Kombucha

By: Cassidy McCandless

Everything you ever wanted to know (plus some you didn’t) about kombucha

Kombucha has become somewhat of a buzz word recently; many blogs, websites, and YouTube videos claim kombucha has endless benefits ranging from the ability to prevent wrinkles, improve arthritis symptoms, inhibit cancer, promote weight loss, the list goes on forever. But what is it really and is it really worth trying or just another fad?

The Basics: What is it?

Kombucha, in simple terms, is fermented tea. It is produced when black or green tea is mixed

 with white granulated sugar and allowed to ferment with the help of a yeast and bacterial colony. The bacteria and yeast used to produce kombucha are unique in how they work together to create a probiotic rich product that is both naturally carbonated and has a sweet, vinegar-like taste.  This ability of bacteria and yeast to work together and form a solid structure creates a SCOBY, meaning a symbiotic colony of bacteria and yeast. The final product of their kombucha fermentation contains live beneficial bacteria and yeasts, organic acids, B vitamins, antioxidants, tea polyphenols, and trace minerals.

This little blob , called a SCOBY, makes kombucha possible.

Without getting too far into the science working to create this drink, let me explain what really happens. Table sugar (sucrose) is converted to glucose and fructose by the yeast comprising part of the SCOBY, the byproduct of this is very small amount of alcohol. The bacteria in the SCOBY then convert fructose into acetic acid and the glucose to gluconic and glucuronic acids. Many of the claimed health benefits of kombucha exaggerate benefits of consuming glucuronic acid, which is a building block in many bodily systems such as cartilage, skin, and blood. However, there is no evidence consuming glucuronic acid is beneficial and the amount of glucuronic acid in kombucha is unclear.  As mentioned before, health claims about kombucha are largely unfounded. Indeed kombucha is a delicious, probiotic rich drink but the bottom line is that not enough studies have been done to determine the long term-effects of its consumption to recommend it as a health supplement. There are other probiotic rich foods such as kefir, yogurt, and kimchi that have been studied more closely for long-term use.

How Can You Get It?

Although commercial production recently became a food trend, kombucha production is actually quite old. In fact, kombucha mostly likely originated in East Asia more than 2,000 year ago. Nowadays you can either purchase at the store or make it at home.

Kombucha found in stores is regulated by the FDA to assure it is essentially non-alcoholic (less than 0.5% alcohol by volume). Commercial kombucha is also held to the same standards as other products found in stores, meaning it is produced using a sanitary process by an established company subject to national and state laws. Most brands sell raw, unpasteurized kombucha. This means the drink has not been heated to temperatures that would kill beneficial bacteria.

Home-brewed kombucha is simple and can be safe if properly monitored. The issue is that homemade kombucha has a greater potential to become contaminated which can lead to a variety of conditions ranging from stomach upset to death depending on what the contaminating bacteria is. Most homemade kombucha is not comprehensively examined for temperature or pH, which can allow unwanted harmful bacteria or even fungi to grow.  Homemade kombucha allowed to ferment improperly can also result in alcoholic beverages. For those that do prefer to make DIY kombucha proper sanitation of all surfaces and vessels is essential.

How to make it

Kombucha is actually pretty easy to make on your own. It must be fermented in a glass jar- plastic or metal simply will not suffice. The total time to make a batch is about 10-12 days, split between two separate ferments. The SCOBY used to make kombucha is widely available online and in some specialty beer and wine stores. Every time you make kombucha, another SCOBY is produced, so you can keep it or share with a friend!

Recipe makes ~ 1 gallon

You will need:

·         1 kombucha SCOBY

·         1 cup granulated sugar

·         4-6  bags of green or black tea ( for loose leaf teas 4-6 tsp)

·         1 ½  cups starter tea from a previous batch or raw store bought kombucha

·         3 ½ quarts water

·         tea kettle or pot

·         1 gallon glass jar

·         Glass jars for bottling

·         1 small cloth or cheese cloth

·         1 rubber band

·         Small funnel with a strainer

·         Optional: flavorings such as fruit, juice, or herbal teas

Note: it is important to have everything clean and to work in a sanitized area so you can grow the right bacteria and yeast without contaminating your batch with harmful varieties.

