Chickpea (fiber and protein loaded)

Moroccan Whole Chickpea Hummus

nutritional information

Serves 8

Adding whole chickpeas to hummus gives this dip a hearty, chewy texture. Here the chickpeas are sautéed with onion and spices for extra flavor. For extra flavor, garnish with olive oil, chopped green chiles, and chopped cilantro. (I cut out some of the item and it was delicious, broths for quick starts and soak beans a bit. Good Brain food.

• 2 Tbs. olive oil
• ¼ cup finely diced white onion
• ½ tsp. salt
• ½ tsp. ground caraway seeds
• ½ tsp. ground cumin
• ¼ tsp. curry powder
• ⅛ tsp. ground black pepper
• 1 ½ cups cooked chickpeas or 1 15-oz. can chickpeas, rinsed and drained
• 2 Tbs. lemon juice
• ½ cup finely chopped Italian parsley, plus extra leaves for garnish
• 1 recipe Classic Hummus

1. Heat oil in saucepan over medium heat. Add onion, salt, caraway, cumin, curry, and pepper; sauté 5 to 7 minutes, or until onion is translucent. Add chickpeas; cook 2 minutes more. Stir in lemon juice and 1/4 cup water, cover, and reduce heat to medium-low. Simmer 5 minutes. Remove from heat, and stir in parsley. Cool to room temperature.
2. Spread Classic Hummus in shallow dish, and mound chickpea mixture in center. Garnish with fresh parsley leaves.
September 2010 p.44

UPDATE: FOOD STORAGE

UPDATE: SIXTEEN MORE FOOD STORAGE ITEMS
Sixteen organic food items you will receive along with some beneficial and valuable preparedness properties of each one - which show why they were selected for this emergency food bucket.

http://toughertimes.blogspot.com/2013/07/storage-itesms-for-emergency.html
 Soda bottles are good storage containers (freeze rice first to get rid of critters and their eggs.)






Black Beans
During any emergency time, the ability of your body to properly digest and pass food is severely hampered due to not only stress but varied food intake. The key here is how black beans can actually facilitate and maintain proper intestinal transit time thanks to the special fiber contained in the beans that produces what is known as butyric acid. In addition, the beans contain a multitude of antioxidants, folates, protein, minerals, and of course B vitamins.

Gabanzo Beans
 (brain food)
Gabanzo beans are your ally in the fight against hunger during any emergency event due to the unique way in which they can trigger the comforting feeling of fullness, usually attributed to the high fiber content and nutrient dense content. Protein, trace minerals, fatty acids, and vitamins help to also give it a powerful reputation for helping to assist in the balance of cholesterol and blood sugar levels.

Pinto Beans

Another bean high in fiber and protein, which is essential for proper physical and mental function during times of stress and emergency, pinto beans are unique in that they contain not only enough iron to replenish your routinely depleting stores, but they contain manganese and copper as well.

Rolled Oats (whole) First, freezing them over-night in smaller batches, can kill any future weevil problem in all grains including whole brn. rices.

Also high in protein, fiber, and other important vitamins and minerals, rolled oats are great in emergency situations due to requiring little cooking. You can cook them or simply soak them for 20-30 minutes prior to eating.

Green Lentils

Lentils are particularly rich in magnesium and potassium - two important minerals for improved health. Magnesium is especially helpful for diabetes and cardiovascular health, while potassium is crucial for helping cells to absorb nutrients and release waste. Like rolled oats, lentils can also be soaked to eat. Soak overnight, then rinse twice daily for a few days until they sprout.

Quinoa

A South American super grain often referred to as chisaya mama, or the mother of all grains, quinoa is rich in essential minerals, phytochemicals (which act as antioxidants), and protein. What sets quinoa apart from the others, though, is the fact that it is a "complete protein". This means that it contains an ideal proportion of all 9 essential amino acids. A diet rich in whole grains like quinoa can help reduce the risk of numerous health conditions. These grains are "seeds" and grain so, use the best organic wher possible for the killing parasites out of the body. All orgainic seeds kill parasites.  The former "hulled" seeds cannot do this feat so we become allergic to grains because that part of the seed to killing a parasite.  It's only found in whole grains and is missing in white altered seeds/grains. missing.

Millet

Shown to help prevent gallstones, type 2 diabetes, and more, millet has been enjoyed for hundreds of years in both Africa and certain regions of India. Millet is rich in amino acids, B vitamins, fiber, and particularly rich in manganese, magnesium, tryptophan, and phosphorous - a mineral necessary for rebuilding cell membranes and the nervous system.

Chia Seeds (flaxseed can be used as eggs in recipes too)

Considered a superfood, Chia seeds are an excellent source of well-balance omega 3 and omega 6 fatty acids. Additionally, chia will make you feel fuller faster and allow your body to absorb nutrients over a longer time period.

Organic Sprouted Buckwheat

Great for the cardiovascular system and maintaining healthy blood sugar levels, buckwheat is an energizing, gluten-free food that is available throughout the year. It's great for cleansing and may even prevent gallstones. Like quinoa, buckwheat also harnesses all of the essential amino acids while containing many other important vitamins and minerals such as magnesium, selenium, and calcium.

Powdered Milk

Milk that is not 100% organic generally comes from cows that are extremely unhealthy - cows given antibiotics, growth hormones, and fed GMO corn feed. Cows are supposed to eat grass! What's more, non-organic milk is usually pasteurized and homogenized - destroying much of its nutritional value. Milk in this pail is 100% organic and comes from healthy, grass fed, free roaming cows. Milk in powder form extends the shelf life and doesn't need to be refrigerated.
A comment from one reader:
Don’t stock up on dairy, instant milk especially because the toxins are concentrated in it. If non-fat,then better,as toxins store in the fat. Dairy in San Diego has already been reported to have radiation.Your kids are not cattle/calfs, so no need for calf milk, (the proteins are for bigger life form use goat milk instead if need be.) More calcium frrm cauliflower leaves than equal amt of milk but u-need kale to absorb calcium. End of bio-chem lesson.

