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chickpeas

It's no secret that you are what you eat — but did you know you might feel what you eat, too?

A September 2015 study published in BMC Medicine is just one of many to find a link between food and mental health.

After looking at the eating habits of more than 15,000 people for 10 years, researchers found that people who ate a lot of fruits, veggies, nuts and fish had a lower risk of depression. 

Salmon

A major nutritional deficiency of people with depression is in omega-3 fats, which help decrease inflammation and improve mood regulation. Eating salmon will set you up perfectly to combat any mood swings.

 

Tomatoes

Researchers found that their is a relationship between symptoms of depression and eating tomatoes and tomato-based products. The results show that participants who regularly consumed tomatoes had nearly half the odds of depression as those who didn't have a consistent tomato-fix. 

 

Chickpeas

The biggest micronutrient deficiency in depression are the B vitamins, especially vitamin B-6, which regulates the metabolism and breakdown of all neurotransmitters. Chomping on chickpeas can change all that.

 

Whole Grains

Researchers from the American Journal of Clinical Nutrition linked higher fibre intake with lower depression rates, while refined grains (white bread) were associated with higher rates of depression.

 

Nuts and Seeds

Nuts may be the perfect superfood, since they're a triple threat for depression: high in protein and amino acids, healthy fats like omega-3 and tryptophan, the brain-soothing chemical that builds serotonin levels, which make you happier. 

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Somewhere along the way, ‘carbohydrate’ became a dirty word.

Celebrities like Jennifer Aniston were swearing off them for life and ‘carb-free’ alternatives were popping up on menus the world over.

However, a healthy carb supply can help give you bags of energy, keep blood sugar levels even and keep you in a good mood!

Here are five healthy foods which actually have more carbs than a slice of bread:

Sweet Potatoes
Spuds are known for their starchy carb levels, but a medium-sized sweet potato has 24 grams of carbs, 105 calories, and lots of vitamin A and potassium. Plus they’re yummy too!

Kidney beans
Kidney beans are packed full of healthy carbs – around 30 grams per serving! Put them in a yummy chilli for a carb-kick that won’t leave you bloated.

Chickpeas
Chickpeas have up 35 grams of carbs per cup—with only six of those grams from sugar. Chickpeas are also low in calories (just 210 per cup). Hummus anyone?

Apples
Sink your teeth in a delicious apple to get up to 27 grams of carbs into your daily diet. It also comes with about five grams of fibre, 114 calories, and 1.5 grams of fat.

Raisins
The perfect low fat snack! Just a quarter cup of raisins has 33 grams of carbs – more than twice as much as a slice of bread! With 123 calories, 1.5 grams of fibre per quarter cup, a handful of raisins will give you bags of energy!

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With this recipe you don’t need to feel guilty about munching your way through a film – yay! These chickpeas are just the right amount of spicy, salty and crispy to satisfy your cravings.

What you’ll need:

  • 1 can chickpeas
  • 2 tbsp. olive oil
  • 1/2 tsp cumin
  • 1/2 tsp cayenne pepper
  • 1 tsp smoked paprika

What you’ll need to do:

  1. Pre-heat oven to 180° c and line a baking tray with parchment paper.
  2. Drain your chickpeas and dry them well.
  3. Place the chickpeas in a bowl and add the rest of the ingredients. Mix to combine.
  4. Bake in the oven for 30-40mins until crisp.

 

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