Chickpeas or garbanzo beans all the same bean

Chickpeas or garbanzo beans all the same bean

Chickpeas
13 grams of fiber with 15 grams of protein 270 calories per cup
Rich in Folate, iron, magnesium, potassium, and zinc

Whether you call it a chickpea or a garbanzo bean it is both the same bean.

The fiber in chickpeas lessens the strain on your intestine, reducing the risk of  diverticulitis disease and constipation.

The researchers found that chickpeas reduce cholesterol levels also they can help reduce  hot flashes among post-menopausal females.

Uses

1.  Try it instead of mayonnaise. Hummus  can be used as a spread on sandwiches and wraps.  You’ll get more flavor with less fat.

2. Hummus turns into a tasty dressing. Mix some hummus with broth, water, or wine until you get your desired drizzling consistency to make a dressing for cold pasta salads.

3. Hummus serves as a great dip with raw veggies. Serve with assorted raw vegetables such as sugar snap peas, sliced cucumber or zucchini, grape or cherry tomatoes, and broccoli or cauliflower and pita chips.

Recipe for Red Pepper Hummus

Ingredients:

1 small head of garlic (or 1/2 of a large head)

1 teaspoon extra virgin olive oil

15.5-ounce can garbanzo beans, drained

1/3 cup roasted red pepper (drained well if from jar), firmly packed

2 tablespoons lemon juice

2 1/2 tablespoons tahini 

1/16th teaspoon cayenne pepper

1/4 teaspoon salt (optional)

1/4 teaspoon ground black pepper

Directions:

1. To roast head of garlic, preheat oven to 425-degrees. With a serrated knife, cut 1/4-inch off the top of the garlic head. Place head on a sheet of foil then drizzle olive oil over the top. Wrap head in foil well and bake in oven until garlic is golden (about 45-60 minutes). Squeeze garlic cloves out, leaving the skins to discard.

2. In food processor bowl, combine roasted garlic cloves, garbanzo beans, roasted red pepper, lemon juice, tahini, cayenne pepper, salt and pepper and process until smooth. Serve with vegetables or pita chips.

Use Chickpeas as flour

In the United States, most people automatically think of wheat when a recipe calls for flour.  Chickpea flour adds a nutty taste to baking, soups and sauces, and can substitute for wheat flour in most recipes.  Chickpea flour is both wheat-free and gluten-free. Chickpea flour is also easier to digest than other wheat-flour substitutes, such as soy flour.  Other names for chickpea flour include gram flour, cici flour and garbanzo bean flour. Besan (gram flour) is chickpea flour made with unroasted chickpeas. Chana is flour made from roasted chickpeas.
Substitute 7/8 cup of chickpea flour for 1 cup of wheat flour for most baked goods. For yeast-raised breads, use 1 part chickpea flour to 4 parts wheat or spelt flour. In recipes that use flour for thickening, substitute chickpea flour for wheat flour or cornstarch on a one-to-one ratio. 

A Supper Food to Add to Your Diet, Swiss Chard

A Supper Food to Add to Your Diet, Swiss Chard

Swiss chard
It comes in a rainbow of colors; red, yellow, white
It does not take long to prepare and yet it is packed full of vitamins K , a and a great source of vitamin C , magnesium, potassium and iron and is only 40 calories per serving. Swiss chard also offset natural occurring sodium. blood sugar regulating  anti-inflammatory, and detoxification support.

An easy way to cook Swiss chard is;  boil the leaves and stems together for 3 minutes, this brings out a sweeter taste from the chard.

Prevent inflammation, Reduces Blood Pressure:

1 cup of cooked leaves of Swiss chard has a person’s daily recommended content of potassium, which helps to support the level of blood sugar. Swiss chard being rich in potassium content helps to reduce the level of blood sugar, especially when it gets replaced by the sodium. On the other hand, Swiss chard contains a high amount of fibre content that helps to cut the level of blood cholesterol.

Maintain proper heart health:

Along with various other vitamins and nutrients, Swiss chard stores vitamin K that helps to classify the blood vessels and hardness the arteries. It also helps to support clotting of normal blood. Presence of magnesium content helps to deal with various cardiovascular diseases. According to the Memorial Sloan-Kettering Cancer Centre, Swiss chard acts as a helping hand to deal with hypertension.

Maintain proper skin health:

Swiss chard is good for skin maintenance and skin health. This cousin of spinach helps to boost up skin glow. Presence of vitamin A along with vitamin C plays a great role in the production of collagen, providing skin health and prevention of acne.

Boost up immune system:

Vitamin A and vitamin C is essential to stimulate and improve the function of body immune system.

