Fact File: Garbanzo beans (chickpeas)

Who's ready for a cheesy bean pun?

What did the chickpea say when he had a stomach ache?

"I falafel!" 

(i feel awful, and chickpeas are made to make falafels)

Anyways, whether you call them by garbanzo or chickpea, you most likely have not just eaten them plain. They are most commonly found in hummus. They don't look like much, but they have a lot of good health benefits. 

Characteristics: Chickpeas kind of look a little shriveled, and come to a point at the end. They are kind of a light tan hue, and when mashed, they have a very unique texture and taste that some people may not like.



Origin: These beans are the oldest and most relied on bean in the world. It is actually a member of the pea family.

Growing Season: Chickpea planting begins in early to late spring. They take 90-100 days to grow, so they should be ready in mid to late summer.

When they are ripe: Once the plant is brown and shriveled, they are ready to harvest.

Health benefits: Chickpeas are surprisingly healthy for how small and non-mighty they look.

-Promotes heart health: helps to reduce cholesterol and prevent heart attacks
-Helps prevent genetic defects
-Contains iron, phosphorus, magnesium, zinc, and copper that make strong bones
-Diabetes management
-Prevents digestive problems
-Stops chronic diseases
-Lots of protein for a protein boost!

How to cook and prepare: Chickpeas are relatively easy to prepare, but you probably would not want to eat them plain. For the benefit of chickpeas and other good things, here is a link to a healthy homemade hummus recipe!




We will not feature this recipe, but here it is anyway so you can try it! It is very good!

http://www.thekitchn.com/how-to-make-hummus-from-scratch-cooking-lessons-from-the-kitchn-107560

Fun Facts:

-Chickpeas are the oldest known legume on Earth!
-There are 90 different species of chickpeas
-Chickpeas have a lot of different names. Here are a few: chickpea, garbanzo bean, Bengal gram, Egyptian pea
-The leaves of chickpeas make blue dye
-India is the world's top producer of chickpeas

Warnings: You should not eat these if you are suffering from kidney stones.

Thanks! Please follow us on Pinterest and on here! Please complete the poll and keep reading! I hope that you guys are getting a lot out of this! Please comment to tell us any ideas or suggestions you have!

For more information, go to:

(1) https://www.secretlyhealthy.com/chickpea-salad/

(2) https://hort.purdue.edu/newcrop/afcm/chickpea.html

(3) http://www.gardeningblog.net/how-to-grow/chickpeas/

(4) http://www.newworldencyclopedia.org/entry/Chickpea

(5) https://www.organicfacts.net/health-benefits/other/chickpeas.html

(6)  http://www.thekitchn.com/how-to-make-hummus-from-scratch-cooking-lessons-from-the-kitchn-107560

Fact File: Black Beans

Everyone knows how wonderful beans are, and pretty much everyone knows this special song about beans:

Beans, beans, the musical fruit. The more you eat, the more you toot. 

The more you toot, the better you feel. So let's eat beans for every meal!

That song is so immature, but everyone knows it's true. Whether it's in Mexican food, dips, or just plain beans, they are most likely going to make people have a little bit of flatulence. Other than that, beans are very nutritious, and delicious!

Characteristics: All beans are small ovals, with a kind of thick skin, with a mushy inside. Black beans, of course, are black. Black beans do not have a strong taste. 

Origin: Beans originated from central and South America. 

Growing Season: Beans start growing in the ground, and grow for 100-140 until they are ready to harvest. 

When they are ripe: When you break the bean pods and you hear a snap, they are ready. 

Health Benefits: We all know beans are full of fiber, but there is a lot more than just that.



-Prevention of cardiovascular disease
-Supports good digestive health
-Regulates blood sugar levels
-Beneficial for nervous system functions
-Reduces chanced of birth defects
-Full of fiber
-Beans are also full of: potassium, protein, calcium, Vitamin A, Iron, Manganese
-Prevents cancer

How to cook and prepare: If you buy canned beans, then ignore these next directions. These are only if you buy dry beans.

