The Kitchen on Chickadee Lane

O is for Oats, Olives or Onions

2026-04-17T10:30:00.142-04:00

Oats, Olives, and Onions are used a lot in my cooking, and yes, all three can show up together in my recipes.

Rolled oats are not just for making oatmeal! They are great to use in smoothies, waffles, burgers or roasts, cookies, in the topping for apple crisp, and can even be blended to a flour consistency to use as a flour substitute.

There are several types of oats, but I tend to use mainly rolled oats (either old fashioned or quick).

Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. They can help lower cholesterol, and lower blood sugar levels.

9 Health Benefits of Eating Oats and Oatmeal

Different Types of Oats (& How to Use Each the Traditional Way)

I think onions are one of my most-used foods, because they go into nearly all of my savory dishes: beans, casseroles, potato dishes, burgers, vegetable dishes, even in salads.

Onions are highly nutritious vegetables that may have several benefits, including improved heart health, better blood sugar regulation, increased bone density and contain anticancer compounds.

Onions: Health Benefits and Nutrition

Onion Health Benefits, Plus Tips and Recipes for Adding Them to Your Diet

Then there are olives. My youngest son would live on olives (along with grated cheese and sour cream) if given the chance! To him, olives make up their own food group! LOL

Olives are associated with many health benefits, especially for heart health and cancer prevention. They are very high in vitamin E and other powerful antioxidants.

Different Types of Olives

10 Benefits of Eating Healthy Olives

Olives 101: Nutrition Facts and Health Benefits

Oat Burgers

4 1/2 cups water

1/2 cup soy sauce (I use Bragg's Liquid Aminos)

4 1/2 cups old-fashioned oats

1/3 cup oil

1 diced onion

1 teaspoon garlic powder

1/4 cup nutritional yeast flakes

1/4 cup sesame seeds

3/4 cup walnuts or sunflower seeds (I usually use sunflower seeds)

Cook oats in boiling water and soy sauce for about 5 minutes. Mis remaining ingredients in a separate bowl. Add dry ingredients to cooked oats and mix well. When cool enough to handle, form in to patties, place on oiled cookie sheet, and bake at 350 degree Fahrenheit for 30-45 minutes, flipping over after 15-20 minutes. They should be nicely browned on each side. I use a large-mouth canning jar lid to shape the bugers.

Suggestion: May freeze extra burgers, cooked or uncooked, for future use.

Yields: 20-24 large burgers.

Do you have a favorite oat recipe? Please share in the comments below.

N is for Navy Beans

2026-04-16T10:30:00.059-04:00

Navy beans, also called pea beans, are small, white, oval-shaped legumes known for their creamy texture and mild flavor, making them a versatile ingredient in soups, stews, and baked beans. They are a good source of fiber, protein, and minerals, and can be used dried or canned, with substitutes like Great Northern or cannellini beans.

The U.S. Navy began issuing these beans as a standard ration for sailors on warships in the 19th century because they were affordable, nutritious, and stored well for long, arduous voyages. Beyond sailors, these beans were commonly used in military rations during the American Civil War and World War I.

The association with New England is so strong that they are often called Boston beans or Yankee beans, and they are the official bean of Massachusetts.

Where Did Navy Beans Get Their Name?

I think one of the most common ways to eat navy beans is Boston Baked Beans.

Boston Baked Beans

2 1/2 cups dry navy beans

8 cups water

1 1/4 cup finely chopped onions

1 Tablespoon oil

6-7 Tablespoons dark molasses (not blackstrap)

1 Tablespoon honey

1 1/2 teaspoons salt

1 Tablespoon onion powder

1/2 teaspoon garlic powder

Soak beans over night in generous amount of water. Next morning, rinse and drain. Put soaked beans into pot with 8 cups water. Bring to boil. Reduce heat, cover, and simmer until tender (about 2 2//3 hours). Remove from heat. Saute onions in oil until clear. Add to beans, along with remaining ingredients. Mix together well. Pout into oiled 8"x 8" baking dish. Cover and bake at 350 degrees Fahrenheit for 2 hours. Uncover and bake for an additional 30 minutes.

Yield: 9 cups

Do you have a favorite way to prepare navy beans? Please share in the comments.