Maintain proper eye health:

Swiss card feature 110% of the daily requirement of vitamin A in your diet. Vitamin A  helps to protect your eyes against macular degeneration and ensures good eye health.

Prevent anaemia:

Swiss chard is useful for people suffering for anemia.  Iron  is essential to make red blood cells which act as an oxygen carrier. The leafy vegetable also houses B complex vitamins, which helps to cure tiredness and depression.

Eggplant Parmesan

Eggplant Parmesan

2 Eggplant peeled and thinly sliced

4  eggs

2 cups bread crumbs

1 cup flour

1 teaspoon red chili pepper flakes

8 oz.   shredded mozzarella cheese

16 oz. Italian cheese mixture cheese

1 jar of your favorite tomato sauce

oil to Fry the eggplant in.  If baking, just oil the pan

Preheat the oven to 350°F.

Peel and slice the eggplant. In a bowl combine flour, bread crumbs, red pepper flakes.  In another bowl crack eggs for dipping. Dip eggplant slices in egg and coat in flour mixture.  Fry  eggplant or bake on a cookie sheet for 10 minutes, flip and then another 10 on the other side.

In the bottom of a 10×15 inch glass baking dish, spread tomato sauce. Top with one-third of the eggplant slices. Top eggplant with half of the cheese mixture.

Make a second layer of eggplant slices, topped by 1 cup of sauce,  mozzarella and cheese mixture.  Add remaining eggplant, and top with the remaining tomato sauce and cheese.

Bake until cheese has melted and the top is slightly brown, about 30 minutes. Allow to rest at room temperature for about 10 minutes before serving.

The dish goes great with garlic bread and a salad

chicken wrap

Chicken Tortilla Wrap

1 pound Chicken strips
1 Avocado
1 onion
1 cup cilantro
2 limes

2 cups of spinach
1/4 cup greek yogurt
1  tomato
whole wheat tortillas  ( I like to use Ezekiel 4:9 Sprouted Grain Tortillas)
3 tablespoon Mexican spices
3 tablespoon hot sauce.

Marinate chicken with spices and hot sauce and oil oil let sit for an hour. Cook chicken  4 min each side or till no longer pink in the center
In small bowl add chopped onions, tomatoes, cilantro,avocado and juice of one lime with salt and pepper. M ix together

Add chicken mixture  greek yogurt, spinach, avocado mixture,  and hot sauce to tortilla and fold  closed. Add extra lime as garnish

Anemia

Anemia

About 30% of the U.S population is iron deficient. vegetarians  usually find that after years of vegetarianism that they   lack B12.  Some medications like birth control anticonvulsants can cause a deficiency. Iron deficiency anemia

B12 deficiency or pernicious anemia can be treated with B12 shoots daily for a week. Folic acid anemia can be treated by eating folic acid rich foods like calf liver and lentils.

Foods that are  high in iron are:

• Almonds
• Basil
• brewers yeast
• Cereal/breads with iron in it (100% iron-fortified is best. Check food label.)
• Liver
• Lentils and beans
• mangoes
• Oysters
• Tofu
• Green, leafy vegetables such as spinach
• Red meat (lean only)
• Fish
• Dried fruits such as apricots, prunes, and raisins

Eat and drink foods that help your body absorb iron, like orange juice, strawberries, broccoli, or other fruits and vegetables with vitamin C.

Foods to Avoid

Don’t drink coffee or tea with meals. These drinks make it harder for your body to absorb iron.
Calcium can hurt your absorption of iron also egg yolks,  brazil nuts wheat bran should also be avoided if you have a hard time getting enough iron.

Having a large reserve of iron is linked to diabetes. Heme iron is also linked to colon,  prostate cancer and heart disease. Research is still being done on it. People with Alzheimer’s, Parkinson’s disease and Lou Gehrig’s disease have high levels of iron in their brains, but it is not clear if the iron is the problem or is it the result of it.  Ways to reduce your intake of heme iron are, eat plant proteins like lentils, beans, tofu, and grains poultry and seafood and eat  less red meat. Also donate blood regularly.

Healing Your Ulcer

A peptic ulcer is a sore in the lining of your stomach or  the first part of your small intestine.  If it forms in the stomach it is called a gastric ulcer, in the small intestine it  is called a duodenal ulcer.

Taking probiotics or eating  foods with probiotics like yogurt may reduce the side effects of taking antibiotics, which are a common treatment for ulcers.