Sprout Blend

The sprout blend contains sprouts of french and red lentils; whole peas, mung beans, aduki beans, alfalfa and radish. What's great about sprouted seeds is that they are more nutritionally rich than their unsprouted counterparts.

Enerfood Superfood Green Drink, or some other kind of shake drinks in a can...watch dates... Atkin's has one that very low in sugar for diabetics.
Enerfood super green energy drink is a 100% organic and incredibly potent award winning product that is an absolute must-have. This drink is GMO-free, helps cleanse the body, and is great for turbocharging your immune system for better health.

Pancake Mix (Gluten Free) Note: I find mixes don't store long...be sure to freeze them first.

Able to make pancakes, waffles, muffins, crepes, and more, this mix is your perfect gluten-free, casein-free cooking solution. Although it works great with the powdered milk, you can blend this mix with dairy free rice or almond milk if dairy doesn't work for you. When you do gluten-free products remember, protein is missing and it is not a complete food so adjust your diet accordingly.

Miso Powder

Miso powder is a fermented vegetable stock full of vitamin b12, vitamin E, potassium, choline, fiber, other essential minerals, and provides complete protein. This traditional Japanese fermented food is prized for its nutritional value as well as its ability to prevent numerous diseases.

Cajun Spice Mix

This pail is full of beans and lentils, and these foods may need some zesty flavor! The Cajun spice mix includes black pepper, cayenne, sea salt, garlic, onion, curry, turmeric i.e. and paprika to make your emergency foods that much better. The point here is add spices to your are familiar with or to your culture for flavoring your food and adding to your health.
Update: http://www.survival-spot.com/survival-blog/100-itemsnational-emergency/
Food storage: Pantry stock-up

You will notice that these foods have high amounts of fiber, protein, and other essential macro nutrients to keep you fueled at any time --(fibrous whole organic best) foods especially during emergencies:

PEANUT BUTTER AND BREAD PERFECT; PROTEIN

 Lentils such as: Peanut butter and bread make a complete protein.  100 g of peanut butter has 25 g of protein, 100 g of beef has 22 g of protein.  Most people need 30-60 g daily depending on weight. There are so many sources of protein.  One of the best complete proteins is lentils, as you get minimum fat  and lentils can be cooked in 20 minutes using a cheap Walmart pressure cooker or, on the top of stove.

If you want to become a vegan, lentils are one of the best sources of fiber, energy and protein.  When we eat cooked lentils 2-3 times a day in portions of 150-300 g, we get 40-80 grams of protein with all 9 essential aminoacids we need each day even if we are an athlete.  We also get 36-72 g of fiber a day, more than most people get from all their foods. Most adults need 40-60 g of protein a day.  We also need about 70 g of fiber for best prevention of diabetes, digestive tract issues, colon cancer and heart disease.  Lentils have almost no sugars, lots of fiber that regulates blood sugar, cholesterol.  They have the lowest level of phytic acid among beans, nuts, grains and legumes, the lowest oxalate level (20 times lower than spinach) among legumes, nuts and grains.  

Soaking lentils for 10 hours in hot (60 centigrade) filtered water is a good idea, as it removes 90% of the phytic acid known to cause problems.  Eating processed foods means eating a lot of phytic acid, since they don't soak grains/soy before making breads, tofu, etc.  Phytic acid can cause mineral deficiencies.  You can use a pressure cooker (they got those at Walmart for $80), it takes 20-30 minutes after soaking to cook them, that way you just press a button and it stops by itself.

A popular myth has been as such:  "to get complete protein you need to eat rice and beans or rice and lentils, if you eat only lentils you are screwed".  The myth means that "if you eat 100 g of cooked lentils and 100 g of cooked rice you get higher protein quality (more of the essential 9 aminoacids) than if you eat 200 g of cooked lentils".  Below I will prove this is totally false and a total aberration.
Let us look at the science data now.  100 g of cooked lentils and 100 g of cooked rice contain the following amounts of the 9 essential aminoacids, according to

http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5712/2

http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2:

COOKED LENTILS VERSUS COOKED RICE

1.  Methionine ► 77mg/100g lentils vs 63mg/100g rice
2.  Valine ► 448mg/100g lentils vs 164mg/100g rice
3.  Histidine ► 254mg/100g lentils vs 63mg/100g rice
4. Tryptophan ► 81mg/100g lentils  vs 31mg/100g  rice
5. Leucine ►  *654mg/100g lentils vs 222mg/100g rice*
6.  Isoleucine ► 390mg/100g lentils vs 116mg/100g rice
7.  Threonine ► 323mg/100g lentils vs 96mg/100g rice
8.  Lysine ► 630mg/100g lentils vs 97mg/100g rice
9.  Phenylalanine ► 445mg/100g lentils vs 144mg/100g rice

As science tells us in the 9 lines above, eating 200 g of cooked lentils provides you with a far more complete protein than eating 100 g of lentils and 100 g of rice.  Eating rice is not needed for vegans or vegetarians, since you don't normally soak it, get loaded with phytic acid, get far less fiber and far less protein.  The world should cultivate more lentils and fewer grains and beans.  Why?  Because grains and beans are harder to digest (some grains are as easy to digest as lentils) and have 3-5 times more phytic acid.

Even when you look at 6 other aminoacids, that are sometimes harder to make by the body in certain sick people, lentils beat rice:

1.  tyrosine ► 241mg/100 g lentils vs 90mg/100 g rice
2.  arginine ► 697mg/100g lentils vs 224mg/100g rice
3.  proline ► 377mg/100g lentils vs 127mg/100g rice
4.  glycine ► 367mg/100g lentils vs 122mg/100g rice
5.  cysteine ► 118mg/100g lentils vs 55mg/100g rice
6. glutamine ► 1399mg/100 g lentils vs 524mg/100g rice

Eating just 1 pound of cooked lentils  spread at 2-3 meals will provide you with 45 g of protein.  Add tomatoes, cucumbers, spinach, carrots, etc and you get a lot of healthy nutrition, all the fat, protein and complex carbs needed without sugar overload you get when eating sweet fruits.   Lentils have far more fiber than most fruits and veggies we eat without the simple sugars fruits and veggies have.