M is for Millet

2026-04-15T10:30:00.052-04:00

Millets are small-grained, annual, warm-weather cereals belonging to the grass family. They are highly tolerant of drought and other extreme weather conditions and have a similar nutrient content to other major cereals.

Millet is an ancient grain, even mentioned in the Bible: Take thou also unto thee wheat, and barley, and beans, and lentils, and millet, and fitches, and put them in one vessel, and make thee bread thereof, according to the number of the days that thou shalt lie upon thy side, three hundred and ninety days shalt thou eat thereof. Ezekiel 4:9, KJV.

One good thing about millet is that it's gluten free, which is great for those who have Celiac Disease, or are gluten intolerant or sensitive in other ways.

Here are some interesting, informative articles about millet:

Millet: A Tiny Grain with Big Benefits

What Is Millet? Nutrition, Benefits, and More

Millet for Health: Benefits, History, and How to Use It in Recipes

The nutrition and therapeutic potential of millets: an updated narrative review

I like to use millet in place of rice sometimes, or combined with quinoa.

A fairly simple way to eat millet is to combine it with canned or frozen peas, with seasonings of choice.

Have you ever had millet? What is your favorite millet recipe? Please share in the comments below.

L is for Lentils

2026-04-14T09:30:00.108-04:00

I know I have posted about lentils before, but, frankly, they are my favorite of the legumes. We tend to eat them nearly every week.

Lentils make an excellent addition to your diet if you have diabetes, because lentils help lower or manage A1C levels and blood glucose due to their high fiber and protein content, which prevent blood sugar spikes. Regular consumption can improve insulin resistance.

Here is one of my favorite recipes:

Pot O' Lentils

2 cups uncooked lentils

1 chopped onion

1 chopped carrot

1/2 cup chopped celery

1/4 cup chopped bell pepper

1 can tomato soup or paste

1 Tablespoon molasses

1/2 teaspoon oregano

1/2 teaspoon margarine

1 teaspoon curry (optional, but really adds to the flavor!)

1 packet of George Washington broth (or other bullion seasoning)

1 teaspoon salt

Smokene or other smoke flavoring, to taste (optional)

Cook lentils, onion, carrot, celery and pepper together in 4 cups of water until lentils are cooked and vegetables are soft. Add other ingredients and simmer.

This is a good and filling pot for the new neighbors moving in next door.

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Lentil Soup

1 medium onion, chopped

2 cloves garlic, minced

1 1/2 cups uncooked lentils

4 cups of water

2 cups tomatoes or tomato juice (I have used V8 juice instead)

2 teaspoons salt

1/2 teaspoon dill seed

1 bay leaf

Saute onion and garlic. Add lentils and water. Cook for 40 minutes. add rest of ingredients and cook 20-40 minutes more. The soup tastes even better when made the day before serving.

Yields: 4-6 servings

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Esau's Pottage

1 cup brown rice, uncooked

1 cup lentils, uncooked

1 teaspoon salt

5 cups of water

1/4 olive oil

1 1/4 cups chopped onion

Cook rice and lentils in salted water for about 45 minutes, or until done. Add onion and oil and simmer for another 10-15 minutes.

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I hope you enjoy these recipes, along with the ones from my other lentil post. Which one are you most interested in trying? Please share in the comments below.

K is for Kidney Beans

2026-04-13T11:00:00.047-04:00

Kidney beans are among my favorites. I like to use them for making chili, most of all. They are an excellent source of plant-based protein and dietary fiber, which aids digestion and satiety. They're a good source of several vitamins and minerals, such as molybdenum, folate, iron, copper, manganese, potassium, and vitamin K1.

They can help control blood sugar levels, since they are low glycemic. They also promote colon health and reduce the risk of colon cancer.

Be aware, though, that it is very important to thoroughly cook kidney beans, since they contain high amounts of a toxic protein called phytohaemagglutinin. It's important to soak kidney beans over night, then boiled for at least 10 minutes. Drain that water, rinse the beans, then you can cook them in fresh water, either in a slow cooker, Instant pot, or on the stovetop.

I like cooking them fairly simply, with just water, salt, garlic and onion powders. Then serve them over whole wheat toast, with diced fresh onions and tomatoes, and gravy poured over all. It's a delicious, simply, filling meal.