Apples
Foods rich in fiber, such as apples, can help reduce the risk of developing a peptic ulcer. High-fiber foods like apples can speed up the recovery for people who already have peptic ulcers. Apples also have flavonoids, compounds which may reduce the growth of ulcer-causing bacteria
Garlic
Adding fresh garlic to your foods can increase the speed the recovery of a peptic ulcer. Garlic is also rich in flavonoids and anti-oxidants to boost the immune system and stimulate healing of the sore.

Cranberries
Cranberries speed the healing of a peptic ulcer, try adding cranberries and cranberry juice to your diet.

Rhubarb

Rhubarb can can help reduce intestinal bleeding, which is common with peptic ulcers.

Cabbage Juice

Drinking 1 liter a day of cabbage juice has been shown to help heal peptic ulcers in 1 week to 10 days.

Thing that will help

Eat SLOWLY. Many people find it so hard to do this.
Chew and swallow food slowly. Be relaxed when you are eating
Sit upright or even stand up when you eat
Choose low fat foods instead of fatty foods
Finish eating at least two hours before you go to bed.
Drink Water -  In most cases, a glass of water can relieve abdominal pains within ten minutes. A glass of water a half hour before and two to three hours after each meal can relieve ulcer pain continuously.
Eat three small meals plus three snacks per day. Eat regularly to avoid periods of hunger.

Eat these foods

Vegetables - Fresh, frozen, or canned. Vegetables, Okra, sweet potatoes, squash, yams, broccoli, brussel sprouts, bean sprouts, carrots and fresh cabbage juice
Fruit - Papaya, avocados, bananas, almonds and almond milk and any other fresh, frozen, and canned fruits.
High-fiber foods - Brown rice, barley, oats, are helpful as they can naturally coat and soothe your stomach lining.
Eggs - 3-4 egg yolks per week at the most
Smooth peanut butter
Meat in small 6oz portions at most - lean beef, pork, lamb, veal, and skinless poultry.
Fish - All fresh, frozen, or canned fish packed in water

To help your body heal it also needs increased amounts of vitamin A and C vitamins , zinc, iron, and protein  during the healing process.

Vitamin A - promotes healing of damaged issue.  Eat foods like spinach, sweet potatoes, asparagus, carrots
Vitamin B complex - for general healing. Eat foods like eggs, beans, spinach, and kale
Vitamin C and bioflavonoid - heal ulcers.  Eat foods like bell peppers, strawberries, papaya, spinach, green beans, summer squash
Vitamin E - assists with pain relief and stomach acid reduction. Eat foods like spinach and almonds
Vitamin K - prevents bleeding. Eat foods like spinach, asparagus, green beans, celery, basil
Calcium, magnesium, Potassium, Zinc are all helpful in the healing process.  Swiss chard and spinach are great foods.  Zinc is plentiful in nuts, beans, red meats and seafood, and certain cereals are also fortified with the healthy nutrient. To increase your daily iron intake, add meats, potatoes, beans, eggs, whole grains and fortified cereals to your daily diet.

Avoid

Salt and sugar may increase stomach acid production

Refined Carbohydrates - sugar and white flour products

cow milk- instead use almond, rice or soy milk

Try not to drink too much tea or coffee - caffeine raises acid levels. Allow hot beverages to cool before drinking. otherwise it can trigger gastric discomfort.
alcohol - it also raises acid levels
Smoking - nicotine also raises acid levels. Smoking is known to delay ulcer healing.
Try not to use any form of aspirin
Painkillers and arthritis medications which contain ibuprofen can cause ulcers and delay the healing process
Antacids should be used sparingly or avoided - most antacids contain magnesium and can cause diarrhea.

• abrasive roughage - like bran, nuts, popcorn, and seeds.
• red meat in large quantities - animal proteins are high in acids.
• High-fat breads and cereals such as croissants, biscuits and crackers, and granola-based cereals.
• Raw vegetables, corn, tomatoes and tomato based products
• Berries, figs, lemons, grapefruit, oranges, pineapples, and tangerines, Orange, pineapple and grapefruit juice
• Highly processed or seasoned meats or poultry or fish - such as corned beef, sausages, sardines and anchovies
• All fried or fatty meat, poultry, or fish
• Coconut, chocolate.

Gluten Free Easter Ham

Gluten Free Easter Ham

Thank you Gluten Freeville for the great information.   When I find great blogs that help me, I love to pass them along to you.

