When I am not busy taking care of my two energetic little boys, or working on an interior design project~ I play in the kitchen! For the last 15 years, I have been juxtaposing new flavors and ideas; it’s finally time to document my recipes...

I believe in fresh & affordable meals.

Friday, May 20, 2011

Going Bonzo for Roasted Beans

These little suckers are sweet and addicting. My boys loved them! I was brainstorming ways I could get more protein in Cruz (he does not like meat) and My Gf Dani gave me the idea to roast garbanzo beans...

What you need
* 1 Can of Garbanzo Bean
* 1/4 tsp olive oil
* pinch of salt
* squeeze of honey or agave or pinch of brown sugar
* dash of cinnamon

Coat a pan with oil & turn on on med-high heat. Throw in all ingredients. Turn to medium. Roast. Takes about 4 minutes for the honey to brown. Enjoy. 

~ Oh, I added a little pinch of yellow curry powder to my second batch...yummm

Here are many health benefits of Garbanzos.

Fiber Advantage and Weight Loss
Like other beans, Chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders.

Protein for Vegetarians
Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.

Manganese for Energy Production

Garbanzos are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Just one cup of garbanzo beans supplies 84.5% of the daily value for this mineral.

Iron Boost
Garbanzos can boost your energy because of their high iron content. This is particularly important for menstruating women, pregnant or lactating women and growing children. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.

Stabilizing Blood Sugar and Low Glycaemic Index (GI)
Soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, beans like garbanzos can help you balance blood sugar levels while providing steady, slow-burning energy. They have low GI value of 28 – 32 means the carbohydrate in them is broken down and digested slowly. This is helpful for weight loss as it controls appetite.

Heart Healthy 
Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas lower the risk of heart attack

For Women 
Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, protect against osteoporosis and minimizes hot flushes in post-menopausal women.

Weight Loss
Due to high fiber content and low GI, chickpeas are excellent for weight loss diets. Salad with chickpeas are tasty and can keep you full longer, controlling the appetite.

thanks to: www.tips4.net

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