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4 Delicious Recipes with Chickpeas

Chickpeas are more commonly known as garbanzo beans in this part of the world. Although not usually used as the main ingredient, it is a healthy source of protein, fiber, vitamins, and minerals which make them perfect for those wanting to cut down meat.

Here are some recipes you can make at home.

Chickpea Burger

Ingredients: 400 grams chickpeas, 4 buns, 1 teaspoon ground cumin, 1 egg, 100 grams breadcrumbs, 1 tablespoon olive oil, 1 lemon zest and juice, 1 red onion, 1 tomato, ½ cucumber, chili sauce, and coriander

Preparation: Combine chickpeas with cumin, half a bunch of coriander, lemon zest and juice, egg, and a pinch of salt and black pepper in a food processor. Whizz until smooth then add onions and 80 grams of breadcrumbs. Shape mixture into four patties then coat with the remaining breadcrumbs.

Chill patties for at least 10 minutes or until firm. Meanwhile, heat oil in a pan over medium heat, and when ready, fry patties for 4 minutes on each side. Fill buns with patties, tomatoes, red onion slices, cucumber, chili sauce, and coriander.

Moroccan Chickpea Soup

Ingredients: 400 grams chickpeas, 1 onion, 1 tablespoon olive oil, 2 teaspoons ground cumin, 2 celery sticks, 600 mL vegetable stock, 400 grams plum tomatoes with garlic, 100 grams broad beans, and 1 lemon juice and zest

Preparation: Heat oil in a saucepan over medium heat then sauté celery and onion for 10 minutes before adding cumin. After 1 minute, gradually stir in stock, chickpeas, tomatoes, and black pepper. Simmer for 8 minutes then stir in lemon juice and broad beans. Heat thoroughly for 2 minutes then season to taste before serving.

Chickpea and Coconut Curry

Ingredients: 400 grams butternut squash, 1 onion, 1 garlic clove, 1-inch peeled ginger, 1 red chili, ½ teaspoon turmeric, 1 teaspoon ground coriander, 1 teaspoon garam masala, 1 teaspoon ground cumin, 400 mL coconut milk, 200 mL vegetable stock, 150 grams baby spinach, 1 lime wedge, and groundnut oil

Preparation: In a food processor, combine garlic, onion, ginger, and chili to make a paste. Meanwhile, heat 1 teaspoon oil in a pan over medium heat then cook the paste. Add a pinch of salt, turmeric, coriander, garam masala, and cumin. After 1 minute, stir in chickpeas and squash. Stir and heat thoroughly then add stock and coconut milk. Simmer for 30 minutes while covered. Stir occasionally until the squash softens then add spinach and lime juice. Heat until spinach is wilted before serving.

Roasted Chickpeas

Ingredients: 2 cups cooked chickpea, ¼ teaspoon garlic powder, 1 ½ teaspoons olive oil, ¼ teaspoon paprika, ¼ teaspoon salt, ¼ teaspoon ground black pepper, ¾ teaspoon chili powder, and cayenne pepper

Preparation: Pat-dry cooked chickpeas with paper towels to remove loose skins and preheat oven to 425°F. arrange chickpeas in a parchment-lined baking sheet then mist and toss with oil. In a bowl, whisk garlic powder, chili powder, paprika, salt, black pepper, and a pinch of cayenne pepper. Sprinkle this mixture on the chickpeas then toss. Bake for 25 minutes, stirring the ingredients at the 15-minute mark.

Diet Guide for a People with Hypertension

Coming up with a diet plan if you’re hypertensive will help maximize the effect of the medications you’re taking to control your blood pressure. But dieting doesn’t just mean eating a small serving of food, because that will have a negative impact on your overall health.

The goal of a diet plan is to reduce the risk of heart attack and other complications that arise from your condition. However, you need to remember that there is no one diet plan for everyone, so consult your dietitian about coming up with healthy meals and treat this only as a general guide.