1.       Heat 6 cups of water in a pot or kettle until it begins to boil

2.       Remove from heat and steep tea bags for ~ 6 minutes

3.       Stir in sugar until fully dissolved

4.       Pour mixture into 1 gallon glass jar and SLOWLY add 8 cups of cool water

5.       Allow mixture to cool until it is room temperature (remember the starter tea and SCOBY contain live bacteria and we don’t want to cook them alive).

6.  Add starter tea:

The large jar shows a new batch while the small jar shows the starter tea, which is from a previous batch

7. Mix and add in SCOBY:

8. Cover the jar with a cloth and use rubber band to secure in in place:

9. Store in a dry, indoor, and dark space (like a cabinet) for 7 to 9 days. 

After 7 to 9 days:

Check the jar to make sure there is no mold or fungus, this is rare but dangerous if consumed. Visually assess the product and smell it. It should be lighter in color than it was originally, the SCOBY should be intact and still cream colored, another SCOBY ought to have formed, and there will be brown cellulose bits in the jar as well.

1. Remove SCOBYs and visually observe  the batch. As pictured below, a new SCOBY will be forming on the top. Brown cellulose bits may also be floating around-these are normal.
   
2. Use funnel to filter out cellulose and other by products (you will have to do this again after the second ferment).
3. Leave about 2 inches at the top of each bottle to allow gas formation
4. Optional- add a splash of juice, herbal tea bag, or fruit
5. Ferment 1-3 days in the same dry and dark space
6. Visually access product again and separate ~ 1 ½ cups as starter tea for the next batch.
7. Move to the refrigerator and drink within a month

   

   I added blackberries and hibiscus flower.

When not in use, the SCOBY should be stored in a refrigerator submerged in starter tea or cabinet in a batch your plan to throw out, as the fermentation will produce a poor product if left to go for >13 days.

Below are some sources to learn more about making kombucha and recipe ideas:

http://fsi.colostate.edu/kombucha/

http://www.culturesforhealth.com/learn/kombucha/how-to-make-kombucha/

http://www.thekombuchashop.com/bottlingrecipes/

Super-Taste

By Michelle Kuntz

http://cdn3.factorialist.com/wp-content/uploads/2015/11/factorialist_taste_supertaster.jpg

We live among super-humans.

If you could have one super power, would you choose to have super-tasting abilities? Surprisingly, about 25% of the population has an enhanced tasting ability coined ‘super-tasting’ (6). Tasting abilities vary widely, with extremes of both super-tasters and non-tasters.

In my family, I believe (though have not confirmed) that we have two very distinct tasters: a super-taster and a non-taster. My mom can taste cinnamon from even the smallest little crumb of a coffee cake; whereas my dad can eat almost any food without even realizing what was in it.  This makes it slightly difficult as a culinary nutritionist (and aspiring dietician) because I have to satisfy a supertaster who has aversions to many harsh yet exquisite flavors and gratify a non-taster who will eat whatever you put in front of him without a complaint.

Can you taste the difference?

How can there be such a contrast in tasting abilities? Genetics! Discovery of a compound 6-n-propylthiouracil (PROP) helped to determine whether or not one might be a super-taster (4). This bitter compound is a repulsive to super-tasters, indistinguishable to non-tasters, and slightly bitter to average-tasters. Super-tasters prove to have a higher density of fungiform papillae (more taste receptors) while others have, a more keen sense of smell. Of super-tasters, most tend to be women and many are (incidentally) chefs! On the other hand, some non-tasters may be genetically predisposed, while others are created by medical conditions or therapies, which destroy taste buds or can mute one’s sense of taste. These include radiation therapy, chemotherapy, medications, or neurodegenerative disorders like Parkinson’s disease (4). Lastly, as we age, our sense of taste may also decline due to decreased turnover and growth of taste buds.

The tasting process is comprised of a variety of elements, with five basic perceptions that our taste buds receive: sweet, salty, sour, bitter, and umami. Each promotes a uniquely satisfying flavor, though all are claimed to have evolved from survival mechanisms (4). This seems logical recognizing that most sweet or savory flavors are generally found among the most appealing and calorically dense foods, while sour or bitter flavors are sometimes associated with spoiled milk, rancid meat, or inedible items. So would it make sense that super-tasters are more highly evolved individuals, destined to outlive the rest of us average or non-tasters? I would say the evidence is conflicting.

To taste or not to taste, that is the question!

Contemplating the benefits and consequences of super-tasting, I came up with a non-exhaustive list of the pro’s and con’s associated with this ability.