Just so you know, as you can see at the same website, aminoacid score of lentils, 86, is higher than milk, 85 ( http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2 ), so another myth is busted.  As you may have read in other articles, some say 77 mg methionine is a little low, but if you eat 3 portions of 300 g of lentils, that's still a huge 700 mg a day from lentils alone.  However, Eating foods low in methionine helps to extend lifespan in rodent test subjects, according to a study published in a 2009 issue of “Medical Hypotheses.” Reduction of methionine dietary intake from 0.86 percent to 0.17 percent increased the life span of rat test subjects by 30 percent, according to a study published in a 1993 issue of “The Journal of Nutrition.”

People in Uganda, before the western diet came along, didn't have any heart disease http://www.ncbi.nlm.nih.gov/pubmed/13375489 - one case found only in 1956 in a guy who started eating junk food), none at all and were known worldwide for that - and they ate 80 g or more of fiber from whole plant sources, more than the other countries.  Once the junk diet rich in meat, eggs and cheese came along, with zero fiber and lots of animal fat shown to trigger diabetes that speeds up heart disease, heart disease became the number one killer - which shows our so called "progress" is often really stagnation, replacing one disease with another.

Instead of choosing a cheaper, easier diet of whole plant foods, we spend trillions of pills to lower our blood pressure and use 160 times more land to grow cattle and 200 times more water too.  It's just mind boggling.  The stone age didn't end because of a shortage of stones, nor does the meat age need to end because of a shortage of meat.

For more on why veganism makes sense, see
https://plus.google.com/+AlexP/posts/8QfnfNqjUvn AUTHOR

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Late night snakes by Woman's Day

SOUTHERN BUTTER BEAN SOUP

This is my favorite bean soup. In the south we called them "Butter beans." I don't know why except they melt in your mouth like butter plus I liked a pat of butter on them before serving. This is very good for you, economical, and a fibrous food toward weight-loss. SHERM'S ORGANIC RECIPES] BUTTERBEAN SOUP sherm197@aol.com
Date:	Sat, Aug 20, 2011 6:10 pm Ingredient's:

1. One-quart fresh or frozen, butterbeans, Depending on the size of your family) Or,for a smaller batch; use 1/2 small package of dry butterbean. (These are the largest “white beans” on the legume shelf at your grocery store.) They may not be called “butter” beans on pkg. they are the larges white beans on the shelf.
2. Flavor; with butter substitute (such as, Butter Buds), or garnish with butter before served.
3. Flavor: with ½ Tbs. chicken bouillon, stock, cream of chicken soup-which needs to be added at the end of the cooking or,(The south uses ham hocks in the pot or add the flavor).

Use just one ham hock and freeze the rest for another time.
4. 1/2 tsp. Salt (Taste) at end of cooking)
5. Water
Crock Pot Method:

Place butterbeans, butter substitute, chicken bouillon to the water and cover in a small slow cooker.
Cook on high for 1 ½ hours.
Turn cooker to low and cook for another 2-3 hours or until butterbeans are tender. Add a small amount of additional water during cooking, if needed.
Cooked all afternoon, and check to see if they are too firm. I prefer the beans bit more soft with lots of soup.
(If you can get your hands on some fresh, green southern butter beans (not Limas!) Give this method a try.
Top of the stove method: Cook the ham hock until tender and begins to fall off the bone. Cool; Later, take it out and separate the meat; adding small chunks back into the pot.

Also, add back the bone to give it rich flavor and take out before serving. Don’t over do the meat...no need to. It will have plenty of flavor with just one hock. The soup looks good with bits of pork floating in the soup.
Add the 1/2 package of beans to the broth and meat. (How much beans or meat depends on your family size,) with one glove of garlic and a small chopped onion. Cook all until completely done on medium heat.

(As a soup you could add can of chopped tomatoes.)
Serve with a salad and corn bread which makes it the "perfect protein."

AVOCADO & HUMMUS SNACK

Avocado Hummus and Tomato Crostini - good vegetarian recipe for a filling snack.
Beans are good for us so how do we make them pleasant and nutritional?

• 1 (15 oz.) can chickpeas, rinsed, drained
• 2 medium ripe avocados, seed removed
• 2 tablespoons tahini
• 3 tablespoons fresh lime juice
• 1 clove garlic, chopped
• 1/4 teaspoon cumin
• 2 tablespoon olive oil
• 1/4 cup cilantro leaves (reserve 1 tablespoon for garnish)
• 1 small baguette, sliced into 1/4” slices
• 3 tablespoons olive/sunflower oil
• 2 medium tomatoes, chopped
• Salt and Pepper, to taste

Preheat oven to 400 degrees F.
In a food processor, pulse the first 8 ingredients through cilantro (reserve some cilantro for garnish) with salt and pepper until semi-smooth, about 2 minutes.
Lay the baguette slices out on 1-2 baking sheets. Brush with canola oil. Sprinkle salt and pepper on each. Bake 4-5 minutes until slightly crisp and golden brown.
To serve, spread some of the avocado hummus on each. Top with a few chopped tomatoes. Garnish with cilantro. Serve immediately.
Note: For extra flavor, add cracked black pepper on top of the fresh tomato on the crostini’s before serving.
......................

