November’s Featured Food: Garbanzos

Joanne Milkereit, a registered dietitian since 1974 and Certified Diabetes Educator, has varied and extensive experience in the nutrition field. Joanne serves as a Lowcountry Food Bank Board Member and Chairwoman on the Nutrition Committee.

From 1984 to 2001, Joanne was with the Medical University of South Carolina (MUSC). There she developed and directed the American Dietetic Association dietetic internship, provided medical nutrition therapy for patients, participated in nutrition education for health professionals and was a member of MUSC’s Geriatric Assessment Team. Her published research is in education techniques for achieving diet goals.

Joanne is co-author of a cookbook, wrote a weekly newspaper column for one of Chicago’s neighborhood newspapers for six years and has appeared on nearly 100 T.V. shows. A member of the American Dietetic Association (ADA), Joanne has been an officer in ADA organizations at the local, state and national levels. On three occasions ADA organizations have honored her as Outstanding Dietitian of the Year and have presented her both the Commendation Award and the Meritorious Award.

Currently a Charleston, SC resident, Joanne enjoys cooking with her grandchildren as she teaches them the tasty pleasures of eating well.

Past Issues

Eat Well, Be Well ~ Notes from Joanne

Gar – ‘ban – zo beans

The Spanish call them Garbanzos: the Italians call them Ceci. Many of us know them as Chick-peas. Though often found in their dried form, the Lowcountry Food Bank product is canned; ready to eat.

5 Good Reasons to eat Garbanzos:

  1. They are tasty.
  2. They are healthy.
  3. They are inexpensive, especially compared to other high-protein foods like meat and fish.
  4. They are easily stored on the kitchen shelf.
  5. Garbanzos go well with many foods.

Garbanzos: A Health Food

These, like other mature beans, are loaded with fiber and minerals. They are a good source of protein – as good as meat when eaten with grain food (like pasta) or seeds. They are brimming with soluble fiber --- the type that helps lower the fat in your blood.

  • GARBANZOS have a rich, nutty flavor and a bit more crunch than other beans.

Garbanozos are Great Additions to Many Foods:

  • Add to vegetable soups.
  • Add to spaghetti sauce. You might not even miss the meat!
  • Add to stews alone or to make the meat go further.
  • Scatter some on a fresh, leafy green salad. Better yet, first marinate in Italian dressing for a few minutes.
  

Recipes

Three Bean Salad
1 can (15 oz) or 1 1/2 cups garbanzo beans *
1 can (15 oz) or 1 1/2 cups kidney beans
1 can (15 oz) or 1 1/2 cups green beans
1 medium onion, sliced
1 green pepper, seeded and sliced
¼ cup sugar
¼ cup salad oil
1/3 cup cider vinegar
¼ tsp. ground black pepper
1 tsp. dried dill weed (optional)

  1. Drain the beans.
  2. Mix all ingredients together and chill.

Makes 6 – 8 servings
*If you decide to make just half the recipe, save the liquid from the beans. You can freeze the beans in their liquid.

Mediterranean Vegetable Stew
1 Tbsp. vegetable oil
1 large onion, chopped
2 large cloves garlic, minced
1 ½ tsp. chili powder
1 can (15 oz.) chopped tomatoes
2 medium potatoes
2 (15 oz. cans) or 3 cups Garbanzo beans, drained (save the liquid)

  1. Ground black pepper and salt to taste
  2. In a heavy pot, heat the oil over medium heat. Saute the onion and garlic until they are tender and golden.
  3. Stir in the chili powder. Stir over heat 2 or 3 minutes. Add the tomatoes. Simmer over medium heat for about 10 minutes stirring occasionally.
  4. Add the potatoes and garbanzos. Bring to a boil, reduce heat and simmer about 20 minutes or until the potatoes are done. If needed, add some of the bean liquid you saved.
  5. Add ground black pepper and more chili powder to taste.

Makes 4 – 6 servings
You can store this stew in the refrigerator for up to 5 days. It also freezes well.
- Adapted from “Mediterranean Light”

A Few Words About Fiber

Gramma called it “roughage”! Why is fiber good for me?
People do not completely digest the fiber in foods. Acting like a broom, fiber helps move food more quickly through of G. I. track. It also acts like a sponge, absorbing some of the “bad fat” (cholesterol) and getting it out of the body. So eating foods with lots of fiber helps keep us “regular”. Fiber also helps control blood sugar and protects against some cancers. Fiber is also a heart healthy food.

Where’s the fiber?
Fiber is found only in plant foods. Garbanzos and other mature beans are probably the very best source of fiber. You’ll also find fiber in whole grain foods (like oatmeal, brown rice and bran cereal) and in other vegetables and fruits.
How much should I eat every day?
The experts say we should try to get 30 grams of fiber every day. Most people get less than 15 grams. So why not try some higher fiber foods? As you add fiber to your meals, be sure and drink plenty of water to help the fiber work better.

Take the Next Step
Ask yourself “How can I add more fiber to my meals this week?”

Suggestions:

  1. At breakfast, eat 2 pieces whole-wheat toast with 4 grams of fiber instead of toast from white bread with less than 1 gram of fiber.
  2. Eat two servings of whole fruit each day (providing about 6 grams of fiber) instead of 1 cup of fruit juice that has less than 1 gram of fiber.
  3. Try one of the Lowcountry Food Bank’s recipes using garbanzo beans.
  4. Add some mature beans to soup. Every ½ cup adds about 6 grams of fiber.

What is a “Food of the Month”?

Our “Food of the Month” is a product available in our Lowcountry Food Bank's warehouses. It is one that meets our criteria of a healthy food.

What is a LCFB “Healthy Food”?

Healthy foods are fruits, vegetables, fish, lean meat and poultry, low-fat dairy products, whole grains and foods that do not contain excessive amounts of fat or caloric sweeteners.

How are our recipes designed?
Our recipes are designed with the clients of our agencies in mind: those who are hungry and poor.
The recipes:

  • Use ingredients common in Lowcountry kitchens.
  • Are tasty and easy to prepare.
  • Meet our criteria for a healthy food.
  • Limit high priced herbs and spices which may included as optional ingredients.

We’d Like to Hear from You
We encourage your comments. They will help us understand concerns and interests of those who use “Eat Well; Be Well”.
We’re sorry but we are unable to answer individual messages.

***This feature has been developed by Joanne Milkereit, RD, CDE for the Lowcountry Food