Roasted Chickpeas

Here’s a healthy and crunchy snack you can take to work or school. Not only is it easy to make, but it’s high in protein, fibre, and contains complex carbs – elements of a fulfilling snack that can sustain and keep you energized. It also can help you reach your daily nutrient needs of iron (to help carry oxygen in your blood), potassium (to keep your nerves and muscles healthy) and folate (to make red blood cells, keep heart healthy, and lower certain birth defect risks). Try it out!

Ingredients

  • 2 (19oz/540ml) cans of cooked chickpeas (drained & rinsed) or 2 cups dried chickpeas, boiled
  • 3 tbsp canola/corn/vegetable oil
  • 2-3 tbsp spice of your choice (ex. chili powder, cajun, pepper, etc).

Tip: If chickpeas are not completely dry, spread them onto a baking sheet lined with parchment paper and bake for 10 minutes, to remove excess water. (This makes them crispy).

Instructions

  1. Preheat oven to 400˚F (200˚C). Line a baking sheet lined with parchment paper.
  2. Season chickpeas with spice and oil. Combine well.
  3. Bake for 20-30 minutes, giving the sheet a shake every 10 minutes to evenly cook chickpeas. Serve once cool.

⚠ Always remember to increase fibre intake slowly and to have more water when you have more fibre to avoid discomfort! Talk to a dietitian to find out if you are having enough.

Nutrition Information (per ¼ cup serving):
150kcal / 6g protein / 17g carbohydrate / 4g fibre / 7g healthy fat

healthysnack #healthyfood #healthy #snack #healthylifestyle #vegan #food #glutenfree #healthyeating #snacks #foodie #cleaneating #nutrition #instafood #plantbased #plantprotein #fitness #healthysnacks #eathealthy #healthyliving #protein #dietitian #dietitiansofinstagram #fitness #health #fit

Is Whole Wheat the same as Whole Grain?

You may have heard that whole wheat (or brown bread) is healthier than white. But is whole wheat the same as whole grain? Let’s find out. 

Grains have 3 parts to them: germ, endosperm and bran [1]. Whole grains are the least processed and have all 3 nutritious parts. Whereas whole wheat and white flour have some or all of the germ and bran removed – leaving them with less nutrition. 

Whole grains

  • Lower risk of diabetes, heart disease, and some cancers [2]
  • Help in keeping a healthy weight
  • Are the least processed: have all 3 nutritious parts of a grain i.e. have more vitamins, minerals, fibre, antioxidants, and healthy fats [1]

Whole wheat

  • Is a refined grain – i.e. partially processed to remove some of the germ and bran
  • Has less fibre, minerals, vitamins and healthy fats
  • Can still be a healthy choice [3]

Tips when choosing Whole Grain bread

  • Look for “100% whole grain” –  make sure it’s 100%
  • Look for at least 2g of fibre per slice (low in sodium, sugar and fat)
  • Make sure the first ingredients have the word “whole” before them ex. Whole grain wheat flour, whole rye etc
  • Multigrain / Stone Ground / Enriched ≠ Whole grain 

Tips when choosing Whole Wheat bread

  • Whole wheat ≠ whole grain
  • Look for 4g of fibre per serving
  • Where possible, choose whole grain bread more often

Conclusion

To summarize, whole grains have all 3 parts of the kernel, therefore they contain more nutrition and have more health benefits than refined grains!

Until next time,

Almas-Sadaf Shaikh, PMDip, RD

*Please be aware that these are general guidelines. Nutrition and intake varies by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to sit with one of our dietitians for an individualised nutrition counselling session, please contact us at amananutrition@gmail.com or visit our Contact Us page to book your first appointment.

References:

[1] All About Whole Grains. (n.d.). Retrieved December 17, 2019, from https://www.unlockfood.ca/en/Articles/Cooking-Food-Preparation/Cooking-with-Whole-Grains.aspx.

[2] Choosing Whole Grains FAQs. (n.d.). Retrieved December 17, 2019, from https://www.unlockfood.ca/en/Articles/Canada-s-Food-Guide/Choosing-Whole-Grains-FAQs.aspx.

[3] How to Choose the Best Sliced Bread. (n.d.). Retrieved December 17, 2019, from https://www.unlockfood.ca/en/Articles/Grocery-Shopping/How-to-Choose-the-Best-Sliced-Bread.aspx.

Bran Muffins

Makes 12

Need help getting enough fibre? Try these fibrous and easy to make bran muffins! (No electric beater required!). Add it to your breakfast or grab it as a snack! The fibre will keep you full and help keep you regular! Wheat bran not only contains B vitamins, minerals and some protein, but also has soluble fibre – which forms a gel in your gut trapping some cholesterol and removing it 🤯! So why not try these yummy muffins that can improve gut health along with your heart health ❤!