Avocados have the most fiber of all common fruits and my blood sugar was only 104 after eating 7 small ones with some other stuff, unlike other fruits which make your 1 hour after eating glucose way higher. Mixed with other fruits, avocados lower blood glucose reading compared to those fruits alone. I always do tests of foods to see glucose response. Avocados also got the highest amino acid score of 129, of any veggie, fruit, nut or seed, even soy. Raw Vegans often wonder - what is an easy way to get fiber and protein? There are hundreds of ways, but below is just one example of what one could eat one day of the week or several:

a) 1 medium mature (not young) coconut = 13 grams of protein with score 87, 36 grams of fiber

COCONUTS (lower glucose, fight inflammation, lower bad cholesterol, eliminate candida, fight depression, prevent osteoporosis, improve digestion, lower serum triglycerides) ► https://plus.google.com/+AlexP/posts/hYLN6LTGoBr

b) 4 big zucchini (also called Italian squash, summer squash, eaten raw, has 8 times more lutein than carrots) (2 lb) = 22 grams of protein with score 89, for just 270 calories, 10 grams of fiber

ZUCCHINI ► https://plus.google.com/+AlexP/posts/ccPXHhqDyNw

c) 6 tiny (100 grams each) avocados = 12 grams of protein with score 129, and 42 grams of fiber

AVOCADOS (lower cholesterol, fight cancer (leukemia or blood cancer too), improve collagen synthesis for better skin and hair ► https://plus.google.com/+AlexP/posts/7diSczssqRD

d) some ginger and some tomatoes, and/or other small items you like, a little fruit, etc = another 5 grams of complete protein and say 5 grams of fiber

Note, all the above have amino acid score higher than 86 for lentils (a complete protein as explained amino acid by amino acid at https://plus.google.com/+AlexP/posts/DPagLPDS4wQ - lentils are more complete than rice and lentils or rice and beans, see explanation) or 85 for milk.

If you add a few tomatoes, the 1 coconut, 6 avocados and 4 summer Italian squash up, you get 52 grams of protein, the daily need for the average weight person, and 93 grams of fiber, which is perfect for optimal health (ideally one needs at least 50-60 grams).


► VEGANISM ◄

For 100+ reasons I didn't eat meat for 20 years and dairy for 12 years (12% of millennials have already given up meat in America) see ► https://plus.google.com/+AlexP/posts/EkQQAE68fCm. Going vegan is like planting 62 trees in your backyard, as far as CO2 emissions reduction.

LENTIL PATTIES

Lentil Patties with Cucumber Yogurt

Posted 10:26 am, February 26, 2015, by Jennifer Burns, Updated at 03:42pm, February 26, 2015

Lentil Patties with Cucumber Yogurt Sauce (02.26.15)

• 1 cup non-fat plain Greek yogurt
• 1/2 cucumber, diced
• 1/2 teaspoon dried dill
• 1/2 cup red or brown lentils
• 1/4 small red onion, diced
• 3 large egg whites, lightly beaten
• 1 cup whole grain breadcrumbs
• 1/4 cup parsley, chopped, divided
• 2 tablespoons extra-virgin olive oil, plus more for serving
• No Salt Seasoning and Pepper, to taste

In a medium bowl, combine the first 3 ingredients with no salt seasoning and pepper. Cover; refrigerate until ready to use.
Bring lentils and 3 cups water to a boil in a medium saucepan. Reduce heat, season with no salt seasoning, and simmer until lentils are tender, about 20 minutes. Drain and let cool.

Combine lentils, red onion, egg whites, breadcrumbs, half the parsley, no salt seasoning and pepper in a medium bowl. Mash well. Shape into 8 patties.

Heat a large skillet over medium-high heat. Add oil to coat bottom. Cook patties in a single layer, working in batches if necessary. Cook, turning once, until crisp and brown, about 4 minutes.
Serve lentil patties with some of the yogurt sauce over the top. Garnish with remaining parsley.

BLACK BEAN LENTIL SALAD

Black Bean Lentil Salad with Cumin-Lime Dressing Vegan, gluten-free Ingredients 1 cup dry lentils (green or brown) 15 oz. can black beans, rinsed and drained 1 red bell pepper 1/2 small red onion 1-2 roma tomatoes Large bunch cilantro, stems removed Optional: green onion {For the dressing} Juice of 1 lime 2 Tbsp. olive oil 1 tsp. dijon mustard 1-2 cloves garlic, minced 1 tsp. cumin 1/2 tsp. oregano 1/8 tsp. salt Optional: chipotle powder, chili powder, pepper, hot sauce, other seasonings, etc. Directions Cook lentils according to package directions, leaving firm not mushy. Drain. While lentils are cooking, make the dressing: place all ingredients in a small bowl and whisk to combine. Set aside. Finely dice the bell pepper, onion, and tomatoes. Roughly chop the cilantro. In a large bowl, place the black beans, bell pepper, onion, tomatoes, and lentils. Add the dressing and toss to combine. Add cilantro, and lightly toss. Serve immediately or chill covered in the fridge for at least an hour to let the flavors combine. From thegardengrazer.com

.....................................................
VegsSources (Beyond the Basics) Substitute's you will need.

EATING LESS MEAT;

Basic Tofu Tacos

INGREDIENTS:

-1 block extra firm tofu
-1/2 a white or yellow onion, chopped (about a cup) or, shredded sm. zuke
-1/2 a bell pepper, chopped (about a cup)
-1 cup kale, leaves pulled off tough stem in chunks
-1.4 oz packet taco seasoning (watch out for animal products)or, try veg. chili beans.
-10 corn tortillas
-2 tablespoons oil, divided
Your favorite taco toppings I used:
-Shredded lettuce &; cabbage
-Salsa
-Tofutti sour cream
-Diced tomatoes
 fresh salsa

DIRECTIONS:

Prepare veggies and toppings, no need to press the tofu, just drain it.

Heat 1 tablespoon of oil in a hot wok or other large non-stick pan. Take your block of tofu and crumble it into the pan. Fry the tofu until it begins to turn golden, stirring occasionally.

Once tofu begins to turn golden, add the bell peppers,onions, and the other tablespoon of oil (if you need it). Continue to cook until bell peppers and onions are soft, stirring occasionally.

Add kale and taco seasoning (no need to add water or anything), mix until all the tofu and veggies are evenly coated and kale is wilted. Take off heat.

Heat your tortillas however you chose, add taco filling and toppings, enjoy!

