NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665
August 3, 2000
I came across a bit of British humor on the Internet the other day. The joke goes something like this: A customer asks a waiter, "Excuse me, but is this coffee, tea or soup?"
The waiter replies, "Can't you tell by the taste?"
"No," the customer answers.
"Then what does it matter?" the waiter asks.
I'm willing to stick my fork into something I don't recognize, but the mysterious food better taste good (or be really good for me) or I won't be prodding any further. I imagine that a mention of garbanzo beans (chickpeas) won't have many in this region salivating, but maybe it should. One reason has to do with agronomics. The chickpea plant is a cool-season, deep-rooted annual legume that works well in cereal crop rotations. By eating chickpeas, North Dakotans could be helping out the state's farmers. Chickpeas also are very nutritious, high in protein and fiber, with very little fat.
Here's more good news: There are thousands of chickpea recipes that call for serving chickpeas hot, cold, in soups, in salads, in meat sauces, with rice, with spinach, with peanut butter, with whatever some creative chef can imagine. Chickpeas are popular in cuisines of the Middle East. In fact, someone from Egypt or Turkey would likely refer to chickpea dip as "hummus." Don't worry about that name, though, because if you like the taste of chickpea dip, then what does it matter?
Chickpea Dip with Vegetables
(This is an official 5-a- Day recipe.)
Yield: 6 servingsIngredients:
1 12.5-ounce can chickpeas, drained and rinsed
1 cup plain low-fat yogurt (an 8-ounce container)
2 tablespoons fresh-squeezed lemon juice
1/2 tablespoon olive oil
3 drops hot pepper sauce
1 medium-sized carrot, grated
2 cucumbers, peeled, seeded and diced
2 Roma tomatoes, finely chopped
1/4 medium-sized red onion, dicedProcedure:
Blend chickpeas, yogurt, lemon juice, olive oil and hot sauce in a blender until smooth. Transfer dip to a shallow serving bowl and arrange the vegetables in a decorative manner, but leave about 1 inch of the dip's outer rim uncovered. Serve with pita bread or toasted wheat bread triangles.
A serving of Mediterranean-inspired Chickpea Dip (one-sixth of the recipe) contains about
275 calories, only 5 grams of fat and 3 grams of dietary fiber. Being an official 5-a-day
recipe means a serving of this dip provides a full serving of vegetables. A serving of
vegetables is ½ cup canned, fresh or frozen vegetables or one cup of leafy greens.
People who live in the Mediterranean region of the world are noted for their diet and their robust lifeline. The Mediterranean Diet Pyramid -- the "picture of their diet" -- is similar in shape to the Food Guide Pyramid, our gold standard for a healthy diet seen on many cereal boxes. The two pyramids differ in their food suggestions. The Mediterranean Diet Pyramid is mainly based on the eating patterns of Crete, Greece and southern Italy as of 1960. This eating pattern also is typical of parts of Spain, Portugal, southern France, Morocco, Tunisia and Turkey.
Like the Food Guide Pyramid, the Mediterranean Pyramid emphasizes plant-based foods including grains in the form of bread, pasta and rice. It also suggests cuisine characteristic of the Mediterranean region: couscous (a durum wheat product) and polenta (a corn product). Daily servings of fruits, vegetables and legumes such as chickpeas, peanuts and cooked beans are emphasized, along with nuts like almonds, hazelnuts, pistachios and walnuts, and seeds, especially sesame seeds.
Olive oil replaces other fats and oils in the diet, including margarine and butter. Olive oil contains monounsaturated fats, which have been shown to be more heart healthy than other types of fats. Olive oil also imparts a characteristic flavor to foods.
Cheese and yogurt are the primary dairy products emphasized. Sweets and animal products such as poultry, fish, eggs and meat are less emphasized. This pyramid also makes a daily recommendation for six glasses of water and consumption of wine (among adults) in moderation. There's even a slot for daily exercise.
Those who support the Mediterranean Diet point to the high adult life expectancy typical of much of the region. Both pyramids emphasize a diet rich in plant-based foods, which have been shown to reduce risk of chronic diseases, including cancer. The USDA Pyramid, based on research and much scientific discussion, is more specific regarding serving sizes. It's also a great stride from the "Basic Four" many of us learned about as children.
America has traditionally been known as a melting pot of cultures, so be adventurous and experience a taste of another culture. You just might enjoy it.
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Source: Julie Garden-Robinson (701) 231-7187
Editor: Tom Jirik, (701) 231-9629