Factors You Can and Can’t Control

Hypertension is a disease that can be treated but not cured, which means that you will have to live with the condition for the rest of your life. But like all chronic illnesses, there are factors you can control to keep your blood pressure level at normal.

You cannot control your age or the manifestation of cardiovascular diseases in your family, but you can control your cholesterol levels, blood glucose levels, and weight. A hypertensive patient’s diet is not just about eating healthy and exercising regularly, but how to eat properly without losing important nutrients and knowing how much exercise you need.

Your Diet Should Be Complete

You will have to cut down on your intake of certain types of food if you’re hypertensive, but you should still have a complete healthy meal, so that your body gets all the nutrients it needs. Your meals should have fruits, vegetables, whole grains, low-fat dairy products, nuts and legumes, non-tropical vegetable oils, and skinless poultry and fish.

Adequate Salt Intake for a Hypertensive

According to the World Health Organization (WHO), the recommended daily intake of salt should be limited to less than 5 grams. While there are other factors in your diet and lifestyle that can affect your blood pressure, doctors point to salt as the primary suspect. But why does salt affect your blood pressure significantly?

Too much salt in your food will increase the amount of sodium in your blood, resulting in the inability of your kidneys to keep up with its task of removing excess water. If your body needs to work harder than it should to remove excesses, this puts a lot of pressure on the heart to pump more blood to deliver to the organs.

Eat and Drink Everything in Moderation

If salt can do that to your body, then the same can be said for high levels of fat and sugar. Avoid food that have saturated fat, trans fat, added sugar, sweeteners, and vegetable shortenings. You will also be advised to lose weight or maintain an ideal weight to prevent complications like diabetes, joint problems, and others. Lastly, cut down on portions of food gradually until you get used to smaller portions in every meal, choose low-fat or dairy-free products, and always read the labels of food in groceries.

8 Smoothie Recipes to Help You Lose Weight

The best way to start your day is to eat a full, healthy breakfast, but if you don’t have enough time to cook a meal, you can make delicious smoothies that only takes a few minutes to prepare. Here are healthy smoothie recipes for those trying to lose weight.

Banana and Coffee Smoothie

Ingredients: 1 ½ banana, 1 cup brewed and chilled coffee, 1 cup plain Greek yogurt, 2 teaspoons honey, 1 tablespoon ground flax seeds, ¼ teaspoon grated nutmeg, ½ teaspoon ground cinnamon, and 6 ice cubes

Preparation: Combine all the ingredients in a blender then pulse until smooth. Serve immediately.

Oatmeal and Peaches Smoothie

Ingredients: ¼ cup oatmeal, 1 cup peach slices, 1 cup plain Greek yogurt, ¼ teaspoon vanilla extract, and 1 cup almond milk

Preparation: Combine all ingredients in a blender then pulse until smooth. You can also use a peach-flavored yogurt instead of plain yogurt.

Mango and Coconut Smoothie

Ingredients: ½ cup mango, 1 cup coconut milk, ½ teaspoon flaked coconut, ½ teaspoon vanilla extract, and 2 tablespoons chia seeds

Preparation: Combine all ingredients except the flaked coconut in a blender then pulse until smooth. Sprinkle with flaked coconut to serve.

Green Protein Smoothie

Ingredients: 1 banana, 2 cups mixed greens, 1 tablespoon almond butter, and ½ cup unsweetened almond milk

Preparation: Combine all ingredients in a blender then pulse until smooth. Alternatively, you can also use the following ingredients: 1 banana, 2 celery stalks, 2 cups spinach, 1 cup water, ¼ cup pineapple, and 1 kiwi.

Apple and Kale Detox Smoothie

Ingredients: ½ cored apple, 1 ½ cups kale, 2/3 cup unsweetened almond milk, 1 celery stalk, ¾ cup ice, 1 tablespoon ground flax seed, and 1 teaspoon honey

Preparation: Combine all ingredients in a blender and pulse until smooth. For an unsweetened variety, you can omit honey.

