Chickpeas are a good source of protein, iron, folic acid, and cholesterol-lowering fiber. A versatile ingredient, they can be used in main dishes, side dishes, and salads. Falafel is an example of a traditional Middle Eastern vegan dish that can be served as an appetizer with tahini (made from sesame seeds) or as a main course. Try falafel as the highlight in your sandwich, along with lettuce, tomatoes, tahini, salt and pepper.

Ingredients:

16-oz. can chickpeas
1 large onion, chopped
2 cloves garlic, chopped
3 Tbs. fresh parsley, chopped
1 tsp. coriander
1 tsp. cumin
2 Tbs. flour
salt & pepper (to taste)
oil for frying or baking
chilies, chopped (optional for a spicier recipe)

Directions:

1. Combine chickpeas, garlic, onion, coriander, cumin, salt and pepper in medium bowl.
2. Mash chickpeas, mixing ingredients together; add flour until the mixture is uniform. (Note: you can also combine ingredients in a food processor. The result should be a thick paste).
3. Form the mixture into small balls (about the size of a ping pong ball).
4. Fry in 2 inches of oil at 350 degrees until golden brown (5-7 minutes).

* For a healthier option, bake instead of frying. Bake at 450F for about 30 minutes. Oil the baking sheet before placing the falafel balls.

For more information about this recipe, click here!

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Vegetables offer more protection against diabetes than fruit or cereal, new Australian research shows. The study followed more than 2,000 people over a 10-year period and found that vegetable fiber had the strongest links to reduced risk of type 2 diabetes. Adults eating 5 grams a day of vegetable fiber had a 24% reduction in the disease. For people over 70 years of age, the benefits were even greater, with a 31% reduction.

The findings, published in the journal Diabetes Care, proved that the type and quality of carbohydrates play an important role in type 2 diabetes. Eating carbs high in natural fiber and ranked low on the glycemic index (GI) prevents the lifestyle disease. According to the scientists, vegetables and legumes (like beans, lentils, and chickpeas) are the most effective because they are an ideal source of intact fibers.

To read the full article, click here!

Bob and Jenna Torres use their smarts for the animals! Both having PhDs from Cornell University, they decided to write a book to encourage people to go vegan and stay vegan – and that is how Vegan Freak was born! Vegan Freak is both a book and a podcast designed to help vegans find a sense of community, and provide them with tips, advice, stories and comprehensive lists of resources. The creative duo works to help others thrive as happy, healthy, and sane vegans in a predominantly non-vegan world.

Bob and Jenna currently teach at a small liberal arts college in upstate New York.

For more info about their book, visit www.veganfreak.net!

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