Cooked kidney beans are a good addition to fresh salad, as well.

Do you have a favorite way you like to eat kidney beans? Please share in the comments below.

J is for Jackfruit

2026-04-12T14:30:00.027-04:00

Jackfruit is a highly nutritious tropical fruit packed with fiber, potassium, and antioxidants like vitamin C, which boost immunity, support heart health, and promote healthy skin. Its low glycemic index and high fiber content help manage blood sugar levels, while its fibrous, unripe texture makes it a popular healthy meat substitute.

Those with chronic kidney disease or needing a low-potassium diet should consult a doctor before consuming high-potassium foods like jackfruit. But because of its low glycemic index and high fiber content, it can be beneficial for those with diabetes.

Young, green (unripe) jackfruit is a popular plant-based meat alternative with a neutral flavor and fibrous, stringy texture that mimics pulled pork, shredded chicken, or crab meat. It is commonly simmered in sauces for tacos, BBQ sandwiches, curries, or fried as nuggets, while ripe jackfruit is used in desserts due to its sweet taste.

Have you ever had jackfruit? I think it's pretty good, especially as a shredded meat substitute. I'm not sure if I've had it in a dessert, though. Do you have a yummy dessert recipe, utilizing jackfruit? Please share in the comments below.

I for Irish Stew

2026-04-10T15:30:00.063-04:00

When we were homeschooling, one of our favorite parts of our education was cooking meals that would connect to our stories in some way. I loved using cookbooks that would coordinate with our literature studies.

One such book was the Five in a Row cookbook. This recipe for Irish stew is based off that recipe.

Irish Stew

Ingredients

2 Tablespoons oil

4 onions, cut in wedges

5 carrots, cut in thick slices

2 ribs of celery, sliced

1 package of plant based "beef tips"

6 large potatoes, cubed

1 cup water

Preparation

Heat oil in large saucepan or skillet. Saute onions in oil. Add carrots and celery, and cook for an few minutes. Add "steak" to onions, carrots and celery. Add potatoes. Pour in water, season to taste with salt and pepper (I omit pepper, since I'm allergic to it), and bring to a boil. Reduce heat and simmer over low heat until the vegetables are tender. Stew can be thickened by adding 2 Tablespoons flour to 2 Tablespoons cold water, stir the flour and water together and then slowly add to the stew.

Serves: 8.

H is for Hummus

2026-04-09T11:30:00.048-04:00

Yesterday we talked about garbanzos, and I even shared a recipe. Today we'll talk about hummus, which contains garbanzos.

Hummus is a thick paste or spread made from ground chickpeas and sesame seeds, olive oil, lemon, and garlic, made originally in the Middle East. It is a nutrient-dense, plant-based dip rich in fiber, protein, and healthy fats (from olive oil and tahini) that support heart health, aid weight management, and help manage blood sugar. It is also highly versatile, acting as a nutritious, allergy-friendly alternative to creamy dips.

Here's a yummy recipe for Hummus:

2 cups cooked garbanzos, drained

4-6 Tablespoons lemon juice

1 1/8 teaspoons salt

1/2 cup tahini

1/3-1/2 cup garbanzo juice or water

1 1/4 teaspoon onion powder

4 garlic cloves, or 1 teaspoon garlic powder

Blend all ingredients on high 1-2 minutes until creamy. A delicious spread or dip. (For dressing, double the amount of water)

Yield: 2 1/2 cups

Do you like to use hummus? Please share in the comments below.

G is for Garbanzos (aka Chickpeas)

2026-04-08T11:30:00.088-04:00

Garbanzos are an excellent source of protein, fiber, iron, and folate. They are excellent for managing insulin resistance due to their low glycemic index (approx. 28), high fiber, and protein content, which prevent sharp blood sugar spikes. Studies show they can reduce insulin resistance and improve long-term glycemic control, making them a highly recommended, nutrient-dense legume for improving insulin sensitivity.

Chickpeas can be a healthy, protein-rich addition to a chronic kidney disease (CKD) diet when managed properly, offering high fiber and plant-based protein. While they contain potassium and phosphorus, moderation (typically 1/2 cup cooked) and draining/rinsing canned versions helps manage these levels. They are beneficial for heart health and blood sugar control.