  

Pro’s of Super-Tasting	Con’s of Super-Tasting
Beneficial trait to have as a chef or culinary professional.	If you work with a super-tasting chef, he/she might find every little mistake you made.
One could receive a lot of free food (or make a lot of money) if they volunteer as a credible taste tester.	Super tasting is mostly genetic, so there is not much you can do about it.
One could have survived in the forest thousands of years ago.	Super-tasters might still be traumatized by broccoli due to force-feeding in childhood.
One can more intensely experience flavors and enjoy subtle flavors and nuances.	One can more intensely experience flavors and often find food less palatable than easy to please ‘non-tasters’.
Studies show that supertasters are often leaner and experience fewer cravings than other tasters (1,4).	Supertasters might be more at risk for colon cancer because they avoid bitter tasting vegetables, which provide essential nutrients that combat cancer (1,4).
Super-tasters require less to make something more satisfying! Less salt, less fat, less sugar, more healthy!	People might find you picky and hard to cook for.

List of no-can-do’s

Since super-tasters are super perceptive, foods with bitter compounds, high astringency, or distinct flavors might be unappealing. These items include: chocolate, dark leafy greens, cruciferous vegetables, wine, liquor, coffee, grapefruit, and spicy, greasy, or rich foods.

http://www.dinnerseries.com/wp-content/uploads/2013/02/taste.jpg

 Solutions to put those picky eaters at ease

Though super-tasting is genetic, there are several solutions that might provide relief from a taste overload.

·         Preparation method is key. Different preparation methods can alter the bitterness so that foods are more palatable to your fellow super tasters.

o   For example, the protein molecules in milk bind to the tannins (bitter substances) in coffee and reduce bitter flavor.

o   Roasting vegetables (and most cooking methods involving heat) can help to reduce bitter flavor.

·         Exposure therapy. Though many foods are unpalatable at first, super-tasters often find themselves enjoying a nice cup of Joe. This may be out of necessity, but some might argue that a taste for certain bitter flavors is acquired over time. However, our taste buds change about every 2 weeks and can completely alter every 7 years (which is why you should keep trying foods)! Often food aversions can be learned and unlearned.

·         Mix and match. Put bitter items with other foods, allowing them to be less concentrated or overridden by other flavors (Though this may not work for some super-tasters like my mother).

·         Use flavor to reduce flavor. Salt negates bitter flavor, making it less intense. In addition, adding fat can reduce salty flavors! (2)

·         If nothing else works, there is always cheese and butter J

How do you find out if you are a super-human?

If you believe you have the heightened ability to taste but want to know if you really are super-human, PROP test strips can be ordered online. In addition, alternative science experiments are available which dye your tongue blue so you can count your fungiform papillae yourself (7).

http://winefolly.com/tutorial/find-youre-wine-supertaster/

Works Cited:

1.       http://www.wsj.com/articles/SB10001424127887324392804578362833147151480

2.       http://www.livescience.com/17190-supertaster-nontaster-tongue-evolution.html

3.       http://www.smithsonianmag.com/science-nature/a-matter-of-taste-180940699/

4.       https://www.hsph.harvard.edu/nutritionsource/2016/05/31/super-tasters-non-tasters-is-it-better-to-be-average/

5.       http://health.howstuffworks.com/mental-health/human-nature/perception/taste4.htm

6.       http://theplate.nationalgeographic.com/2014/09/30/are-you-a-supertaster/

7.       http://www.bbc.co.uk/science/0/22941835

Mindfulness & Mindful Eating

By Kathrine Burr

In a day and age of ever growing meal portions and convenience, taking time to sit down and simply eat without the distraction of work or screens can be excruciatingly challenging. We often think it harmless or even productive to work our way through the lunch hour or eat breakfast in the car on the way to work.  Didn’t have time to pack a lunch? You might be thinking about that meal replacement bar in the back of your desk drawer.

In the name of all things human, social, and healthful-you deserve more! Not more junk food, not more convenience, MORE MINDFULNESS! More time spent simply being present, enjoying the uniqueness of each moment, and especially sitting down and having a meal with the people you care about. When we start to investigate our hunger, listen to our bodies, and nourish ourselves with every bite and sip, there is no need for “diet foods.” Choose foods with intention and in balance, variety, and moderation. Healthy can be enjoying a seasonal salad or a chocolate chip cookie- it all depends on what your body, mind, and soul are hungering for.

