Chickpeas are from the legume family and are native to the Mediterranean. But they are actually eaten all round the world. In India and Pakistan, chickpeas are known as ‘chana’ and are used in curries and well as being ground into a flour called gram flour. The flour is used to make pancakes and fritters, especially in India and Italy. Whole dried chickpeas can also be sprouted and added to salads.

In Middle Eastern countries, hummus is popular and they are also ground and shaped into balls which are then fried and known as falafels. They are also known as garbanzo beans. Chickpeas are very versatile and can be eaten cooked and cold.

As well as being versatile, chickpeas are also very healthy. They are a good source of zinc, folate, calcium and magneisum and in many vegetarian cultues are a major source of protein. Chickpeas have a low glycemic index, as they are high in dietary fibre as well as protein and are a good source of carbohydrates for people with blood sugar problems, diabetes or who want to lose weight. They are a very good source of phytoestrogens because they contain all four isoflavones.

Chickpeas have been shown to lower total cholesterol, LDL (‘bad’ cholesterol) and glucose and so may have to part to play in reducing the risk of developing heart disease and diabetes. In one clinical trial, people with at least one cardiovascular risk factor or a family history of heart diease were given chickpeas in the form of canned cooked chickpeas and in bread and biscuits containing 30% chickpea flour for five weeks and then switched back to their usual diet for five weeks, some had their usual diet for five weeks and then switched to the ‘chickpea’ diet for five weeks. The ‘chickpea’ diet for just five weeks significantly reduced the levels of total cholesterol and LDL cholesterol.

Avocados are a wonderful fruit but they have been given a bad name amongst slimmers because of the fat content.

But this fat comes in the form of beneficial essential unsaturated fats, which are exceptionally easy to digest.

Avocados are high in potassium, the mineral that helps prevent water retention and are also a rich source of vitamin E as well as vitamin C, B6, folic acid, calcium, magnesium and manganese. Avocados also contain lutein which is an anti-oxidant especially beneficial to the eyes. They have also been found to help produce collagen, which gives the elasticity to skin and is essential for maintaining bone health.

Avocados have been shown to help lower cholesterol as they contain a substance called beta-sitosterol which helps to stop the absorption of cholesterol in the small intestines. Beta-sitosterol can also help with blood sugar swings and may help to prevent a number of cancers including breast cancer. Epicatechin, the same antioxidant as found in green tea, is also present in avocados.

Avocados also contain another substance called mannoheptulose which has a cancer protecting effect. Mannoheptulose inhibits an enzyme which prevents the uptake of glucose into cancer cells. Cancer cells use glucose as their primary fuel so, by blocking the uptake of glucose into cancer cells, it is essentially starving those cells.

Dates are one of those foods that in the UK are often only thought about at Christmas, but that is a shame. It is the date palm that produces the edible fruit which has been a staple food in the Middle East for thousands of years.

In 2003, an article was published in the International Journal of Food Science and Nutrition entitled ‘The fruit of the date palm: its possible use as the best food for the future?‘. This article was extolling the health benefits of dates stating that they contain at least 15 minerals including calcium, selenium, sulphur, iron, potassium, phosphorous, manganese, copper and magnesium. Dates also contain 23 types of amino acids, some of which are not present in other fruits such as oranges, apples and bananas.

Dates are also rich in natural fibre including pectin which has important health benefits such as controlling high cholesterol. Dates also contain a high percentage of natural sugars so do eat them in moderation when you are aiming to lose weight but they may help to satisfy a sugar craving and are much better than going for the chocolate bar or biscuits.

The article finished by saying ‘In many ways, dates may be considered as an almost ideal food, providing a wide range of essential nutrients and potential health benefits’.