*Tempra strips (morning star has some flavored one too), in packages at health food stores or steitan (gluten) can be use in place of tofu as a me stat substitute.
http://www.harekrsna.de/artikel/islam-vegetarianism.htm

BUTTERBEANS

This was one of my mother favorites. Once in a while I grave it: It a method recipe (nothing is sealed in cement.) Serve over rice or with corn bread for the creation of the perfect protein. (In the scripture this was known as "Pulse" and valued as basic food the the children of Israel. Here are the two methods, on top of stove or crock pot.
1. First choice- Use one-quart fresh or frozen, butter beans. (The amount will depend on the size of your family) Second, most will use the package of dry beans. Do not soak. For a smaller batch; use 1/2 small package of dry butter bean. (These "white" beans are the largest legume on the shelf at your grocery store.) They may not be called “butter” beans. Follow their suggestions for cooking.
2. Flavor; with butter substitute (such as, Butter Buds), or garnish with butter just before served.
3. Flavor water: with ½ Tbs. chicken bouillon, stock. If using cream of chicken soup for your flavor it needs to be added at the end of the cooking. (The south adds in a ham hock or hocks for flavor. (Use just one and freeze the rest for another time.) The are now very expensive...buy on sale and freeze.
4. 1/2 tsp. Salt (Taste) at end of cooking)
5. Water
Crock Pot Method:
Place butter beans, butter substitute, chicken bouillon to the water and cover in a small slow cooker.
Cook on high for 1 ½ hours.
Turn cooker to low and cook for another 2-3 hours or until butter beans are tender. Add a small amount of additional water during cooking, if needed.
Cooked all afternoon, and check to see if they are too firm. I prefer the beans bit more soft with lots of soup.
(If you can get your hands on some fresh, green southern butter beans (not Lima's!) Give this method a try at least once...remember variety...
Top of the stove method: Cook the ham hock until tender and begins to fall off the bone. Take it out and cool it down, separating the meat; adding it back into the pot beans. Also, add back in the bone to give it rich flavor and take out just before serving. Don’t over do the meat...no need to. It will have plenty of flavor with just one hock. The soup looks good with bits of pork floating in the soup. In the Crock method add the hock in with the beans and cook together.
Add the 1/2 package of dry-Lima beans to the broth and cook then add separated meat. (How much meat depends on your family size,) with one glove of garlic and a small chopped onion. Cook all until completely done on medium heat. (As a soup you could add can of chopped tomatoes if desired or tomato soup, but this will not be as buttery flavor.)
Serve with a salad, rice, or corn bread which makes it the "perfect protein." Romain Beans have 17 grams of protein that's enough for the whole day and you will loose weight with all the fiber in legumes. (Freeze - 1/4 cup in Baggies; pop them flat in your freezer; then move when frozen and stack, and eat every day.
*Garnish with a few... Cilantro or fresh cut-chopped parsley.
Comments Are Always Welcomed.....

GARBANZO BEAN SPREAD (+Vegan recipes)

This spread is for sandwiches, stuffed tomatoes, dip or on pita bread. This bean has always been use for "brain food," and noted for its fiber content. WHY DID ESAU SELL HIS BIRTHRIGHT for Lentil-legumes? They're healthier than meat.
Garbanzo Bean Spread (Vegan)
2 cups garbanzo beans
2 tbs. Beef-flavored broth base (or chicken etc.)
1 tbs. Unflavored gelatin
2/3 cup water
½ tsp garlic (or, more)
1/3 cup grated carrots
1/3 cup diced celery
1/3 cup diced green onions
¾ cup diced green bell sweet peppers (You can mix with hot pepper for a more spicy spread.)
¼ cup diced red bell peppers or palmettos
Place the water in a saucepan and bring to a boil. Dissolve the gelatin in the water stirring constantly. Place in a blender along with the garbanzo beans and the broth base. Blend well. Pour into a large mixing bowl, add the vegetables, and mix well. Refrigerate for 4 hours. Makes 5 one-half cups servings. (For some; use a hand-blender to make smoother spread?) Add; sesame seeds if desired or top with slices of organically grown cucumbers.
http://yumology.wordpress.com/2010/04/21/vegan-chickpea-patties/ This looks so good and the best for keeping our body healthy.
Mock Egg Salad spread: "MAKING IT DO"
http://tastefultidbits.com/2011/01/any-time-chickpea-salad/

Comments Welcomed.....Note: This blog been hijacked from a spam site that's taken over the in tire blog using my readers to click on their through my posts to advertise their products. Please don't click on their link/site.....The culprit come from; organic-farm.org/ (ripping off the logo of 'organic farming,' but not the same) It's attacks inside my blogs somewhere? Please report in comments if you find it.

Lentil Soup (Vegan Recipe)

Lentil Soup (Vegan Recipe) “MAKING IT DO” These recipes are more healthy, no meat, and economical.
1 ¼ cup raw lentils (Red or Green) (follow direction for time cooking on pkg.)
¼ cup beef-flavored broth base (chicken or use the veg. broth post in this blog.)
2/3 cup diced celery
2/3 cup diced carrots
1/3 cup diced onions
1/3 tsp. Garlic
1/8 tsp. White or black pepper
½ tbs. Parsley
5 cup water or (veg. broth...see recipe)
Soak lentils overnight in water. Drain and rinse the lentils after soaking. Cook the lentils over medium heat for 15 minutes. Add all the ingredients and cook for another 10 minutes or until desired tenderness for vegetables. Makes 5 one-cup servings. (Texture change; Hand-blender? After cooled down a bit.) Varation: tomatoes

Comments Welcomed.....
Please report in comments if you find it.