One of my favorite recipes using garbanzos is this one:

Chickpea A La King

1/2 cup chopped onion

1/2 cup freshly sliced (or canned) mushrooms (I usually omit the mushrooms, since I'm allergic to them.)

2 Tablespoons oil

2 Tablespoons water

3 cups water and/or garbanzo liquid

1/2 cup cashew pieces

4 teaspoons sesame seeds

3 Tablespoons Country-style seasoning (see recipe below)

1/4 teaspoon salt

3/4 teaspoon garlic powder

1 Tablespoon onion powder

1 Tablespoon cornstarch

2 cups frozen green peas

1/2 cup chopped pimientos

2 cups cooked garbanzos

Saute first two ingredients in oil and water until onions are clear. Set aside. Blend next eight ingredients on high 1-2 minutes until creamy. Pour into saucepan and cook over medium-high, stirring constantly until thickened. Place peas in colander and rinse with hot water for 10-15 seconds. Add onions, peas and remaining ingredients to saucepan. Continue to stir whil cooking for two more minutes. Serve over brown rice, flat noodles, or toast.

Yield: 7 cups

Country-style Seasoning

1 1/3 cups yeast flakes (nutritional yeast)

1 Tablespoon onion powder

2 teaspoons garlic powder

1 Tablespoon paprika

1/2 teaspoon ground celery seed

1/2 teaspoon turmeric

1 teaspoon dried parsley

2 Tablespoons salt

Blend all ingredients on high until fine. Let sit in covered blender 2-3 minutes before removing. Store in covered container. Does not need to be refrigerated.

Yield: 3/4 cup

Do you have a favorite garbanzo/chickpea recipe? Share in the comments below.

F is for Flaxseed

2026-04-07T10:00:00.045-04:00

Flaxseed is a nutrient-rich seed high in omega-3 fatty acids, fiber, and lignans, offering benefits like improved heart health, blood sugar control, and digestion. It's best to consume ground flaxseed. for best absorption of the nutrients. Also, it's important to drink plenty of water, to avoid digestive issues, like bloating.

Here are a couple articles about flaxseed:

Dietary Flaxseed as a Strategy for Improving Human Health

What makes tiny flaxseed a nutritional powerhouse?

Maybe you'd like to try this recipe for Golden Flax Biscuits.

One thing I like about flaxseed meal, is you can combine it with water, and it can act as a binder as an egg replacement. You can learn about other egg replacers here.

I like to sprinkle flaxseed meal on my oatmeal, or put some in my smoothies, or use them in my waffle or pancake recipes. Do you use flaxseed? Share in the comments below,.

E is for Eggplant and Enchiladas

2026-04-06T11:30:00.064-04:00

Eggplant is botanically a fruit, specifically a berry, from the nightshade family (Solanaceae), which also includes tomatoes, potatoes, and peppers. It is used culinarily as a vegetable in dishes like curries, ratatouille, and caponata. They are rich in antioxidants, fiber, and minerals like manganese, and contain phytochemicals like flavonoids and terpenes, which may help lower cholesterol and reduce the risk of heart disease.

One of my favorite dishes containing eggplant is Eggplant Parmesan. I also like to cook it with onions, bell peppers, garlic, canned diced tomatoes, and seasoned with onion and garlic powder, maybe a bit of oregano. Or I might cut it up, cook it, and add it to a jar of spaghetti sauce, to go over pasta.

If you would like to check out some more recipes, there are some yummy looking ones over on Love and Lemons. (They aren't all vegan recipes, but they are vegetarian)

I love enchiladas! In fact, I always say that my kids were all enchilada babies, because that was my biggest craving when I was pregnant with them. I mean, seriously, all that sweet, spicy sauce, all that cheese...hey, what can I say?! I'll admit, though, I haven't had any enchiladas in a long time, because I don't know where to find vegan enchiladas, and haven't made any myself yet. But now I have made myself hungry for enchiladas! I'll have to hunt down a vegan, whole food plant based recipe.

Say, do you have a vegan, whole food plant based recipe to share? Go ahead and share it in the comments below...please!