Avocado Smoothie

Ingredients: ½ avocado, 1 ½ cups apple juice, 2 cups stemmed kale or spinach, and 1 unpeeled and cored apple

Preparation: Puree ingredients in a blender until smooth. Add water if necessary.

Grape and Blueberry Protein Smoothie

Ingredients: ½ cup red grapes, ½ cup blueberries, 1 beaten egg, 1 banana, 3 ice cubes, 1 cup unsweetened almond milk, 1/8 teaspoon ground cinnamon, and ¼ cup orange juice

Preparation: Cook scrambled egg on a skillet until fluffy then let cool for a few minutes. Combine all the ingredients in the blender including the scrambled egg then pulse until smooth.

Vanilla Chai

Ingredients: ½ scoop vanilla protein powder, ¼ cup unsweetened almond milk, ¼ cup brewed and chilled chai tea, ½ banana, ½ teaspoon ground cinnamon, ½ tablespoon unsalted almond butter, and water

Preparation: Combine all ingredients in the blender then pulse until smooth. Add water until desired consistency is achieved.

Dangers of Being Overweight

The difference between overweight and obese is the range of the body weight to height ratio or body mass index (BMI). Both categories are considered above the recommended healthy average weight of a person and are at risk of various diseases. However, an overweight individual weighs less than an obese; a BMI of 25 to 29.9 is overweight, while a BMI of 30 and above is obese.

You’re at Risk of Several Health Problems

An overweight is at risk of contracting different diseases, because your body is working harder than usual to keep all your organs functioning properly. While the impact isn’t felt immediately, you will notice some changes in your appearance (waist size) and physical capabilities (fatigue and mood changes). When you are overweight you are at risk of the following health problems: type 2 diabetes, hypertension and heart diseases, sleep problems, osteoarthritis, kidney and fatty liver disease, cancer, and fertility and pregnancy problems. However, this is only a list of the most common diseases, but you’re also going to be exposed to a host of other health problems.

How You Gained Excess Weight

Some doctors agree that genetic factors play a role in an individual’s fitness level, but most cases of excessive weight are caused by unhealthy lifestyle. Specifically, you can become overweight through eating larger servings of meals, excess consumption of food that are high in energy, and not being able to burn off that excess energy from food because of a sedentary lifestyle. Unfortunately, the number of individuals who are either overweight or obese are increasing even in Singapore.

How Obesity is Measured

There are some tests that can be performed besides measuring your BMI to get a good idea of how much weight you need to lose. Among these are hydrostatic body fat test, bioelectrical impedance, dual energy X-ray absorptiometry, height and weight charts, and the use of calipers to measure body fat.

What Metabolic Syndrome Means

Some individuals also have a condition called metabolic syndrome, which is a cluster of different issues that are the result of abdominal obesity. To diagnose an individual, he/she must have at least three of the following symptoms: high triglycerides (150 mg/dL and higher); big waist (more than 40 in men and more than 35 inches in women); high blood pressure (130/85 mm Hg and higher); low HDL level (less than 50 mg/dL in women and 40 mg/dL in men); and high blood glucose levels (100 mg/dL and higher).

More Weight Equals Shorter Lifespan

According to research, more people are now prone to having excess weight because it’s easier to perform different tasks nowadays, therefore, fewer choices in the activities that will burn excess energy stored in the body. Because of this, an overweight individual becomes more susceptible to a host of diseases that can be fatal especially at ages between 50 to 71. The only way to address these problems is to formulate a weight loss program that is appropriate for your condition and age.

How to Find the Right Probiotics for Your Tummy

Your digestive tract is home to a lot of bacteria and help in breaking down your food and synthesizing nutrients that your body needs but can’t produce on its own.

This large population of bacteria and yeasts that live inside you is called your gut flora, and when these different strains are all equally balanced, they can work together to help keep your body functioning normally.