1. Wash the beans
2. Soak beans for 4-6 hours or overnight
3. Put the beans in a pot and cover with 2-3 inches of water
4. Boil for 45-60 minutes
5. If you are adding seasonings, wait until the beans are fully cooked

Fun Facts:

-Black beans are also called black turtle beans
-The Latinos have been using beans for thousands of years

Warnings: Don't eat dry beans! Make sure you cook them first so neutralize the effects of phytic acid. 

Thanks for reading! Thanks you for all your comments and views! If there is a certain vegetable that you would like to hear about, please comment and tell us! Keep continuing to follow us on Pinterest and check it out! https://www.pinterest.com/sopieemu1207/

For more information, go to:

(1) http://www.heirloom-organics.com/guide/va/1/guidetogrowingblackbeans.html

(2) https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-black-beans.html

(3) http://wakethewolves.com/how-to-cook-black-beans/

(4) https://draxe.com/black-beans-nutrition/

(5) http://www.medicalnewstoday.com/articles/289934.php

(6) http://www.medicalnewstoday.com/articles/289934.php

Fact Files: Bok Choy

Choy to the world! Bok Choy is here! Well, not really. I don't know that many people that enjoy bok choy, but a lot of people in China probably do, because it is a common Chinese vegetable.

Characteristics: it has a light cabbage taste, and it can grow up to 1-2 feet tall. They are white at the bottom and green and leafy at the top.



Origin: It originated from China, and from Chinese cabbage.

Growing Season: Bok Choy takes 45-50 days to grow, and grows best in spring and fall. They are in season through the winter months.

When they are ripe: They are ripe when they are about 12-18 inches tall.

Health Benefits: There are not that many health benefits to bok choy, but there are still some good things about it.

-It has a lot of antioxidants, including: vitamins A, C, K
-promotes strong bone health.
-heart healthy: contains vitamin B-6 and folate that can help to prevent against cardiovascular diseases.
-cancer protection: the sulfur compounds may lower the risk of cancer.

How to cook/prepare: You can eat bok choy raw or cook them like this:

1. Add olive oil and garlic and spices
1. Heat over a medium skillet
2. Cook for 5-8 minutes

Fun Facts: 

-Bok choy is in the cabbage family, even though it looks like celery
-Bok Choy is also called Pak Choi
-The Chinese have been using these vegetables for over 5,000 years
-Bok Choy grows in parts of California and Canada

Warnings: If you eat too much of this, there is a possibility you might get in a coma! (but only of you eat a ridiculous amount)

Thanks for reading! Please share this blog and try some of the recipes that we have posted. Also, please take the poll at the bottom of the screen, and follow us on Pinterest! https://www.pinterest.com/sopieemu1207/

For more information, go to:

(1) https://www.gardeningknowhow.com/edible/vegetables/bok-choy/planting-bok-choy.htm

(2) http://healthyeating.sfgate.com/health-benefits-bok-choy-1551.html

(3) http://allrecipes.com/recipe/218619/easy-bok-choy/

(4) http://www.webmd.com/food-recipes/features/bok-choy-10-healthy-facts

(5) http://thewateringmouth.com/apple-bok-choy-salad-recipe-video/

Recipe: Strawberry Oatmeal Bars

I love strawberries, and they are probably my favorite fruit. I also love oatmeal, and strawberries and oatmeal together are always really good. These bars have a very strong oats flavor, and depending on what kind of brown sugar you use, it will also have the some strong sugar flavors. If you also add the glaze, it will make them even sweeter.

I did modify this recipe, and as you can see from the picture below, you can see the small yellow bottle next to the stick of butter. Here we are again, with the oils. I substituted 2 drops of lemon essential oil with 1 tbsp. of lemon juice. I did not put in the salt, and I also substituted the ginger with cinnamon (mostly because I don't have any ginger). You can use ginger, or you can maybe try both!