D is for Dates

2026-04-05T10:30:00.001-04:00

Dates offer a potent source of natural energy, fiber, and potassium to aid digestion, heart health, and blood sugar regulation. They are rich in phenolic antioxidants, supporting brain health, reducing inflammation, boosting immunity, and potentially promoting natural labor. Date sugar is a great alternative for the refined cane sugar.

Golden Waffle

8 cups oats

¾ cup soy flour (I’ve used chickpea flour)

½ cup dates (or ¼ cup honey)

1-2 teaspoons salt

About 10 cups water

Blend in the blender in small amounts at a time. Cook in waffle iron for 8-10 minutes. They are delicious topped with fruit and a touch of maple syrup. This makes a huge batch of waffles, so you can put some in the freezer.

Delicious Oatmeal Bake

½ cup chopped dates

1 ½ cups diced peaches

2 cups rolled oats

¼ cup unsweetened coconut

1 ½ cup plant milk

½ teaspoon salt

1 teaspoon vanilla

Put fruit on bottom of a 4” x 8” baking dish. Next add the oats. Add salt and vanilla to the milk, then pour over the oats, seeing that milk mixes in well with oats. Sprinkle coconut on the top. Bake at 375 for 40 minutes or until to is golden brown.

Yields: 3-4 servings

I hope you will try out these recipes. They both make delicious breakfasts. Please share in the comments below, if you do try either or both.

All for Me {a devotional poem}

2026-04-04T09:15:00.004-04:00

All for Me

“Father, if You are willing, take this cup from Me;…

yet not My will, but Yours be done.”

Earnestly, He prayed in anguish, agonizing with God;

great drops of sweat fell from His brow, like blood.

Alone He petitioned His Father, while His followers slept,

yet He prayed not for His will to be done, but His Father’s.

The soldiers came, led by one of His disciples,

who betrayed his Lord with a kiss.

He did not resist, but meekly went with the mob,

to the mockery of His trial.

They took Him to Pilate, but he found no fault;

he sent Him to Herod, who sent Him back.

He was flogged, given a cruel crown of thorns,

and a purple robe--the King of the Jews was He.

Pilate washed his hands, signifying he was innocent;

the people cried, “His blood be upon us, and our children.”

Upon His shoulders they placed the heavy cross,

but He couldn’t stand beneath the load, and fell.

Finally they reached Golgotha--The Skull,

and drove spikes into His hands and feet:

the hands which had touched and healed, and blessed;

the feet which had walked many miles, doing good.

Into the air they raised Him upon the cross;

now He was suspended between earth and heaven,

between His Father and the people for whom He died.

Still, He prayed, “Father, forgive them.”

His heart still reached out to others, not Himself;

He remembered His mother; He promised the criminal life.

He died for all mankind, for a world of sinners.

Clouds rolled in, thunder rumbled throughout the air,

lightning streaked the sky; nature showed her protest.

God withdrew His loving arms--He had to do it.

The whole universe watched in horrified amazement,

the angels had to veil their faces, they couldn’t bear it.

Alone and separated from His Father He hung,

with the weight of the world’s sins upon Him.

They crushed the life out of Him, and the dreadful

pain of being separated from God killed Him.

The waiting throng mocked Him, and cried,

“If You are the Son of God, why don’t You save Yourself?”

He could have called a multitude of angels,

one would have been sufficient, to free Him;

but He chose to die, instead, in man’s place.

At last He could bear it no longer;

He cried, “It is finished!”, then bowed His head and died.

The universe stood back in amazement.

God had really allowed Satan to kill His Son!

He was taken from the cross and laid to rest

in a new garden tomb over Sabbath.

But Sunday, death’s chains were broken;

Christ rose the victorious King; the sacrifice was sufficient.

All heaven rang out in triumph and praise,

redemption had taken place; salvation was complete.

Oh, amazing fact that while He was in the tomb,

His wounds started to heal--for Christ’s blood can never die.

But He bares the scars of love for eternity.

They are constant reminders of the price He’s paid.

If only one man had sinned, still He would have died.

Infinite love; amazing thought!

My sins were born by my Creator, my Brother;

He became my sins: impatience, anger, selfishness…

He took them on that I might live.

But what is more, He promised to return to take me HOME.

He paid the price, all for me…all for me.