Garden Bean Salad

Get that fiber down in a delicious hearty salad. It has plenty of fiber and natural protein from the legumes, with flavor coming from the vegetables. It won't leave you hungry.
Ingredients:
½ tomato, diced
¼ cup cucumbers, sliced into rounds
¼ cup endive, cut into thin strips
¼ cup small white beans (canned), rinsed and drained
¼ cup garbanzo beans (canned), rinsed and drained
¼ cup raw almonds (soaked overnight in water)
1 tbsp. raw sunflower seeds
3 radishes, sliced into thin rounds
¼ cup red onion, sliced
3 cups mixed baby greens (arugula, romaine, radicchio, spinach, red and green leaf)
¼ cup carrots, julienned
2 ribs celery, chopped (adds salt flavor)
¼ cup fennel, sliced (other veggie?)

Olives eye ball them, they add in a natural salt flavor and so celery. (both optional)

Need more protein? Add in 2 boiled eggs as a garnishment
Directions: Combine all ingredients in a large bowl and toss well.

Garnish with your favorite dressing or balsamic vinegar and fresh ground pepper and olive oil. Serves 2. (Save the rest of the veg. in plasic cup containers or the beans in freezer bags to use another day.) Double the recipe to last longer or for more servings...setting the dressing aside in a cup container ready to use.
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WHITE BEAN DIP

What a perfect meal! Yield: 4 servings; Serving Size: 1/4 of recipe; Calories: 65, Fat: 0 g, Cholesterol: 0 mg, Sodium: 161 mg, Carbohydrate: 12 g, Protein: 3 g, Fiber 12 grams
Ingredients
Nonstick cooking spray
1/2 cup chopped onions (saute' to release flavor)
2 garlic cloves, minced (saute' with the onions)
1 can (15 ounces) cannellini beans, drained and rinsed
1/2 teaspoon chopped fresh sage, and various other spices could be substituted
1 teaspoon balsamic vinegar
1 tablespoon water
1/8 teaspoon salt (or sub. sesame Tahiti 1 tbs for the salt)
1/8 teaspoon pepper, 1 tsp. hot sauce
1 tbs olive oil (optional)
Pinch of cayenne pepper, (or sub another fresh chopped sauteed pepper, bit of oregano, cumin) Directions
Place a medium skillet over medium heat and coat it with nonstick cooking spray. Add the onions and cook until they're soft and translucent, about 1 minute.
Add in the garlic and continue to cook for about 30 seconds.
Place the beans in a food processor and add the cooked onions and garlic, sage, vinegar, water, salt, and pepper. Process until smooth (about 1 to 2 minutes).
Transfer the mixture to a bowl, cover it, and refrigerate it for 3 to 4 hours before serving.
Serve on toasted many different artisan, crostini type of breads,special crackers, corn or, pita chips, i.e
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CORN BREAD WITH DUMPLINGS

CORN BREAD DUMPLINGS
(Do a semi home made style and start with any good canned Chile or use the chili bean recipe in this blog.)
Ingredients;
1 16 ounce chunky fresh salsa
(or, use 15 ounce cannellini etc. beans rinsed and drained
1 tsp chili powder or some fresh peppers like Chipotle peppers if your salsa doesn't have any green in it.
2/3 cup water
…..........
1 8 oz. Pkg. Corn bread mix
1 egg
¼ cup shredded cheddar cheese (1 ounce and this is optional)
Option: slivered green onion, and a bit more chili powder
Directions;
Option:(If you choose to do turkey, use up to one pound (or, seasoning us some diced vegetarian sausages as a season to your liking.)
Chop meat of you choice or, meatless style in a dutch over then combine the salsa beans, chili powder and 2/3 cups of water. Bring to a boil.
…........
Dumplings;
In a medium bowl mix together corn bread mix, egg and ¼ cup water. Drop batter by large spoonfuls on boiling chili.
…...................
Cover, reduce heat and simmer for 10 to 5 minutes or until a wooden pick or, uncooked spaghetti straw can be inserted into the middle of the dumpling and comes out clean.

To serve, top chili with the cheese, green onion and some chili powder.
This serves 4 and has 11 or more depends on beans grams of fiber in each serving.
This recipe is not so semi-home made, but if you have time seems to be a good one.
http://www.cinnamonspiceandeverythingnice.com/2009/12/drunken-sun-dried-tomato-chili-cheddar.html (You could leave out some of the ingredients and sub.)

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LENTIL BURGERS WITH MUSHROOMS AND ONIONS

These are “meaty,” satisfying burgers substitutes I wish we could buy in the fast foods restaurants. The Vidalia or sweet onions are sweet enough to eat like an apple. If you can't find them choose another large sweet variety. You also can change the mushroom mixture with a standard burger topper such as tomato slices, lettuce and low-fat or veggies cheeses on the market now.
Preparation time; 15 minutes, cooking time; 35 minutes; 4 servings; 443 calories, 13.9 g fat, 10.4 grams of dietary fiber and 692 mg sodium.
1 ¼ cups water
½ cup brown lentils, rinsed and drained
1 cup canned red kidney beans, rinsed and drained
½ cup wheat germ
1/3 cup finely chopped pecans
¼ cup chili sauce
½ teaspoon ground cumin
¼ teaspoon garlic powder
1 tablespoon margarine
1 medium Vidalia or another sweet onion, thinly sliced crosswise and separated into rings
2 sesame-topped whole wheat hamburger buns etc.
Directions
1.In a 2 quart saucepan, over medium high heat bring the water and lentils to a boil. Reduce the heat to low, cover the pan, and simmer for about 25 minutes, or until tender. Drain if all the water has not been absorbed.
2.Place the lentils in a food processor, or hand blender; add the beans and process until smooth.
3.Transfer to medium bowl. Add the wheat germ (or bulgur,) pecans, chili sauce, cumin, and garlic powder; mix well. Form the mixture into 4 patties.
4.Grill or broil for about 5 minutes per side, until golden.
5.While the burgers are cooking, melt the margarine in a large frying pan over medium heat. (I don't use microwave)Add the onions and mushrooms; cook, stirring frequently for 8-10 minutes or until very tender and the mushroom liquid has evaporated.
6.To serve, place the patties in the buns and top with equal amounts the mushroom mixture..