All in all, these bars are pretty healthy. 1/16 of the recipe is only 100 calories! Of course, that is without the sugar glaze, but I'm sure they would be delicious with or without the glaze. 

For the recipe, you need:

1 cup oats
3/4 cup flour (any kind of flour will work, including gluten free)
1/3 cup light brown sugar
1/4 tsp. cinnamon or ginger
6 tbsp. butter (or coconut oil)
1 tsp. cornstarch
2 drops lemon oil or 1 tbsp. lemon juice
2 1 tbsp. granulated sugar
2 cups strawberries

Preheat the oven to 375 degrees
Spray a 8x8 or 9x9 pan 

Mix together the oats, flour, brown sugar, and cinnamon. Melt the butter and pour that into the dry ingredients. Mix until everything is evenly distributed. 

Set aside 1/2 cup of the crust until later

Lay out the crust in the bottom of the pan evenly. 

Take 1 cup of the strawberries, and spread it out over the crust. 

Before adding the rest of the strawberries, sprinkle the cornstarch, lemon oil/juice, and 1 tbsp. of the sugar. Add the rest of the strawberries on top of that. Then, add the rest of the sugar. 

Sprinkle the 1/2 cup of the crust that you saved earlier on top.

Put it in the oven for 35-40 minutes.  

For the glaze, you need:

1/2 cup powdered sugar
1/2 tsp. vanilla extract
1 tbsp. milk (or more for looser glaze)

Put the vanilla in the bowl with the sugar and mix it. Add the milk slowly, and whisk it all together. If glaze is too thick, add more milk until it is at desired consistency. 

Take the bars out of the oven and let them cool. Once cooled, drizzle glaze over top and split into 16 small squares. Best served warm. 

Thanks for reading! This is a really good recipe so I recommenced that you try it! Please complete the poll and follow us on the blog and on Pinterest!  https://www.pinterest.com/sopieemu1207/

For the full recipe, go to:

(1) http://www.wellplated.stfi.re/strawberry-oatmeal-bars/?sf=pywdajz#aa

Recipe: Spinach Artichoke Dip

After we did the artichoke post, I got a lot of people in my family interested about artichokes, because we had never really had them before. I had always known that there was such a thing as spinach artichoke dip, but I had never really tried it. We had gotten the store bought kind, and it was pretty good. I then got interested in how it was made so I looked up some recipes on Pinterest. My dad was watching what I was looking up, and he was like, "If I go to the store right now and get the stuff for it, will you make it?" I was like sure, yeah, as long as I get to take pictures. :)

This recipe is low carb, low sugar, and has not that much fat. It is also nut free, gluten free, and vegetarian. You can see the full nutritional information provided by source 1. I did modify some of the things in this recipe, because it doesn't make that much, and you can always have more spinach! 

For the recipe, you need:

1 cup spinach
1/2 cup cream cheese
1/4 mayonnaise
1/4 cup grated Parmesan cheese
1 can artichoke hearts or 14 ounces jarred artichoke hearts (in water, seasoned if desired)
4 cloves minced garlic or 2 tsp. garlic
1/4 tsp. black pepper (for flavor)
2 1/3 cups of shredded mozzarella cheese (one for mix, one for topping)

Cut the spinach into small pieces. 

Put the spinach over medium heat to wilt it. Stir occasionally. 

Once the spinach is wilted, set it aside to cool. 

Preheat the oven to 350 degrees. 

Melt the cream cheese so it can be stirred easily

Add to the bowl:

-melted cream cheese      
-mayonnaise                      
-strained artichoke hearts
-black pepper                    
-Parmesan cheese            
-one 1/3 cup of mozzarella
-garlic                                

Mix these ingredients.
                       

Add the spinach

Mix all the ingredients thoroughly and put into the pan to bake it.
Sprinkle the rest of the mozzarella cheese over the top, and put in the oven. 

Bake for 30 minutes. 

