For many people, there are no sandwiches without butter. Of course, nothing stops you from spreading butter on your favorite bread. However, it is worth diversifying your daily diet, especially if you want to maintain a slim figure and proper cholesterol levels. Dietitians encourage people to use sandwich spreads, especially those made at home. You will find interesting in the article below recipe for mustard chickpea paste. It’s a healthy combination that you’ll definitely like.
Until recently, there was a belief that it was better to spread margarine on bread instead of butter. Because it contains less saturated fat and is often enriched with plant sterols, which has a beneficial effect on cholesterol levels and the circulatory system. Today we know that margarine will not always be a better choice than butter. Especially if we don’t read labels. It is worth keeping in mind that some margarines contain harmful trans fats.
Is it better to choose butter? There is no clear answer to this question. Butter actually contains a lot of saturated fats, and therefore, when eaten in large quantities, it can increase the level of “bad” LDL cholesterol. However, it is worth noting that they are also present in it vitamins A, D, E and K. Its great advantage is its buttery taste, loved by many. To sum up, both good-quality margarine and butter can find a place in a healthy diet, provided they are used in moderation. The recommended daily dose of butter and margarine for an adult is 10 to 20 g per day. More restrictive sources say as much as 5-7 g, which corresponds to the amount contained in one teaspoon.
So what should you spread on bread instead of butter or margarine? Anything comes to help sandwich spreads. There are many possibilities, from egg and fish pastes, those based on boiled chicken, and vegetable ones. They will work great spreads based on avocado, cooked vegetables, and legumes such as chickpeas.
The base of the mustard paste is chickpeas, a legume full of protein and fiber. Vegetable protein is a good complement to the daily diet, supports the condition and regeneration of muscles, and contributes to the better condition of hair, skin and nails. Protein also participates in many metabolic processes. Presence fiber perfectly supports the digestive system, including peristalsis and intestinal microflora, and also helps maintain proper blood sugar and cholesterol levels. It is worth adding that both protein and fiber have a great effect meal satiety. Their content makes chickpea paste perfect for people on a slimming diet. In addition chickpeas have a low glycemic index, therefore, it can be eaten by people with insulin resistance and diabetes. They are present in it B vitamins, that support the circulatory, nervous and muscular systems. Also included potassiumwhich helps regulate blood pressure and supports water and electrolyte balance, magnesium, which improves the functioning of the heart, brain and muscles, however iron decreases the risk of anemia.
You will also find an addition in the recipe below linseed oil, which is a source of omega-3 acids, supports the circulatory system and helps maintain proper cholesterol levels in the blood. Chickpea paste also contains antioxidants that support the fight against the harmful effects of free radicals and have anti-inflammatory properties.
To prepare this recipe, you will need:
- 2 cups of cooked chickpeas,
- salt and pepper to taste,
- 3 tablespoons of linseed oil,
- 1 teaspoon of turmeric,
- 2 cloves of garlic,
- 1 tablespoon of French mustard,
- 3-5 tablespoons of water,
- 2-3 tablespoons of parsley or chives.
Preparing chickpeas
You can make the sandwich spread from jarred chickpeas or use dry grains. If you use dry chickpeas, remember to soak them in water overnight. The next day, strain the chickpeas, add new water and cook them with a little salt until soft. This will take about an hour. You can also choose chickpeas from a jar. Then just strain it from the brine.
Preparation of the paste
Place two cups of cooked chickpeas in a blender, add mustard, oil, garlic, turmeric, salt and pepper to taste. Also add water and blend everything. If the paste is too thick, you can add a little more water.
Spread the prepared paste over the sandwiches and sprinkle the tops with chives or parsley.
Sources: Terazgotuje.pl, kontakter.pl