Mindfulness Meditation: Study of the Raisin

Get more in tune with the process of eating by trying this meditation. Begin with one raisin or a small piece of food and read through the meditation to explore all the aspects of hunger you experience.

Holding

First, take a raisin and hold it in the palm of your hand or between your finger and thumb.

Focusing on it, imagine that you’ve just dropped in from Mars and have never seen an object like this before in your life.

Seeing

Take time to really see it; gaze at the raisin with care and full attention.

Let your eyes explore every part of it, examining the highlights where the light shines, the darker hollows, the folds and ridges, and any asymmetries or unique features.

Touching

Turn the raisin over between your fingers, exploring its texture, maybe with your eyes closed if that enhances your sense of touch.

Smelling

Holding the raisin beneath your nose, with each inhalation drink in any smell, aroma, or fragrance that may arise, noticing as you do this anything interesting that may be happening in your mouth or stomach.

Placing

Now slowly bring the raisin up to your lips, noticing how your hand and arm know exactly how and where to position it. Gently place the object in the mouth, without chewing, noticing how it gets into the mouth in the first place. Spend a few moments exploring the sensations of having it in your mouth, exploring it with your tongue.

Tasting

When you are ready, prepare to chew the raisin, noticing how and where it needs to be for chewing. Then, very consciously, take one or two bites into it and notice what happens in the aftermath, experiencing any waves of taste that emanate from it as you continue chewing. Without swallowing yet, notice the bare sensations of taste and texture in the mouth and how these may change over time, moment by moment, as well as any changes in the object itself.

Swallowing

When you feel ready to swallow the raisin, see if you can first detect the intention to swallow as it comes up, so that even this is experienced consciously before you actually swallow the raisin.

Following

Finally, see if you can feel what is left of the raisin moving down into your stomach, and sense how the body as a whole is feeling after completing this exercise.

The Seven Types of Hunger:

1. Eye Hunger- Does the sight of a certain food induce hunger? Is the way a food is presented or appears make you hungry for it?

2. Nose Hunger- Does the smell of a certain food induce hunger?

3. Mouth Hunger- Do you desire a certain texture of food- crunchy, creamy?

4. Stomach Hunger- Are you experiencing grumbling in your stomach because you haven’t had food in awhile?

5. Cellular Hunger- Can you sense food nourishing your body, moving into your body’s cells?

6. Mind Hunger- Examine your thoughts about the food you are considering eating. Are they positive, negative, or neutral? Do you think you should or shouldn’t eat the food?

7. Heart Hunger- What are your emotions or memories that you associate with certain foods? Are you reminded of a certain event with the sight or smell of food?

         "Everything in moderation, including moderation.”   

-Julia Child

I was asked at a health fair recently if I knew any good foods to melt belly fat. (After I had watched ten packets of sugar go into a 12-ounce coffee in my inquirer’s hands.)  I surely hope that everyone can see the irony in this situation, but it outlines an interesting philosophy that some people have about nutrition.  There are many individuals that want to know the short cut to weight loss, the secret to losing 5 pounds in one week; as nutrition professionals it can get exhausting trying to explain that there is no such thing as cheating weight loss and losing more than 1-2 pounds in a week is actually unhealthy.  There seems to be a widespread notion that “diets” are only for weight loss, and the said way to follow a diet is to cut out “enter arbitrary, long list of foods.” 

Mindful eating in a sense can then be viewed as countercultural and is often labeled as an “anti-diet.”  Mindful eating requires that we take time to examine our hunger and listen to our bodies, so in essence it is not a quick fix.  It is an enduring solution to regulating intake based on natural cues and mindful moderation of desire; it allows for any and all foods but requires examination to observe and understand our hunger. 

So if you find yourself experiencing a craving for chocolate, potato chips, zucchini, or anything else, take time to examine why you are hungry for that food.  Examine the process of your hunger, and you will be able to make decisions that fit better into an overall diet plan.  Sometimes, mindful eating means choosing to eat a food you crave, and sometimes it means knowing that it will be there for later.  Being mindful of every food choice you make during a day is probably not practical, but taking a little more time to consider your food choices and enjoy them for how they nourish your body, mind, and soul is a step truly worth taking.