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TRADITION BLACK-EYED PEAS SQUARES

New year's black-eyed peas (Casserole squares)
Many southerners say that serving black-eyed pea (a legume with lots of fiber,) that many serve with pork-bacon and rice ensures good luck in the year. Here's a delicious dish for hearty squares. Introduce your children when young to acquire a taste for these morsel's. It's good introduce new foods when hungry. I love black eyed peas, plain. However, many prefer another ways to serve them. They're great along side of kale. Variety; Other legumes could be substituted.
Ingredients:
1/2 cup chopped green pepper
1 tbs. finely chopped onion
2 tbs. margarine or butter
2 tbs flour
3/4 tsp. chili powder
1/4 tsp cumin
1 1/4 cup milk
1 cup shredded cheddar cheese
1 15 ounce can black-eyed peas (drained)
1 cup cooked brown rice
3/4 cup diced fully cook ham or bacon (optional)or, vegetarian sausage crumble up
2 beaten eggs
Cook pepper and onion in margarine till tinder; stir in next 3 ingredients. Stir in milk; cook and stir till bubbly. Remove from heat. Stir in 3/4 cup of the cheese and remaining ingredients. Turn into a well greased 8x8x2 inch baking dish.
Bake 350 for 30 minutes.
Let stand 5 minutes. Cut into squares (Makes 6 servings) 25 grams of protein, beans are highest in fiber than any other foods. Be generous in feeding legumes to you and your family. For a complete protein beside the rice, consider fresh whole wheat bread or cornbread as a good side-kick.
Sorry no photo of this recipe available???

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HICKORY BAKED BEANS

Hickory Baked Beans for more fiber and nutrition for our money. It’s great for picnic or taking to a dinner or picnic. It can be served with corn bread muffins or whole-wheat crackers. Yum! Yes, you can add meat, ham or ham hocks, bacon to flavor or leave out. Try to cut down on meat and add in spices and vegetables (herbs) for the best flavors. Try just adding in some olive oil instead of the meat you'll be surprised. I actually don't care for the meat because it has enough a hickory flavor without it. (Freeze leftover beans or cut back on the recipe for smaller amounts) Their reasons to sell your birth right for legume's if you know their health secrets. Eat beans (1/4 cup) three times a week for a healthy body. Find many good recipes to vary the tastes and style of your family.
2 lbs great northern dried beans
2 tbsp minced onion (Or more)
4 tsp salt
1 cup of catsup (or such, to give a rich red color.)
1 Can of smaller chunk ed pineapple (If you don’t like chunk add the crushed for the sweet flavor)
1/2-cup Hunt's BBQ hickory barbecue sauce (about) (or, just use hickory-smoked flavor then add in more catsup. Adjust the sweetness to taste by the catsup, barbecue sauce and pineapple and/or molasses i.e., see below, the barbecue sauce is just a tasty shortcut)
4 tsp dry mustard
3 tbsp vinegar (add to a faster cooking time and softens the beans)
Lg. can chicken broth (this is optional vegetable broth works great too) or water.
This can be topped with 1 lb. bacon. (Vegan bacon or vegetarian bacon bits. (Optional)
Bring an 8 qt. pot of water to a boil. Turn off heat then add dried beans. Let soak at least 8 hours.
Sauté onion, mix salt, catsup, pineapple, barbecue sauce, mustard, and broth to the beans then, and pour into oven-safe pot. You want a narrow pot so that the liquid doesn't evaporate so quickly.
Bake at about 200 to 250 (depending on your oven) for at least 2 hours. Mix occasionally.
They are ready for the next stage when you sample a bean and it can be easily chewed.
Spread beans in a baking pan and arrange raw bacon slices on top, or the vegan style.
Bake at 300 degrees until the bacon is crisp.
This can be done in a crock-pot too, but fry and crumble the bacon and the top lastly. Or, leave the bacon out.
I like this as "salad beans" cold. Eye ball the recipe if this is too much...since my families gone I generally do for a quick variation. Or if this recipe is cooked on top of the stove in a big pot add the catsup and barbecue sauce in after the beans are pretty well cook, reduced its liquids and stir or it will scorch.
This recipe can be “canned” or any type of bean such as black, yellow eye, great northern, soldier, navy, white beans, i.e. Another brand other than Hunt’s can be used but watch for MSG, or Corn syrups with will defeat any healthy purpose of eating.
Sub: 6 tbs molasses or brown sugar or about 1/4-cup maple syrup for pineapple as a natural sweetener. Or if you want it a little more spice add in a few dashes of hot sauce (Tabasco smoked chipotle in the brew.)
http://www.favediets.com/Beans
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CHILI BEAN & CHIP CASSEROLE

Chili Bean Casserole
A very quick and simple dish. I use all my old corn chip up with a can of medium Chili Beans made into this Chip Casserole that gives your family more legumes (fiber) in a delightful way.
White Tortes Chips
Can Chili Beans Cheese (grated)
Tomato (diced)
Onions (chopped) or green onion
Diced Avocado
Sour Cream
In small baking dish spray pan with oil and crumble enough tortes chip to cover bottom of pan with chip. Pour can of water and can chili beans and onions over tortes chip evenly.
Top with a layer of cheese and bake till bubbly.
Let cool, and top with tomato, avocado.
A side dish or topped with green onions before serving. This can be in a side dish or on top of dish.
Salsa can be added to this dish especially if no fresh tomatoes are available. One chopped Fresh corn when in seasons add to the variety of this casserole. This is one of my basic dishes.
P.T. Sherman

