Stay on the pulse of healthy eating - Extension News & Research

Stay on the pulse of healthy eating – Extension News & Research

Food is great fun for most people. I decided to treat myself to a fancy meal after a recent conference ended. All of my colleagues had gone home, and I had an early flight the next day.

I made a reservation so I could be seated at the hotel’s chef’s desk. This was the “best seat in the house” according to the host.

The only downside is eating by myself next to a couple on a romantic date.

I sent my husband pictures when my meal arrived. He was eating chili, poor fellow.

I vastly exceeded my dinner reimbursement rate that evening and covered the difference on my own. This was definitely worth the splurge.

I was sitting right in front of the fire where they were preparing and sorting food. I was studying what chefs do.

I could have chosen octopus or rice steak. I went with the more reserved (and fully cooked) smoked ham with fried chickpeas, green beans, and braised cabbage. The fresh rolls with chickpeas and carrots were very tasty.

The chef visited with me a long time ago. Perhaps he felt sorry for the woman eating alone.

I didn’t tell him I work in the food and nutrition business. I felt as if I was attending a cooking class with food made just for me.

The food was skillfully arranged. We all eat with our eyes before we taste. They brought me a drink to clean the palate before the main course.

I can get used to this lifestyle.

The chef smoked the pork loin for two hours and scorched it just before serving.

I thought my husband could do it with our smoker. He’s the master of barbecue in our house.

The cabbage was “pickled” and then burned over a flame.

The sauce is made from leftover marinated cabbage and cooked until thick. This is called “reduced cabbage” in terms of cooking.

Chickpeas and green beans have been sautéed in olive oil with basil, some red pepper, and fresh lemon juice. I can do that.

My meal was very nutritious with an abundance of veggies and lean protein in the right sizes.

Maybe I didn’t need to eat three fresh buns and all the carrot hummus. I didn’t want them to get lost, of course.

None of the foods that were offered to me, except lemons, could have been grown in North Dakota.

I wonder if chickpeas are grown in North Dakota, Montana, or Washington. These three states lead chickpea production in the United States, according to the USDA Agricultural Marketing Service.

If you don’t cook with chickpeas and other foods in the legume family, I encourage you to try these various foods.

You may be familiar with chickpeas as the main ingredient in chickpeas, a delicious dip that has grown in popularity in recent years. Chickpea is also known as “chickpea beans”. Labels on canned chickpeas sometimes show “chickpeas” on one side and “chickpeas” on the back.

Hummus is frequently used in Mediterranean and Middle Eastern cuisine. These pulse foods are outstanding sources of protein with one cup providing nearly a third of our daily protein needs along with nearly half of the recommended dietary fiber.

I had no shortage of dietary fiber after eating whole wheat rolls, chickpeas, carrots, chickpeas, green beans and cabbage. I think I met all my nutritional needs for the day in one meal.

We adults need about 4 and a half cups of vegetables a day. Chickpeas and other legumes can be considered a protein or a vegetable. People who follow a vegan diet often use chickpeas, beans, and other legumes as a source of protein.

For people who can’t eat gluten, chickpeas can be turned into flour for use in baked goods.

After watching the highly trained chefs seamlessly preparing food for so many people, I was inspired to try my hand at some of the things I noticed. Although the recipes are easy to use, be a little adventurous with food preparation and improvisation.

We’ve done a lot of work with pulse foods for many years at NDSU. Pulses are the edible legume seeds that date back 11,000 years. Pulses include a wide variety of beans, lentils, and peas that are harvested dry.

At NDSU Extension, we have recipes for bugs and nutritional information to explore. Internet search forNDSU beans, lentils, chickpeasFor more information on preparing beans, lentils, chickpeas and peas.

Since I don’t have the actual recipes from my culinary adventure, I’ll present a fall-inspired recipe we tested at NDSU.

hummus with apple spices

2 cans (15 ounces) chickpeas, drained and rinsed
2 medium golden apples, peeled and chopped (or your favorite)
Half cups of fresh lemon juice
Half cups of creamy peanut butter
2 to 3 tablespoons water
Half a teaspoon of salt
1 teaspoon cinnamon
Half a teaspoon of nutmeg
Half a teaspoon of spices
½ teaspoon cayenne pepper (optional)
Apple slices, carrot slices, and/or whole wheat crackers

In the bowl of a food processor or blender bowl, place the following ingredients: chickpeas, apples, lemon juice, peanut butter, water, salt, and spices. Cover and process or blend until smooth; Transfer to a bowl. Cover and place in the refrigerator for up to three days. Serve with apple slices, carrots, and/or whole wheat crackers.

Makes 14 servings (1/4 cup each). Each serving contains 160 calories, 6 grams (g) of fat, 6 grams of protein, 20 grams of carbohydrates, 2 grams of fiber, and 280 milligrams of sodium.

(Julie Garden-Robinson, Ph.D., RD, LRD, is a dietitian and nutritionist at North Dakota State University and a professor in the Department of Health, Nutrition and Exercise Science. Follow her on Twitter @jgardenrobinson)


NDSU Agriculture Communication – October 6, 2022

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Elizabeth Cronin, 701-231-5391, elizabeth.cronin@ndsu.edu


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