant Activity
Anti-Inflammatory Nutrients
Blood Sugar Regulation

Selection and Storage:

Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots
Avoid those displayed in refrigerated sections as cold temperatures negatively alter their taste
Store in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days
Keep out of the refrigerator

Individual Concerns: Sweet potatoes are among a small number of foods that contain measurable amounts of oxalates (naturally occurring substances found in plants, animals, and human beings). When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating sweet potatoes.

Here’s an incredibly delicious and easy recipe to make!

Ingredients

2lbs of sweet potato
Olive oil
¾ teaspoon of salt
1 ½ teaspoons of your favorite ground spice
Your favorite herb, parsley or cilantro, to sprinkle on top

Preparation

Preheat the oven to 400 degrees. Rinse the sweet potatoes, but there is no need to peel them (Yes to saving time!). You want to cut each sweet potato lengthwise, so that in the end you end up with 8 long pieces (almost like fingers). So cut each sweet potato in half lengthwise. Then take that half and cut it in half lengthwise again. Then take that half and cut it again lengthwise. Take the other half of the sweet potato and do the same thing. You are left with 8 pieces per sweet potato, which have been cut lengthwise. Do this for all of the sweet potatoes you have.

Take a roasting sheet pan and line it with your favorite liner so that there is easy cleaning afterwards (parchment paper, aluminum foil, etc.). Spread the sweet potato wedges and drizzle with olive oil. You want to make sure each piece is nicely covered with the oil, so you might want to brush the oil on, or just use your hands to move things around.

Combine the salt with your favorite ground spice. Here, pick a spice that you truly enjoy. Do you like heat? How about 1 ½ teaspoons of Chili pepper or cayenne pepper? I believe All Spice could be a good option, as it will accentuate the sweetness of the sweet potato. One of my favorites? Coriander. I love the lemony properties that it brings to the sweet potato…it tastes so fresh! Once you have sprinkled 1 ½ teaspoons of your favorite spice, roast in the oven for 25 minutes, or until the potatoes are tender inside (use a tooth pick to check!) and golden brown.

When done, remove from the oven and sprinkle with your favorite herb, cilantro or parsley. I LOVE cilantro, so I use it whenever possible. Also it goes well with coriander, which is the spice I would choose. Feel free to sprinkle some red chili flakes to give the sweet potatoes a kick if you would like.

Lots of love,

Judith

February 04, 2016

Get great sleep with this

February 04, 2016/ Judith Duval

Photo credit: www.mirror.co.uk — Photo credit: www.mirror.co.uk

We’ve all heard of the benefits of sleep. Not only should you make sure you get enough sleep, but you should make sure you get very good quality sleep. As a new mom, every second of sleep counts, and thus my goal every night is to make the most of the time that I do get for sleep and rest.

One of the top recommendations in order to get very good quality sleep is to make your room as dark as possible. Light interferes with the body’s production of melatonin, a hormone secreted by the body to help promote sleep. Low levels of melatonin can cause less and lower-quality sleep. Poor sleep is linked to a host of wellness issues including: diabetes, heart disease, anxiety, depression, blood pressure, obesity, among more. BBC recently published an article referring to findings by Oxford University’s Institute of Cancer Research in which women were found to have larger waistlines if their bedroom was “light enough to see across”. These days, light comes into our bedroom from many places: light from outside our windows, bathrooms, hallways, night stands, phones, computers, tablets, televisions, among much more. Especially if you do not sleep alone, your partner may unintentionally expose you to light if you happen to have different sleep schedules on particular evenings.

You can make your bedroom as dark as possible by outfitting all of the windows in the room blackout shades. This can be quite an expensive and arduous endeavor, and something I have not done in my own bedroom. So here’s an alternative I love: a sleep mask. For quite a bit now I’ve been sleeping with a sleep mask and absolutely love it. When I use it, I can tell the difference in the morning when I wake up. I feel rested, alert and relaxed, ready to tackle my day. When I happen to forget to put it on I can immediately tell the difference the next day…What a missed opportunity to get a good night’s rest so I can tackle all of my to do’s with zest and zeal!! These days, I almost never forget to put it on, I keep it at arm’s reach on top of my night stand.

Many experts recommend using a sleep mask that does not press against your eyes, as this could interfere with REM sleep (an important phase of our sleep cycle where some of our deepest restorative work is done); click here to find a good example of such a mask. There are actually plenty of options, with many different styles and price ranges; here are some good options I found.

I hope you get a ton of sleep and that this article was of service to you. I would absolutely love to hear from you! Tell us: What tips do you have for better sleep? Do you do anything special that you can share so that we can improve our sleep as well? Please leave your comments or questions below. If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

February 03, 2016

Recipe: Spicy Chickpeas Snack

February 03, 2016/ Judith Duval

About:

Garbanzo beans, also known as chickpeas, are part of the legume family.

The American Diabetes Association, the American Heart Association, and the American Cancer Society recommend 3 cups of legumes a week for preventing disease and optimizing health.

Nutrient profile:

Protein
Fiber
Phytonutrients
Molybdenum
Manganese
Folate
Copper
Phosphorus
Iron
Zinc

Health benefits:

Digestive support
Antioxidant support
Decreased cardiovascular risk
Better regulation of blood sugar level

Canned beans vs. home cooked beans:

Canned:

There is little difference in the nutritional value between canned garbanzo beans and those you cook yourself (unlike canned vegetables).
There may be concern over the BPA content due to the cans, as well as concern over the added salt. Once removed from the can, place rinse thoroughly in clean water for one minute.

Dried:

Soak in water for 4 hours or more to reduce cooking time by 25%.

Health concerns:

Garbanzo beans contain naturally-occurring substances called purines (commonly found in plants, animals and humans). Purines can be broken down to form uric acid. Excess accumulation of purines in the body can lead to excess accumulation of uric acid. In some individuals with gout and kidney stones from uric acid, excessive intake of these substances can cause health problems.

Here’s a delicious recipe for you!

Ingredients:

1 14-ounce can of chickpeas (or 14 ounces of dry chickpeas that you then soak; a great option to avoid using canned products, which are not necessarily the best for you)
¾ to 1 teaspoon of cayenne pepper (depending on how spicy you like things, 1 teaspoon is really spicy, which I like)
2 tablespoons of your favorite healthy oil
¼ of a teaspoon of salt, plus more to sprinkle on top
¼ of a teaspoon of pepper

Preparation:

Preheat the oven to 425 degrees. Place the chickpeas on a roasting pan. Take the olive oil and pour it over the peas. Take the cayenne pepper and salt and sprinkle over the peas as well. Mix everything with your hands to make sure all peas are well coated. Roast the chickpeas for 20 or more until they are crispy. Sprinkle with salt when they are done. Enjoy!

Lots of love,

Judith

Recipes, Nutrition, health, wellness, motivation, and inspiration.

Here’s a delicious recipe for you!