Wendy Andrus (Ross)

written April 25, 1981

C is for Cabbage, Carrots and Cashews

2026-04-03T14:30:00.149-04:00

Cabbage is rich in vitamins C and K, fiber, and antioxidants, which support heart health, improve digestion, reduce inflammation, and may lower the risk of chronic diseases like cancer. Its potent anti-inflammatory compounds help combat oxidative stress. It's also very budget friendly, which is perfect for tight budgets.

There are different types of cabbage:

Green: The most common, globe-shaped variety.
Red: Dark purple leaves, great for pickling or salads.
Savoy: Crinkled, wavy leaves, versatile in many dishes.
Napa (Chinese): Sweeter, milder flavor with white ribs and light green leaves.
Spring/Hispi: Softer, sweeter, and more tender with a pointed shape.

There are many ways cabbage can be prepared. One method I recently tried, was to cut the cabbage into wedges, placed them on a parchment paper lined baking sheet, then roasted them in the oven. I did coat them with olive oil and some seasonings first. I don't know that they turned out the way they're "supposed to," but it was good anyway.

Cabbage is great in soups, sauteed with onions, cooked together with potatoes, made into sauerkraut, and we've even made borscht. I think our favorite way to prepare cabbage, though, is in coleslaw.

Carrots are typically orange but can also be found in purple, yellow, red, and white, and are known for being rich in beta-carotene (which the body converts to Vitamin A), fiber, and antioxidants. They can be eaten raw or cooked. They go great in soups and stews, as well as salads, like coleslaw.

Coleslaw

Shred cabbage; a mix of green and red is perfect. Grate carrots. Combine in a bowl. Then add the vegan dressing.

Dressing

1 cup water

½ cup cashew pieces

Pinch of garlic powder

¾ teaspoon salt

¾ teaspoon onion powder

2 tablespoons lemon juice

(2 tablespoons of agave, if using for coleslaw)

Blend all ingredients, except lemon juice and agave, on high 1-2 minutes until creamy. Pour into sauce pan and cook over medium-high stirring constantly, until thickened (approximately 5 minutes). Remove from heat and stir in lemon juice and agave. Put into covered container and chill.

Yield: 1 cup

This brings me to cashews. I use a lot of cashews! They can be made into milk, cheese, mayonnaise, and gravy, as well as being used in entrees.

My favorite gravy:

Country Style Gravy

2 cup water

1/2 cup cashew raw pieces

1 Tablespoon onion powder

1/4 teaspoon garlic powder

1/4 teaspoon salt

3 Tablespoon Braggs liquid aminos (unfermented soy sauce)

1 Tablespoon Brewer’s yeast flakes

1 Tablespoon cornstarch

Place all ingredients in blender, and blend on high 2-3 minutes, until creamy. Pour into saucepan and cook on medium-high until thick, stirring constantly. Can be served over entrée roasts or loaves, potatoes, or biscuits.

Yield: 2 ½ cups

(adapted from Country Life cookbook)

Cashew "Cheese" Sauce

3/4 cup clean, raw cashew pieces

1 1/2 cups water

2 Tablespoons roasted sesame seeds

1 1/4 teaspoons salt

3 tablespoons nutritional yeast

1 teaspoon onion powder

1/2 teaspoon thyme

1/2 teaspoon dill weed

dash of garlic powder

dash of dill seed

1/2 cup canned pimientos

3 tablespoons, or less, lemon juice (optional, if you can't handle something too acidic)

Place all ingredients in the blender and blend until smooth and creamy. If you want to thicken it, you can cook it over the stove until it comes to a boil, stirring constantly. This sauce can be mixed into cooked pasta, for macaroni and "cheese" or over cooked vegetables, such as broccoli or cauliflower.

B is for Black Beans, Bell Peppers and Blueberries

2026-04-02T17:30:00.124-04:00

I don't know about you, but I really like bell peppers. I use them a lot in many dishes I prepare, right along with onions and garlic. They are nutrient-dense, low-calorie vegetables packed with vitamins A and C, antioxidants, and fiber. You can read more about the health benefits of bell peppers here. The riper the pepper, the sweeter it is, with the red ones being the sweetest.

Black beans are a favorite among the beans around here, especially for my daughter. Maybe it's because black beans help fix insulin resistance and gut bacteria balance. They are high in fiber and protein, which do help regulate blood sugar levels, which gives them a low glycemic index.