Probiotics are also one of the many strains of good bacteria that help your body in breaking down food and providing nutrients, and many foods sold commercially often have them as a selling point.

Finding the Right Probiotics
Yogurt is the first thing that comes into people’s minds when they think of “probiotics”, but they are actually just one source where the good bacteria can be found.

When it comes to choosing yogurt as your source of probiotics, you may need to check the label to see if it’s pasteurized before commercially sold, as many dairy products are nowadays required to be, and the process often kills the probiotic bacteria.

Other sources of this good bacteria include fermented foods such as kombucha (a type of fermented tea), kimchi (a Korean side dish made from salted and fermented vegetables), and sauerkraut.

Keep in mind that not all probiotics are made equal. Here are the four different strains of probiotics to get you started:

• L. Casei – Studies have shown that this bacteria regulates bowel movements as well as reduces symptoms of anxiety of depression
• L. Rhamnosus – This strain is especially beneficial for treating cases of diarrhea and preventing eczema
• L. Plantarum – This strain is responsible for regulating inflammatory responses in the gut and provide relief from abdominal pain and even bloating
• L. Acidophilus – This strain has been known to reduce lactose intolerance symptoms and reduce the likelihood of colon cancer in certain patients

Should You Take Probiotic Supplements?
Probiotic bacteria also comes in supplements, which are great for taking a more concentrated source, though the exact strains of probiotics that you take aren’t the same as having a variety of different strains of probiotics in your system.

There are also gummy versions of probiotic supplements available as an alternative for children who don’t like taking capsules.

Probiotic supplements are best taken on an empty stomach (ideally, before breakfast) to allow them to enter your digestive system a lot more quickly. If you do happen to notice something wrong with your digestion, you can take supplements for a few weeks and wait to see if your problem subsides.

Be sure to consult your dietician before taking probiotic supplements, as they may not always be necessary for your system.

Why Singaporeans Love Noodles So Much

Noodles have been a big part of our lives as most of the dishes around us involve noodles and it is only fair that we write about noodles. Why shouldn’t we? They are definitely a big part of our diets and our lives.

Noodles are Part of Our Lives
From hand-made noodles all the way to the instant noodle packs we buy at the local store, we can’t help eat noodles every once in a while or maybe even more frequently. It is clearly evident that Asian cuisine has a huge effect on Singapore as not just noodles but other elements find their way into the pallets of the locals.

From the choice of seasonings to the way the food is cooked, Singapore has had a lot of influence from its neighbouring countries in Asia. A good flavored meal is really complicated to describe. Aside from personal preference, there are also a lot of other factors which affect a person’s taste when it comes to flavor.

Why Do We Love Noodles So Much?
It’s hard to find at least a single person who doesn’t eat noodles. Have you tried? Well, you’ll most likely spend a huge amount of your energy looking for the person who doesn’t eat noodles and you might not even find that specific person. Even in the western world, noodles and other pastas have had a huge hold on their cuisines.
Noodles is not necessarily something that only Asians enjoy, it is just mostly associated with us because of the fact that a lot of our dishes involve noodles. Why do you think Singaporeans love noodles? Well, we’ve asked around and we’ve had some answers but none of them were able to fully explain the mystery as to why we celebrate noodles dearly.

Our Favorite Dishes are Noodle-Base
So far, most of the people we’ve asked would claim that Singaporeans love noodles because of its texture and how it gives life to the flavors surrounding it. Well, it’s no mystery that noodles work well with a great number of dishes so maybe it’s safe to say that this is the most accurate explanation as to why noodles are so important in the Singaporean cuisine.

Dishes like laksa, char kway teow, hae mee, and mie goreng alone are proof that there are so many things you can do with noodles. Noodles can be used for so much more so don’t limit your options to soups which are what noodles are famous for. Anyway, maybe it’s time to go to the nearest hawker and get yourself a bowl of laksa.

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