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Research finds Eating Garbanzo Beans Helps Control Weight!

By Marie Oser, Managing Editor
April 13, 2018
File under: Healthy Eating, Salads, Superfoods, Vegan

Chickpea Salad with Cilantro Lime Dressing

Garbanzo beans, AKA chickpeas are very low in fat and calories. A terrific source of fiber and protein, just two cups of this hearty legume would satisfy the adult daily requirement for protein.

This tasty legume is a versatile and satisfying ingredient in all kinds of dishes. The signature ingredient in hummus, garbanzo beans add flavor and texture to soups, salads, stir-fry dishes and stew.

Scientists have found that the fiber benefits of garbanzo beans may go well beyond the benefits of fiber in other foods. Research suggests that eating garbanzo beans can actually help to control your appetite.1 Participants in an Australian study reported more satisfaction with their diet when garbanzo beans were included and also also ate less overall.

Vinegar is one culinary ingredient that should become a regular kitchen seasoning companion, not only for its ability to intensify flavor and texture, but for its proven health benefits.

Rice vinegar is high in ascetic acid, which soothes inflammation, aids in digestion and can increase the absorption of important minerals, such as calcium and potassium from the foods we eat.2

Rice contains antioxidant phenolic compounds that protect the plant against ultraviolet light and aggressive pathogens. Rice vinegar is made from fermented rice and increasing foods rich in phenolic compounds may help reduce the risk of cancer, heart disease, diabetes and osteoporosis.3

Rice vinegars are less acidic and have a mild flavor that can heighten rather than overpower the dish. Ideal for salad dressings, seasoned rice vinegar perks up flavors and textures with distinct culinary zest.

Our featured dish, Chickpea Salad with Cilantro Lime Dressing is a delicious mix of flavors and texture.  Creamy avocado, sweet red onion, mini heirloom tomatoes, Persian cucumbers, sweet red onion and bell pepper combine with hearty garbanzos in a delightful salad complimented with a tangy dressing in a delightful dish you will want to make often.

Chickpea Salad with Cilantro Lime Dressing
Nutritious and Delicious!
4 Servings

1 avocado, diced
Juice of one lime
1 (15 oz) can garbanzo beans, drained
1/2 small red onion, halved and thinly sliced
2 cups mini heirloom tomatoes sliced in half
2 Persian cucumbers, diced (about 1 cup)
1 sweet bell pepper (red, orange or yellow) 2” strips

Cilantro Lime Dressing
2/3 cup extra virgin olive oil
1/3 cup Marukan Seasoned Gourmet Rice Vinegar
3 cloves garlic, minced
2 teaspoons lime zest
1/4 cup chopped fresh cilantro
2 Tablespoons chopped mint
1/4 teaspoon coarse black pepper

Drizzle lime juice on diced avocado. Place salad ingredients in a medium bowl and set aside. Combine dressing ingredients in order listed in a small blender and process. Add about half of the dressing, toss gently and serve with additional dressing on the side.

Nutrition Analysis: 2 cups salad with dressing
Calories 346 Protein  0g, Carbohydrates  32g, Fiber 0g, Fat 22g, Cholesterol 0mg, Calcium 88mg, Sodium 280 mg

Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy.  Follow Marie on Facebook and Twitter

1. Murty CM, Pittaway JK and Ball MJ. Chickpea supplementation in an Australian diet affects food choice, satiety and bowel health. Appetite. 2010 Apr;54(2):282-8. Epub 2009 Nov 27. 2010.

2. Kumiko Nanda,  Mariko Taniguchi , Satoshi Ujike, Nobuhiro Ishihara ,Hirotaka Mori, Hisayo Ono, and Yoshikatsu Murooka. Characterization of Acetic Acid Bacteria in Traditional Acetic Acid Fermentation of Rice Vinegar (Komesu) and Unpolished Rice Vinegar (Kurosu) Produced in Japan. Appl. Environ. Microbiol.February 2001 vol. 67 no. 2986-990

3. Kanti Bhooshan Pandey and Syed Ibrahim Rizvi. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009 Nov-Dec; 2(5): 270–278.

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There’s More to Coffee Than Just Beans!

By Marie Oser, Managing Editor
March 29, 2018
File under: Beverages, Superfoods, Vegan

Ted Hsieh was on vacation in Kona, Hawaii on a coffee plantation tasting tour when he discovered the delicious tart, fruity taste and benefits of the coffee fruit.

He soon learned that that these coffee cherries contained enough caffeine, electrolytes, and antioxidants to dwarf the other healthy beverages on the market.

Ted was hooked and Kasira Tea was born!  …read more of There’s More to Coffee Than Just Beans! here

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Welcome Spring with this Delightful Roasted Asparagus Salad!

By Marie Oser, Managing Editor
March 25, 2018
File under: Healthy Eating, Recipes, Salads, Superfoods, Vegan

Roasted Asparagus Salad is a riot of flavors, textures and nutrition

Roasting asparagus spears takes this spring superfood to new heights that impart unique sweet flavor and a moist, tender texture.

Eating asparagus can help flush excess fluid and salt from the body, and that can help prevent urinary tract infections. That is because asparagus contains high levels of the amino acid asparagine, which makes it a natural diuretic.

Asparagus is packed with beneficial vitamins and minerals,  An excellent source of vitamin K, vitamin C, vitamin A and folate, asparagus is a very good source of fiber, B vitamins, manganese, phosphorus and potassium.

This delicious dish also features ripe avocado, sweet red onion and bite sized grape tomatoes that contain numerous health benefits. …read more of Welcome Spring with this Delightful Roasted Asparagus Salad! here

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Racquetball Champion Hosts Vegan Bar Mitzvah at Veggie Grill  

By Marie Oser, Managing Editor
March 20, 2018
File under: Entertaining, Healthy Eating, Party Food, Vegan

Cody Elkins, vegan advocate and Veggie Grill aficionado

Cody Elkins, a 13 year old student at Paul Revere Middle School in Los Angeles was not the usual Bar Mitzvah candidate. Cody was the second in his in is family to cerebrate this important milestone at Veggie Grill, a growing fast, casual vegan restaurant chain.

Scott Nicholson, Senior Vice President of Operations helped Cody plan the party for 100 guests in late October and it was an enormous success.  Scott enlisted his staff to work the event, preparing Cody’s special customized menu, highlighting many of Veggie Grill’s greatest hits.  As a special treat, Scott brought back Cody’s favorite dessert, a luscious chocolate pudding parfait for his special occasion. …read more of Racquetball Champion Hosts Vegan Bar Mitzvah at Veggie Grill   here

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Boost Your Metabolism with This Tart Cherry Boost Drink!

By Marie Oser, Managing Editor
February 20, 2018
File under: Beverages, Detoxification, Drinks, Recipes, Superfoods, Vegan, Weight Control

Year after year, the number one New Year’s resolution is to lose weight and get fit. Many of us renew lapsed gym memberships and pledge to eat more fruits and vegetables. This year, the trend is less about fad diets and more about dietary strategies that improve overall health and wellness and may also help you lose weight.

Metabolism is a complex biochemical process that combines calories in food and beverages with oxygen to release energy.  It is the process that converts what you consume into the energy your body needs to function.

Metabolism refers to metabolic rate and boosting metabolism is desirable when wanting to lose weight. Simply put, the higher the metabolic rate, the more calories you burn. …read more of Boost Your Metabolism with This Tart Cherry Boost Drink! here

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An alternative approach to health, wellness and disease prevention. Marie Oser and her team of bloggers bring you creative natural solutions to issues affecting our health and wellbeing.

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