Ingredients:

  • 1 ½ cups (87g) wheat bran
  • 1 ⅓ cups (165g) all-purpose flour
  • ⅓ cup (68g) sugar
  • 1 tbsp baking powder
  • ¼ tsp salt
  • ½ tsp cinnamon, ground (optional)
  • 1 ⅓ cup (330 ml) 2% milk
  • ⅓ cup (75 ml) canola oil
  • 1 egg

Instructions:

  1. Pre-heat oven to 400°F (200°C).
  2. In a medium sized bowl, combine wheat bran, flour, sugar, baking powder, cinnamon and salt. Set it aside.
  3. In large mixing bowl, combine milk, egg and oil with a whisk. Add dry ingredients and stir only until combined.
  4. Scoop batter evenly into twelve muffin pan cups greased with cooking spray or lined with paper muffin liners. Bake in oven for 15-20 minutes or until a fork/toothpick inserted into the center of a muffin comes out clean. Serve warm.

⚠ Always remember to increase fibre intake slowly and to have more water when you have more fibre to avoid discomfort! Talk to a dietitian to find out if you are having enough.

Nutrition Information (per muffin):
161kcal / 4g protein / 23g carbohydrate / 3.5g fibre / 7g healthy fat

Photo Credit: AllBran

Spicy Red Lentil & Spinach Soup

The cold weather is here and it’s here to stay, so what better way to warm yourself up than with a hearty soup! This red lentil and spinach soup is not only tasty but healthy with loads of nutrients such as iron, fibre, folate, protein, vitamin A and more. Fibre from the spinach, and protein from the lentils will keep you full, while the spices will give you a burst of flavour in your mouth! Super easy to make as well! 

Ingredients:

  • 1 onion, diced
  • ½ tsp salt
  • ¼ tsp turmeric 
  • ½ tsp red chili powder
  • ½ inch ginger, chopped (or ½ tsp ginger paste)
  • 1 garlic clove, chopped (or ½ tsp garlic paste) 
  • 2 cups (60g) fresh or frozen spinach 
  • 1 cup ( 200g) red lentils, rinsed 
  • 2 cups (500ml) water or vegetable broth (adjust for thickness)

Follow 3 Easy Steps:

  1. Place diced onion, frozen or fresh spinach and lentils into a large pot. 
  2. Add water or vegetable broth. Then add all the spices, along with ginger and garlic. 
  3. Cook on medium heat for 30 minutes or until cooked. For a pressure cooker, cook for 15 minutes.

Enjoy!

Nutrition Information (per serving):

126kcal / 9g protein / 22g carbohydrate / 0g fat 

Photo Credit: iFoodreal

Spicy Ginger and Vegetable Tofu Stir Fry

After a cold and windy weekend, I for one need a BREAK 😂. I saw the weather forecast for the rest of the week and knew that I’d need something spicy and full of protein to get me through until Friday. Hence, the Spicy Ginger and Vegetable Tofu Stir Fry was born! It’s a simply beautiful and filling recipe that makes my mouth water just thinking about it. With the right balance of grains, protein, and colourful veggies, why not secretly prepare this in your kitchen at night when everyone is asleep and share it with no one other than your future self? Some things just aren’t meant to be shared!

Serves 4

Ingredients:

  • 1 ½ cups brown rice
  • 2 tbsp peanut or canola oil
  • 14 ounces very firm tofu
  • 2 large green onions, chopped
  • 1 coloured bell pepper (e.g., orange pepper), sliced
  • 3 garlic cloves, finely chopped
  • 2 inches (5 cm) of ginger, grated
  • 7 thai chilli peppers, finely chopped
  • 1 ½ cups of baby spinach
  • ½ small red cabbage, sliced
  • 1 tbsp chilli powder
  • ½ cup of sesame seeds

Instructions:

  1. Prepare tofu by placing on a plate and drying with a paper towel. Leave one paper towel and a heavy pan on top to flatten the tofu out and make it easier to cut into smaller pieces.
  2. Take this time to prepare your rice according to package instructions.
  3. Cut your flattened tofu into small pieces
  4. Get ready to sauté your ingredients by placing a large pan or wok on your stovetop. Set to medium-high heat.
  5. Add oil to pan and wait until it has heated up. Slowly add garlic and ginger and wait 2 minutes before adding all other ingredients except tofu and spinach. Stir.
  6. After 3 minutes has passed, carefully add cut tofu into your pan. Continue to stir and ensure that the tofu pieces are turned over frequently for an even bake.
  7. Remove pan from heat and top with spinach and sesame seeds. Serve with brown rice and enjoy ☺

Nutritional Information (per serving): 

380 kcal / 20g protein / 40g carbs / 15g healthy fats