Many newly gluten free folks may wonder why a list is needed for gluten free ham. Ham is meat and meat is gluten free, right? Well, yes and no. Hams usually have a yummy, crunchy, sweet glaze atop them that often contains wheat.
If your ham comes with a glaze packet for you to add, it’s simple to leave it off and make your own. Each year I notice more companies who used to include wheat in the glaze, now make it gluten free. ALWAYS check your glaze ingredients on a ham.
Most major grocery chain stores have a list of gluten free products at the customer service desk that applies to their location. Start there to find out which hams may be safe for you to buy.
Here is a list of some hams that claim to be gluten free. Again, check the glaze ingredients anyway, just to be sure.
Click the company name for a link to their website or gluten free information.
BERKSHIRE HAM
All natural and made with no added nitrites or nitrates, no MSG, no preservatives, uncured.
Spiral Cut Ham – Hickory Smoked – Bone In, Hickory Smoked – Boneless
BOAR’S HEAD
From their website: “All Boar’s Head Brand® Meats, Cheeses and Condiments, as well as Hans Jurgen® Pickles are Gluten Free.”
CELEBRITY
Boneless Canned Ham (Walgreens)
D’ARTAGNAN
Applewood-Smoked Bone-In Heritage Ham and Boneless Heritage Ham are gluten free and organic on their website.
FARMER JOHN
The Hams don’t contain gluten, but make your own glaze. Their glaze packets contain wheat. Farmer John® Boneless Hams – Golden Tradition Premium Original Whole and Half, Golden Tradition Black Forest Premium Black Forest, Pee Wee Half, Golden Tradition Premium Tradition Brown Sugar and Honey, Golden Tradition, Canless Honey Ham (glaze packets contain wheat)
Farmer John® Bone In Hams – Premium Butt and Shank Portions, Premium Gold Wrap, Premium Sliced Ham Steaks, Premium Spiral Sliced, Premium Half, Premium Spiral Sliced Half, Whole (glaze packets contain wheat)
FIVE STAR BRAND
Smoked Boneless Cottage Ham
HARRY & DAVID
Harry & David Hams list no gluten ingredients.
Here is their allergen statement: “Harry & David Operations, Inc. is in compliance with the Food Allergen Labeling and Consumer Protection Act of 2004 (Title II of Public Law 108-282) as of January 1, 2006. Harry & David is 100% compliant with the new Act as currently defined.
We have contacted our ingredient suppliers to insure that all ingredients are declared on the label. Therefore, to the best of our knowledge, our labels list all ingredients. For those with peanut allergies, we also include a disclaimer stating “May contain trace amounts of other nuts or allergens not listed in the ingredients”. Also, since Gluten and other allergens are found in wheat and some other grain products, we encourage you to read the ingredient information carefully and determine if the product is appropriate for your consumption. If you cannot locate an ingredient label on the product you received, contact us with the product name or item number and we will gladly research the information for you.”
HONEYBAKED HAM
“ Our ham and glaze do not contain gluten.” (Yes, they used to contain gluten, but it’s been out of the recipe for a couple of years according to the company rep I have spoken to.)
HORMEL
Black Label® Canned Hams
Cure 81® Ham and Ham Steaks
See the compete Hormel GF list here.
JENNY-O
Turkey Ham
JONES DAIRY FARM
Ham Steaks, Dainty Ham Hickory Smoked, Half Family Ham, Whole Family Ham, Old Fashioned Hickory Smoked, Whole Short Shanked Hickory Smoked, Whole Country Club Ham
KIRKLAND (Costco)
Kirkland Signature Applewood Smoked Spiral Sliced Hickory Ham
KROGER
Private Selection Honey Ham
Private Selection Hickory Smoked Ham
Kretshmar Hams
Kroger gluten free list.
PUBLIX
Publix Ham, Hickory Smoked Ham, Semi-Boneless, fully cooked, Honey Cured Boneless Ham– with Brown Sugar Glaze, Honey Cured Bone-In Ham – Brown Sugar Glazed or with Brown Sugar Glaze Mix Packet
SAFEWAY
Safeway Brand Boneless Honey, Safeway Select ½ Boneless, Butcher’s Cut Shank Cut and Spiral Sliced Ham (glaze packet is not gluten free)
SMITHFIELD FARMS
All of their hams and their ham glazes are free of the top 8 allergens. (Via email from the company 12/11, Lauren David Style blog) I did find one source that says the HEB Private Label Brand from Smithfield is NOT gluten free.
WEGMANS
Wegmans Cracked Pepper Double Smoked Ham off the bone
WELLSHIRE FARMS
Semi-boneless Whole Ham, Black Forest, Glazed Boneless Half, Old Fashioned Boneless, Turkey Half Ham
NOTE: This information is meant as a guide only. Ingredients change, so always check labels before buying and consuming products.

For more information like this check out

http://glutenfreeville.com/featured/ham