Saturday, April 2, 2022

Garbanzo Beans Are Chickpeas

 

 Chickpeas are delicious.

Additional Research


Chickpeas boast an impressive nutritional profile.

They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat (1Trusted Source).

Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein. A 1-cup (164-gram) serving of cooked chickpeas offers (1Trusted Source):

  • Calories: 269
  • Protein: 14.5 grams
  • Fat: 4 grams
  • Carbs: 45 grams
  • Fiber: 12.5 grams
  • Manganese: 74% of the Daily Value (DV)
  • Folate (vitamin B9): 71% of the DV
  • Copper: 64% of the DV
  • Iron: 26% of the DV
  • Zinc: 23% of the DV
  • Phosphorus: 22% of the DV
  • Magnesium: 19% of the DV
  • Thiamine: 16% of the DV
  • Vitamin B6: 13% of the DV
  • Selenium: 11% of the DV
  • Potassium: 10% of the DV

As you can see, this legume is a particularly good source of the mineral manganese and the B vitamin folate.

SUMMARY

Chickpeas contain a moderate amount of calories and several vitamins and minerals. They’re also a good source of fiber and protein.

I found the perfect setting for garbanzo beans - the vegetable soup I have been making and adjusting to my whims. 

I have scratched off mustard flavoring and Tabasco. Mustard tastes strange with vegetables. The Tabasco set off a series of sneezes, in spite of my thorough stirring of the pot. 

The best additive to vegetables is tomato paste - concentrated, tasty, inexpensive, and loaded with 

What are the Health Benefits of Tomato Paste?

Whether you cook from scratch very often or not, tomato paste is a convenient staple you'll want to keep in the pantry. It has similar nutritional value to fresh tomatoes, since it's simply the essence of tomatoes in concentrated form. Just a tablespoon of tomato paste is a good source of antioxidants and has 3 to 6 percent of your recommended daily value of iron, potassium and B vitamins.

Basics

Tomato paste is produced by simmering fresh tomatoes until they begin to break apart. Then they’re strained to remove the skin and seeds, and cooked for at least several hours, until their moisture evaporates and they become a thick paste. Salt and olive oil are typically added, but some commercial products add other seasonings and sweeteners, such as high fructose corn syrup. One 6-ounce can of tomato paste is enough to make a pot of chili or stew that yields six servings, so that’s 1 ounce per serving. Nutritional values provided are for 1 tablespoon, which is about half that amount.

Lycopene

Tomatoes are the best natural source of lycopene, a powerful antioxidant that belongs to the vitamin A family. It’s often in the news for its potential to prevent prostate cancer, but research has produced mixed results, according to a review in November 2011 in the "Cochrane Database of Systematic Reviews." A study published in the October 2012 issue of the journal “Neurology” reported that men who ate more lycopene had a lower risk of strokes. Guidelines for daily consumption of lycopene haven’t been established, but eating about 4 to 8 milligrams daily is probably enough to produce health benefits. You’ll get 4.6 milligrams of lycopene in 1 tablespoon of tomato paste.

Vitamin C

Vitamin C is best known as an antioxidant, but it also produces neurotransmitters and collagen, which supports your skin and ligaments. Its antioxidant abilities prevent damage from free radicals throughout your body, including providing antioxidant protection to proteins and fats in your brain. Vitamin C in your skin helps limit damage from exposure to the sun. Men should get 90 milligrams of vitamin C in their daily diet, while women need 75 milligrams. The daily intake for pregnant women increases to 80 milligrams. Anyone who smokes needs an extra 35 milligrams each day. One tablespoon of tomato paste has 3.5 milligrams of vitamin C.

Joel Fuhrman is right - by eating good foods when I am hungry, I develop a taste for them instead of nurturing a child-like revulsion to anything lacking sugars, fats, and useless carbos.

I enjoy mixed vegetables, onions, green peppers, mushrooms, green beans, asparagus, and peas, but together they need chickpeas. Chickpeas, rather bland  in flavor but pleasant, need vegetable flavors. Their fiber and protein are filling and satisfying. That will be my main bean now, though I have black beans and flavored kidney beans in the cupboard. Spiced up beans inevitably have salt and sugar added. 

I replaced all desserts - sob - with fruits - yay! Fresh fruits are enjoyable and quickly become as attractive as desserts, without the guilt, remorse, and toxic waist. Fuhrman pointed out what I discovered - the pancreas just quits after years of pumping out insulin to take care of the sugars. The junior high school menu - fried salty chips, candy bars aka protein bars, soda pop, ice cream, gum, and candy - is too much, so the sugars go into the blood stream and mess up most parts of the body.

Losing 10 pounds is a farce, because it is a welcome party for gaining 15 pounds back, what bankers call compound interest. The new weight promotes depression and a follow up eating binge of the wrong foods. What gives a faster boost than fats and sugar, both found in colorful packages of ice cream!? Beer and wine do their part as the wrong medicine, but I have known too many alcoholic synod leaders to go that route!

Supper today will be a huge bowl of spinach, which I enjoy by itself. I often add a tablespoon of blue cheese dressing. Greens have a great deal of nutritional value and almost no calories, so they are the perfect companion to a sauce pan of very mixed vegetables. I ate the whole thing again today and followed it with an apple. 




Daffodils Painting the Sodden Gardens with Yellow, White, and Orange`

 

 Happy Electric Meters

The gardens (front, butterfly, and backyard) are sodden with rain-soaked leaves and debris, but the daffodils are blooming all over. We planted them two different years, maybe more, but the most last year.


Every so often, the same pair of companies emailed me about this or that kind of daffodil. They arrived at once, got installed in the dry can't-dig season of fall, and disappeared as if forgotten.

Bulbs - especially daffodils - are planted flowers, pre-destined to thrive. They establish themselves, as designed by the Son of God, the Logos, and thrill to ice cold winters and drippy spring. The pointed leaves push up to release the more delicate flower stems, and the colors suddenly appear. They are easily harvested with scissors and decorate the altar and the cemeteries. 

The daffodil bulbs use their vacation time to build up the bulbs and increase the next year's yield.