Easy and Healthy Chickpea Puree

Chickpea is an Asiatic legume that derives its queer name from a phonetic adaptation of the original Latin Cicer and the French pois chiche. It does not have anything to do with young chickens at all! Chickpeas grow one or two to the pod and make a valuable source of calcium, potassium, sodium, iron, phosphorous, and protein. In dry form, chickpeas must be soaked in water overnight and then simmered for 3 hours, or until tender, before serving.

Image by djpresc16 from Pixabay 

Many dishes call for these cheap and nutritious legume, but the most popular of them all is probably the hummus or the chickpea puree. Here is a simple recipe for a version of the Middle Eastern hummus which you can use as zestful dip for bread or crackers (though you may end up eating it by the spoonful):

EASY CHICKPEA PUREE (HUMMUS)

Ingredients:

• 2 cups chickpeas, soaked and cooked
• 1/2 cup pure olive oil or sesame seed oil
• 1/3 cup fresh lemon juice
• 3 cloves garlic, finely chopped
• 1/2 teaspoon salt
• 1/2 cup roasted sesame tahini

Preparation:  Into a blender, put all ingredients except the chickpeas. Blend well. Slowly add the cooked chickpeas and blend until it becomes a smooth paste. If too thick, add a little water. If you have no blender, mash the chickpeas thoroughly and mix in the other ingredients until they arrive at a pasty consistency. Garnish with fresh cucumbers and tomatoes. Serve cold with flatbread or crackers.

More recipes from The Tahini Table: Go Beyond Hummus with 100 Recipes for Every Meal and in Between

Savory Soups and Stews

by Kaleena Lawless

 In the fall and winter time, we crave hearty meals that keep our bodies warm and full. Soups and stews offer a dish that is both healthy and filling. Soups are hydrating and great for weight loss. Stews have the potential to deliver an awesome serving of lean proteins for workout recovery and building muscle.

Soups

Soups can be made from scratch using a broth, fresh vegetables, meat, pasta and spice. You can purchase a soup blend mix containing grains and vegetables to add to your favourite broth.

Made from scratch soups usually don't take long to prepare but they can take a long time to cook for the ingredients to become tender and the spices to come out.

If you are in a hurry there is a wide variety of canned and boxed soups. When you go canned, try to pick up the low sodium option. My favourite ready to eat soups are the brands in mason jars sold in most grocery stores. They are a little more expensive but they are packed with grains and vegetables. The thicker pureed soups are delicious paired with a piece of whole grain bread for dipping.

Avoid creamed soups that are high in fat and try to make canned soup with water or low fat milk instead of full fat milk or cream.

Stews

Stews are similar to soup except they are thick and made with larger pieces of food. Typically stews are made with beans, chunks of beef, other meats or vegetarian meat-like alternatives and vegetables such as peppers, corn, carrots and potatoes.

Stews are perfect for when you have a bunch of left overs. Just throw all ingredients in to a pot with a bit of water, stock or crushed tomatoes (some recipes call for wine or beer but this is a health blog!) and simmer on low heat until the flavours and spices have blended.

Stews are great for people trying to cut back on carbohydrates and fat because it's such a filling meal that you won't notice the only carbs are coming from vegetables.

Eating healthy doesn't mean being hungry. With literally thousands of soup and stew recipes out there your palate will never get bored and your body will be more fit than ever before!

Kaleena Lawless
Personal Training Specialist
http://www.kalisthenixfitnessblog.com

Cheap Nutritious Foods

by Charles Plake

Do you think that eating healthy is expensive? Well think again. The truth is that you can eat healthy without spending a fortune. It may require a little work on your part, but it is worth the effort.

The three biggest tips anyone can give you are: plan ahead and by food items that are on sale, buy store brands rather than national brands, and buy in bulk either online or from a shopping club, such as Costco, Sam's Club or similar stores. (Watch for the cost of online shipping charges and club memberships). Below are a few ideas for breakfast, lunch, dinner and snacks. The prices used are based on Arizona prices. Prices may vary at other locations. All items were bought on sale, using the store brand or in purchased in bulk.

Breakfast meals under $2.00

Bread with peanut butter and fruit:One slice of whole-grain bread (on sale) with one teaspoon of peanut butter; enjoy it with an orange or half of grapefruit. Buy all items on sale.

Oatmeal with raisins: ¾ cup of quick oat; 1 ½ cups of water; 1/3 cup of non-fat dry milk; ¼ cup of raisins, ¼ cup of sugar-free maple syrup, ½ teaspoon sugar substitute and 1 teaspoon cinnamon.

Scrambled eggs and cheese and salsa: Sauté onions, cilantro and tomatoes or ½ cup salsa and scramble two eggs with mixture. Add two tablespoons of reduced-fat shredded cheese.

Lunch meals under $2.00

Peasant lunch: A bowl of homemade soup accompanied by fresh fruit, an ounce of cheese and one slice of whole-grain bread; or a bowl of homemade soup with a salad.

Sandwich and salad: one-half tuna salad sandwich made with fat free mayo and salad. Save leftover tuna salad for another day.
Baked potato with broccoli and cheese: Top one medium baked potato with one cup cooked fresh or frozen broccoli and ¼ cup reduced-fat shredded cheese.

Cheap dinner ideas for under $2.00

Chicken with rice and veggies: 4-ounce chicken breast with 1 cup cooked rice and 1 cup mixed veggies.

Top Ramen with vegetables and shrimp: 1 package top ramen (prepared as instructed on package); add one cup frozen broccoli, (or cauliflower, green onions, corn or other vegetables) and canned shrimp, (or tofu, scrambled egg or other protein). 1 package of Top Ramen can be divided into two servings.

Salmon patties with homemade soup, salad or bread: See salmon patty recipe below.

Ingredients

• 1 (7-ounce) can salmon, drained
• 2 tablespoons green onions
• 1 egg white
• 1 tablespoon fat free Italian salad dressing
• 1/4 cup bread crumbs
• Canola or olive oil cooking spray

Directions:

In medium bowl, combine salmon with the next four ingredients.

Make four patties. Spray nonstick skillet with cooking spray and heat over medium heat. Fry patties on both sides until lightly browned.

Snacks for under $1.00

• Flavored sugar free gelatin with canned fruit
• ¼ cup nuts
• 1 string cheese (from a large bag at a wholesale club)
• 1 piece of fruit: apple, orange, pear, or 1 bunch of grapes
• ¼ cup homemade trail mix (buy ingredients when on sale)

As a retired person, I looked for ways to pinch my pennies. I found that I could save on everyday shopping and many other ways I spend my money. My name is Chuck Plake and I have designed two Websites to publish my findings: http://www.CheapskateDiet.com and http://www.CheapskateDiet.info I am a Cheapskate who is always on a diet.