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The Healthy Family Mealtime Makeover, Issue #22 -- Exploring the Nature of a Chickpea
March 16, 2006

Welcome! Learn How to Combine Healthy Recipes with Family Adventure!

If you are receiving your first issue of the Healthy Family Mealtime Makeover -- Thanks for signing up! I hope you learn a new nutrition and wellness tip each week.

To receive your complimentary e-book that I have written on how to get your family excited about eating breakfast, download Breakfast and Brunches FREE!

I want to continue to offer an excellent resource in 2006 that will help you save thousands of dollars on GROCERY SHOPPING!

Meet Lana Dorazio whom I consider an "expert" grocery shopper. She has developed a grocery shopping system that you can learn too.

Every time she goes shopping she has learned how to come home with delicious food for her family at a fraction of the cost the grocery store would have liked her to pay!

I would encourage you in this new year of thinking how you will save money with your family's food budget to investigate Lana's ebook, Save Thousands Grocery Shopping & Cook Great Food.

Kindy's Musings....

During the month of March, the New York State Dietetic Association is celebrating National Nutrition Month by encouraging New Yorkers to start today for a healthy tomorrow. Try new foods and new physical activities this month with your family, and you don't have to live in New York to get a jump-start on spring health.

All of us would like to get fitter and have more energy, am I right? Amazingly, you can get these benefits (and many more) from just putting one foot in front of the other!

And (yes, that means the whole family, even the dog)!

1. Walk regularly. The key to fitness is consistency.

2. Walk for transportation. Fit fitness in your day by using your legs instead of a car.

3. Walk for fun. Walking + friends or kids or dog = FUN.

4. Walk outside and walk inside. Remember every step counts.

Try the easy recipe below:



Prep time: 10-20 minutes

Yield: varies with each recipe

Itís a good idea to always be prepared to make quick and healthy meals. When you donít have time to cook from scratch, you can use the convenience foods youíre used to, such as instant or quick-cooking grains like brown rice, couscous, or bulgur. Stir-fry or sautť the listed ingredients in a small amount of olive or canola oil, broth or water and serve over your favorite grain with a side dish for a nutritious meal. The flavor combinations are delicious!

Taste of Thai:

Broccoli florets, red bell pepper strips, chopped peanuts, fresh grated ginger

Easy and Elegant:

Asparagus cuts, shredded cabbage, mushrooms, sliced chicken, fresh rosemary

Asian Idea:

Mung bean sprouts, cubed firm tofu, canned and rinsed baby corn, sliced carrot, sesame seeds.

Make-it Moroccan

Sliced eggplant, chickpeas, cauliflower florets, diced tomato, raisins, curry powder

Field Fresh

Fresh chopped spinach or kale, white beans, minced garlic, corn kernels, diced tomato, sliced green onion

Source: American Institute for Cancer Research,



Chickpeas are the seeds of a bushy legume plant that grows best in warm, dry climates.

Another name for the chickpea is the garbanzo bean which is believed to have originated in the Middle East. There are a variety of seeds that range in color from creamy beige to green and yellow.

Some chickpeas are pastier in texture and nuttier in taste than others.

Chickpeas are very versatile and can be used in appetizers, soups, main dishes, cold mixed salads and can be made into hummus.

Chickpeas can be roasted, sprouted, or ground into a flour that is used to make breads, flat cakes, and frying batter. Roasted chickpeas also make a good snack.

Dried chickpeas should be soaked for 12 to 16 hours before being cooked.

Chickpeas are an excellent source of folic acid and potassium. They are a good source of magnesium, phosphorus, zinc, and copper. Chickpeas are a powerhouse of B vitamins and calcium, in addition to being a source of dietary fiber. They provide both protein and carbohydrates.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2006

I encourage you to forward this newsletter to your friends, other parents, and colleagues for their review and enjoyment. However, please do so only by sending it in full, thereby keeping the copyright and subscription information intact.
Also, if you wish to post this newsletter to a newsgroup or electronic discussion group, you may do so if you preserve the copyright and subscription information.

Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2006,

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