My mom was born and raised in the Caribbean, where they ate a lot of rice and beans. This is my mom's recipe for

Cuban Black Beans

1 pound dry black beans, washed

2 ½ quarts water

½ green pepper, chopped

2 cloves garlic, chopped

⅓ cup oil

1 medium onion, chopped

1 large green pepper, chopped

3 garlic cloves, chopped

1 teaspoon salt

½ teaspoon ground cumin

½ teaspoon oregano

2 tablespoons vinegar

In a large kettle soak the beans overnight in water. The next day, drain the water, then add 2 ½ quarts water, the green pepper, onion and garlic from the first list, and bring to boil. Reduce heat, and simmer until the beans are tender. Meanwhile, in a medium skillet, over medium-high heat, saute the onion and green pepper from the second list in olive oil for 2 minutes. Add garlic, salt, cumin, and oregano. Cook for 2 more minutes. Add to the beans, stir. Cook for 30 minutes longer at a low heat until beans split open; add vinegar. Serve with rice. Makes 10 servings.

(My mom shared on the recipe that when she lived in Cuba as a child, rice and beans were a regular part of their diet. She also remembered that the Cubans ate black beans as part of their Christmas celebration).

Frankly, my whole food plant based diet has me eating many kinds of beans, so they'll probably show up all throughout this challenge.

Blueberries are known as a "superfood" due to their high antioxidant content, particularly anthocyanins, which give them their color and health benefits. They are rich in fiber, Vitamin C, Vitamin K, and manganese, and are associated with improved heart, brain, and gut health, as well as reduced risk of chronic diseases. Both wild (lowbush) and cultivated (highbush) varieties are native to North America, and they are enjoyed fresh, frozen, or in baked goods.

Blueberries are great, not only in smoothies, but also in or on pancakes and waffles, in muffins, in pies or as a topping on vegan cheesecake. What is your favorite way to eat blueberries? Please share in the comments below.

I just realized another "B" food I could include, while I sit here eating a bagel for breakfast....

A is for Agave and Almonds

2026-04-01T12:30:00.001-04:00

"Agave is a genus of monocots native to the arid regions of the Americas. The genus is primarily known for its succulent and xerophytic species that typically form large rosettes of strong, fleshy leaves." (Wikipedia)

I use Agave often for my sweetener, in place of sugar or honey or maple syrup. It doesn't seem as sweet as sugar or honey, too me. It adds just the right amount of sweetness to my cup of herbal tea.

Agave has a lower glycemic index than sugar, which is good news for diabetics, because it isn't as apt to cause blood sugar spikes. It contains prebiotics that aid digestion, antioxidants which may reduce inflammation (good news, if you suffer from arthritis, etc.), and provides a quick energy source.

Because I eat a whole food plant based diet as much as possible, I am keenly aware of various plant based proteins. Almonds are a great source of protein. Not only are they packed with protein, but they're also a good source of healthy fats, fiber, and essential nutrients like Vitamin E, magnesium, and manganese.

They are versatile. They can been eaten raw or roasted, and they can be used in many products, like almond butter, almond milk, and even as a gluten free flour.

Have you ever used agave? If so, what is your favorite way to use it? Do you like almonds? Share you favorite uses of almonds. I'll admit, a couple of my favorite ways to eat almonds are: hickory roasted, and almond butter.

I hope you come back tomorrow. I look forward to seeing you then!

Blogging A to Z in April, 2026

2026-03-29T13:11:00.002-04:00

Two years ago, I participated in the Blogging A to Z challenge in April. I'm feeling the urge to participate again this year. We'll see how that goes!

As you can see, this blog hasn't seen any activity since the last time I participated, even though I have full intentions of blogging here more.

I hope you'll follow along!

Zucchini

2024-04-30T08:00:00.083-04:00

Yeah, what else did you expect me to blog about?

Everyone knows about zucchini. Probably everyone who gardens has an abundance of this squash! I know when I had gardens in Montana, zucchini was the one plant that would thrive! And multiply! And take over the garden! LOL

The squash is such a versatile food. You can use it to make zucchini bread, make zucchini cake, make a casserole, or just sauté it with yellow summer squash, tomatoes, onions and peppers for a tasty vegetable side dish.