Sources: http://www.thecenterformindfuleating.org/resources/documents/adifferenttypesofhungerhandout.pdf Raisin meditation: http://hfhc.ext.wvu.edu/r/download/114469 Photographs: https://www.wellnationclinics.com.au/articles/mindful-eating-to-health-and-wellness

Cauli-Power!!

By Kelly Kuszewski

Ever wish you could have pizza and fried rice daily while still maintaining a healthy diet? What if I told you that you could eat these savory dishes every day while simultaneously increasing your vegetable intake and decreasing your intake of refined-grains?  Meet cauliflower; your new best friend!  Cauliflower is a great alternative to the refined grains found in some of your favorite dishes.   It is low in calories and high in fiber and B-vitamins, nutrients that are decreased during the grain-refining process.  Cauliflower is also high in potassium, vitamin C, vitamin K, manganese, and phosphorus.  Cauliflower can be manipulated to many different textures, thus making it a great ingredient to have in your refrigerator. It can be grated, cut and shaved to be the base of some of your favorite recipes.  Watch the videos below to see cauliflower transform before your eyes!

 Cauli-Rice

https://youtu.be/bxgH_Lcj9dE

Ingredients:

• 1 tbsp olive or coconut oil
• 1 large head cauliflower
• ¼ cup corn, frozen
• ½ cup Peas, frozen
• ½ cup Carrots
• 2/3 cup snow peas
• ½ cup chopped onion
• 1 clove garlic
• 2 eggs
• Soy sauce or liquid aminos, to taste 

Directions:

1. Chop cauliflower into small florets and put them in food processor
2. Pulse cauliflower in food processor until it is small and resembles rice.  Do not put all the cauliflower in at once, or it may be harder to pulse
3. Heat oil in skillet over medium heat
4. Add onion and carrots and cook until slightly soft
5. Add snow peas and cook for about a minute
6. Add minced garlic, frozen peas, frozen carrots, corn and riced cauliflower
7. Cook until cauliflower is slightly browned
8. Add soy sauce or liquid aminos to taste
9. Move ingredients to the sides of the skillets, creating a hole in the middle of the pan
10. Add 2 eggs, slightly scrambled to the open hole and cook until hard.
11. Mix egg into cauliflower rice
12. Add sriracha for some spice! 

Cauliflower Crust Pizza

https://youtu.be/xDo131UEqtE

Ingredients:

• 1 small head cauliflower
• ¼ cup parmesan cheese
• ¼ cup mozzarella cheese
• ½ tsp dried basil
• ½ tsp dried oregano
• ½ tsp garlic powder
• 2 whole eggs
• Pizza sauce (look for some without added sugar!) 

Directions:

1. Preheat oven to 450 degrees F
2. Chop cauliflower into small florets and put them in food processor
3. Pulse cauliflower in food processor until it is small and resembles rice.  Do not put all the cauliflower in at once, or it may be harder to pulse
4. You should end up with about 3 cups of cauliflower rice
5. Place cauliflower in a microwave safe bowl and cover.  Cook for 4 minutes in the microwave
6. Dump cooked cauliflower on a clean towel and let cool
7. Once cauliflower is cool enough to handle, wrap it in the dishtowel and squeeze out as much water as possible.  This step is crucial to make sure the “pizza dough” is not too crumbly
8. Dump dry cauliflower into bowl.  Add parmesan cheese, mozzarella cheese, basil, oregano and garlic powder
9. Add eggs and mix until everything is combined
10. Use your hands to form dough into a crust on parchment paper
11. Bake crust for 10 minutes
12. Once crust is out of oven, add your pizza sauce, cheese and toppings!  The amounts are up to you! 
13. Cook for an additional 5 minutes with the toppings until the cheese is melted. 
14. Let cool and enjoy! 

The Chickpea: Beyond Hummus

By Emma Karamat

Quick, what’s the first thing that comes to mind when I say CHICKPEAS?! If you thought hummus, you’re probably not alone. The increasingly popular dish made with the famous little legume can be found in numerous restaurants (even those that don’t have a Middle Eastern influence), at parties, and in a multitude of homes now. I myself am a huge fan of the spread but even more I am a fan of the actual chickpea. 

        

This little tan marble is delicious, versatile, and good for you too. Chickpeas are a source of vitamins and minerals including iron, magnesium, and vitamin B6.  Additionally, they are packed with fiber and protein meaning they help keep your gut and your body healthy! Here are some ideas for incorporating chickpeas into your diet more often beyond spreading hummus on everything!