Best served warm with your favorite crackers. :)

Thanks for reading! Please try this recipe, and share it with your friends and family! It would work great as an appetizer or a party snack. Please also complete the poll and check out our Pinterest page! https://www.pinterest.com/sopieemu1207/

For the full recipe, go to:

(1) https://www.wholesomeyum.com/recipes/8-ingredient-spinach-artichoke-dip-low-carb-gluten-free/

Recipe: Lemon Garlic Brussel Sprouts

I have always been a bit skeptical of trying new vegetables, even though I had never had Brussels sprouts before I made this recipe. I was at the store with my dad and we saw some Brussels sprouts, and he thought we should try it. I was kind of uncertain, but I agreed and we took them home, cooked them up, and we thoroughly enjoyed them. If you don't like just plain ol' veggies and want some flavor, you can use this recipe on just about anything! Also, we will be frequently using essential oils in our recipes, but if you do not have them, there are other alternatives too. The lemon is not in the original recipe, but lemon and garlic together is always good!

The ingredients needed for making Lemon Garlic Brussels Sprouts:

 1 bag Brussels Sprouts
3 cloves garlic (or more if you want and extra kick)
2 drops lemon oil or 1 tsp. lemon juice
1/4 cup olive oil
1 tbsp. butter

Put the Brussels sprouts in a strainer

Rinse the Brussels Sprouts in cold water

Cut the ends off all the Brussels sprouts

Cut the Brussels sprouts in half

Put the butter and olive oil in the pan

Melt the butter

Add the garlic, and saute it until it is golden brown

Add the lemon oil or lemon juice, then add the Brussels sprouts. Let cook for 15 minutes, while covered. Best served warm. :)

Thanks for reading! Please try this recipe if you are looking for a healthy veggie side dish! Keep commenting and reading! Also, check out our Pinterest page and follow us there too! https://www.pinterest.com/sopieemu1207/

For the full recipe, go to:

(1) http://www.food.com/recipe/brussels-sprouts-in-garlic-butter-21761

Fact File: Brussels Sprouts

Like broccoli, Brussels sprouts are kind of a stereotype vegetable for being disgusting. I think that those stereotypes have to be pushed aside to see the greatness in every sprout. The one time that I did have Brussels sprouts in my life were actually pretty good. I will have a good seasoning recipe up soon.

Characteristics: They are basically mini cabbages. They look the same as a head of cabbage, but are smaller. When cooked, they have a similar taste to asparagus. The hard end of it is inedible, so make sure you cut it off before you cook them. 

Origin: They are in the same family as cabbages. They were most likely cultivated in Ancient Rome. 

Growing Season: Brussels Sprouts grow best in cool weather, and they are in season from September through March. 

When they are ripe: They are ripe when they are firm, and about 1 inch in diameter. 

Health Benefits: Brussels sprouts may not seem like anything too worthwhile to eat, but they are very nutritious.

-full of many minerals and vitamins (vitamin C and K)
-full of fiber
-supports immune system
-high in antioxidants
-prevents cell damage
-might help prevent some types of cancers (not proven)
-filling and low in calories (for weight management)

How to cook and prepare: 

1. Wash them in cold water
2. Cut off the ends
3. Boil or saute in olive oil for five minutes.

Fun Facts: 

-over-cooking brussels sprouts gives off a sulfur-like smell. 

-brussels sprouts were very popular in the 16th century.

Warnings: 

-there is a small possibility that they carry a food borne illness. 

Thanks for reading! Please share this blog with all your friends! Please complete the poll and keep reading! We have a lot of good recipes coming up!

For more information, go to:

(1) https://medlineplus.gov/ency/patientinstructions/000725.htm

(2) http://www.newworldencyclopedia.org/entry/Brussels_sprout

(3) https://cedarcirclefarm.org/tips/entry/brussels-sprouts-tips-from-seed-to-harvest

(4) www.youbeauty.com/nutrition/brussel-sprouts/

(5) https://www.foodsafety.gov/keep/types/fruits/sprouts.html

(6) https://bonnieplants.com/growing/growing-brussels-sprouts/