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CHILI BEAN

Chile Bean ~Method
Their's a large variety of legumes. Chile Beans, (Three recipes)has always been the most staple food in our family of six. I’ve learned to improvise to adapt to what I have on hand though out the years. At home we liked to cook pinto beans till they were mush with some bacon rind or if we could afford it a ham hock in it. If not fry bacon for its flavor was added. Later, when I got married hamburger and onions and spices were added in for a different flavors. Now the popular way is to skip the cooking of the beans altogether and just to add canned beans (strain and rinsed first) to the vegetable mixture at the last minute. Each as a different taste and you can go on from there. One, is to use left-over, by rolling chili beans and fresh vegetables in a soft taco, adding cheese and bake them in the oven.
Top with sour cream, cheese and/or fresh tomatoes, avocados, chopped onions, lettuce i.e. just before serving. Or, draining the beans and use a hand-blender (after cooled) to make them into mashed beans (retried) for other dishes such as a bean dip. And lets not forget the cheese and sour cream and olives for a salted taste.
Beans are very good for you, the best known for fiber and a balances of perfect protein amounts. Esau even sold his birthright for them. We ate them so much at home all of us had not a cavities nor doctor visits. Don’t sell the humble bean short of the cause of good health in the family. I believe they should be eaten regularly for good all around health. The following is a method not an exact recipe. I make them up differently all the time, and this is to more give you ideas for your style rather than an exact recipe. What do you like fresh tomatoes (garden) or stewed or tomato juice. Like most cooks I’ve used all including tomato sauces and paste that I personally don’t care for, or leave out altogether and add in broths.

Soak about 2 cups dried beans over night in salt water and then the drain water out and add new water. (Cuts back on the gases) The amount of beans depends on the size of your family.
Boil beans till tender but not falling apart or splitting. Set aside to cool and drain again. Or use about 4 can of rinsed beans adding in the last part of the cooking after sauteing the vegetables and your meat for one more hour.
Meat, chili con carni, or not: Choose one or skip-In a large pot brown 1 lb of ground hamburger, chopped steak or cubed stew meat or other, ground turkey or a ham hock, crumbled bacon, etc. Or, 1 cup tvp (first prepared by cooking low heat till soft first), veggie sausage, found at the HFS, 8- 16 ounce tempeh, or 8-16 ounce of drain and dried then crumbled tofu i.e. then add the following; Set aside and mix with beans.

Sauté the vegetables: 1 each, Chopped onions, garlic, zucchini, green sweet pepper, and/or hot peppers. Leave out what you don’t like.
2 Tbs of Worcestershire sauce or 2 tbs of balsamic vinegar (if you feel you need more flavor or lime juice.
The vinegar helps with gas, kills any e.coli in or on meats, and making the beans soft.
Quick method: Your choice… Add in a chili mix or block of chili found in the frozen section of the grocery store is a quick way to make chili beans. There is even can chili with no beans that may be used here or a can of chili seasoned tomato. Choose one style if you just want a quick method.
Choose from these spices: Taste after adding the spices add in more if needed. Add here if you don’t have the onion or garlic above. Start with about 4 tbs chili powder, salt and freshly ground pepper to taste. Maybe, 1 bay leaf, 1 tsp cinnamon, ½ tsp all spice, 1 tbs cumin, 1 tbs honey, ¼ tsp nutmeg, ½ tsp oregano, 2 tbs cilantro, paprika, turmeric, and cayenne, to taste. (Not all of these spices needs to be added but are here to give you an idea of what spice can be added. Spices are herbals that are to kill parasites in foods, meat or you. The cilantro removes metals also began to use this herb as a topping at least.

Tomato: This is what can scorch the beans so watch the pot carefully after adding this method of cooking. Choose one or two of the following; stewed tomatoes and now they come with added spices. If you add this one be sure to cut the spices and vegetables above. I like tomato juice or V8 juice will do. Tomato sauce, vegetable broth for a faster way and skip some of the above vegetables above. And if garden seasoning I love chopped fresh tomatoes. If I want to skip the above methods I put in a whole package of salsa the last part of the cooking.
Thicken with arrowroot powder in water then add to the tomato sauce the last part of the cooking. Sometimes this part is not necessary when you have cooked it down and added lots of vegetables. Also, You can thicken with rice also or make it a side dish with cornbread.
Add in beans and meat to the vegetable mixture.
Cover and cook blending flavors for about one hour, stirring occasionally so not to scorch. If you use a crock-pot it will be 6-9 hours on low or 1-2 hours on high.
Serve over rice, with a side of cornbread (makes this dish into a perfect protein), over mashed russet potatoes or baked.
Left-Overs: With style by using left-over Chile beans can be layered onto soft corn tacos with alternating chili, cheese, fresh vegetables (onion-tomatoes i.e.) and layer of the soft tacos, just like in making lasagna. YUM! Top with sour cream, avocados and sprinkle of cheese.
©All right reserved by P.T. Sherman The latest new is the fiber in the diet for diabetic. Truth is truth it doesn't matter where you find it even on CNN today. Truth live on forever and lies are at goodwill store on shelves and shelves of old books that just didn't work.
posted by Sherman

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YELLOW SPLIT PEA, PATOTO SOUP

Yellow split pea and potato soup
1 tbs hot chili oil or vegetable oil
1 large red bell peppers, chipped about 1 ½ cups
1 large chopped onion (1 cup)
1 large diced carrot (1 cup)
1 teaspoon finely chopped ginger root
2 gloves finely chopped garlic
1-2 red jalapeno chilies, seeded and chopped
1 ¼ cups dried sorted and rinsed yellow split peas
2 cups broth
1 tbls curry powder
½ tsp salt
2 one inch cube medium potatoes
1 can (14 oz.) unsweetened coconut milk
…............................................
(top with this Cilantro Sauce)
1/3 cup yogurt
2 tbs fresh chopped cilantro
¼ teaspoons grated lime peel (zest)
…...............................................
Heat oil in 3 qt. Saucepan over medium high heat. Cook bell pepper, onion, carrot, ginger root, garlic and chilies in oil, stirring occasionally, until onion is tender.
Stir in remaining ingredients. Heat to boiling and reduce heat. Cover and simmer 5-35 minutes until peas and potatoes are tender.
6 servings
Fiber 6 grams :(one serving)
protein 15 grams
380 calories
Whenever I use curry I like the cream sauce made with coconut milk. No need of more protein. You can leave out some of the optional items, such as the chilies, or use chicken or veg. broth.