Roasted Chickpeas

Craving something crunchy and full of flavor? Try simply roasting chickpeas with whatever seasoning you desire. This dish is easy and delicious!

• 1 (12 oz) can of chickpeas, drained, rinsed and dried or 12oz of rehydrated chickpeas (check out the *Buying Tip below)

• 1 Tbsp of olive oil 

• Salt

• Cayenne Pepper

• Ground Cumin

1. Preheat oven to 450oF. Line a baking sheet with foil.

2. In a bowl, toss the chickpeas with the olive oil until well coated. Sprinkle with the seasoning: salt, cayenne pepper and ground cumin to taste, coating the chickpeas well. 

3. Spread the chickpeas in a single layer on the baking sheet and bake for about 40 minutes or until crispy. Toss or stir the chickpeas occasionally to ensure even roasting.

Peanut Butter Chickpea Energy Bites

Quick and easy to make and take on the go! Chickpeas add a protein punch to snacks, cookies, or other recipes. Add or substitute ingredients like flax seed, nuts, or dried cranberries to suit your liking.

• 1 1/2 cups chickpeas  cooked

• 1/2 cup  peanut butter, smooth

• 1/3 cup honey

• 1/4 tsp cinnamon

• 1 tsp vanilla extract

• Pinch of salt

• 1 1/4 cup ground dry oats 

• 1/3 cup chocolate chips

1. Place chickpeas, peanut butter, and honey in a food processor and blend for about a minute on high or until the mixture is smooth.

2. Add cinnamon, vanilla extract, salt, and ground oats, and pulse until combined. At this point your dough should be similar to cookie dough consistency. If mixture is too dry, add more peanut butter, if too wet, add more ground oats.

3. Add in chocolate chips and pulse until combined.

4. Using a cookie scoop, scoop out dough and roll between your palms to form a ball. Repeat. Store in the fridge or freezer.

Recipe adapted from: https://pulsepledge.com/recipe/peanut-butter-chickpea-energy-balls/

Chana Masala

This hearty main dish is full of flavor and can be adjusted to your spice level preference.

• 1 tablespoon olive oil

• 1 large onion, chopped

• 2 to 3 garlic cloves, minced

• Two 15- to 16-ounce cans chickpeas, drained and rinsed

• 1 to 2 teaspoons garam masala or curry powder

• 1/2 teaspoon turmeric

• 2 teaspoons grated ginger

• 2 large tomatoes, diced

• 1 tablespoon lemon juice

• 1/4 cup minced fresh cilantro, or to taste

• Salt to taste

• Hot cooked grain (rice,                                                                                             quinoa, or couscous), optional

1. Heat the oil in a wide skillet. Add the onion and sauté until translucent. Add the garlic and continue to sauté until the onion is golden.

2. Add the chickpeas, garam masala, turmeric, ginger, tomatoes, lemon juice, and about 1/4 cup water. Bring to a simmer, then cook over medium-low heat for 10 minutes, stirring frequently. This should be moist and stewlike, but not soupy; add a little more water, if needed.

3. Stir in the cilantro and season with salt. Serve on its own in shallow bowls or over a hot cooked grain, if desired.

Recipe from: http://www.epicurious.com/recipes/food/views/chana-masala-368470 

If you want more recipe ideas, I recommend checking out one of the following websites and searching “chickpea”:

http://pulses.org/

http://www.eatright.org/

Have fun exploring the chickpea outside of a hummus dish!

*Buying tip

Chickpeas are available in cans or dried both of which have their own pros and cons. 

Canned chickpeas are already hydrated and ready to cook or eat making for ease use; however, they could be packaged with salt (which we don’t need more of in the diet) to preserve them. If you buy canned make sure to give the chickpeas a good rinse before using in recipes or eating to remove the extra salt.

Dried chickpeas have the benefit of usually being the cheapest option for a lot of product. The drawback to dried chickpeas is that they have to be rehydrated before use which takes some time and planning. If you choose this option, here’s a somewhat quick method for rehydrating the chickpeas: 

1. Place the dried chickpeas in a pot and cover with water

2. Bring to a boil and cook for 1 minute

3. Cover the pot and remove from heat

4. Let the chickpeas sit for 1 hour

5. Drain, rinse, and use!