Zucchini Casserole (from my first mother-in-law)

Grate zucchini squash and onion, chop in fresh tomatoes and green pepper. Grate cheese and add bread crumbs. bake about 30 minutes.

Chocolate Zucchini Cake

1/2 c. butter

1/2 c. oil

1 3/4 c sugar

2 eggs

1/2 c. buttermilk

1 tsp vanilla

2 1/2 c. flour

1/2 c. Hershey's cocoa powder

1 tsp baking soda

1 tsp cinnamon

1/2 tsp cloves

2=3 c shredded zucchini

1 c nuts

1 c dates (optional)

Mix ingredients in the order given. Spread in 9"x13" pan, greased. Sprinkle with 1/2 c chocolate chips. bake at 350 for 35-45 minutes or until tests done. Frost with cream cheese for chocolate frosting after it's cooled, or serve warm with whipped cream.

(Sometime, I'll have to attempt to "veganize" this!)

Thank you for joining me on this journey through the alphabet! My hopes are that this jumpstart will help to keep me blogging on this blog consistently. Please check back often!

Yeast

2024-04-29T08:00:00.040-04:00

What else could I come up with but yeast? Who doesn't like a delicious loaf of homemade, whole grain bread? Yum!

It's been awhile since I made bread. I used to make it often when my children were young. I'd mix it by hand, and knead it by hand, and form the loaves, then pop them into the oven. A few years back, I splurged and got a bread machine. My middle son got pretty good at making bread in it. I even had a mill, to grind wheat into flour. I passed that on to my middle son a couple years ago.

Yeast can also be used to make pizza dough. My middle son can make a delicious pizza dough now, too!

Besides baking yeast, there is also nutritional yeast, often called brewer's yeast. It's packed with B vitamins! It has a somewhat cheesy flavor, which makes it good in making cashew "cheese," or parmesan "cheese." It's also delicious sprinkled on popcorn! That's my daughter's favorite way to use nutritional yeast.

Maybe you'd like to try some the next time you pop up a bowl of popcorn1 (By the way, I think it can be found at most stores. I know we can find it at Publix in town. Otherwise, you can order it on Amazon.)

Xylose, Xylitol, Xanthan gum

2024-04-28T08:00:00.046-04:00

Xylose is a crystalline aldose sugar that is not fermentable with ordinary yeasts and occurs especially as a constituent of xylans from which it is obtained by hydrolysis.

Flaxseed and chia seed polysaccharides are heterogeneous mixtures of various sugars including xylose and glucose.
—Liz Roth-Johnson, Discover Magazine, 30 Apr. 2013

Xylitol is a crystalline alcohol that is a derivative of xylose, is obtained especially from birch bark, and is used as a sweetener.

Sugar alcohols, including mannitol, sorbitol, and xylitol, are sweeteners in many sugar-free products.
—Amanda MacMillan, Health, 24 Mar. 2024

Xanthan gum is a polysaccharide that is produced by fermentation of carbohydrates by a gram-negative bacterium (Xanthomonas campestris) and is a thickening and suspending agent used especially in pharmaceuticals and prepared foods.

Yeah, here are some food related "X" words. What can you come up with for "X"?

Water

2024-04-26T08:00:00.045-04:00

NEWSTART

Because the body is 70% water, keeping well hydrated and knowing what and when to drink are essential to health. Hydrotherapy (water applied externally to the body), followed by massage, enhances the circulation and immune system in wonderful ways.

What can ease arthritis symptoms, aid digestion, improve blood pressure and maximize the impact of oxygen and nutrients in your blood? Learn how something as simple as water works to improve health.

One thing I always try to do is drink water throughout the day. I still don't think I drink enough, but I'm working on it. I have the habit of drinking a pint of warm/hot water first thing in the morning.

My daughter recently introduced me to a self-care app that I am using to help me remember to drink water at specific times throughout the day. I use it to remind me of other tasks as well. Even though I am "old" I still find it fun to use. Check out Finch. Use my invite code NDKCVSTHFQ once you get the app. https://app.befinch.com/invite/isg2

Learn more through NEWSTART NOW

Vegetables and Vitamins

2024-04-25T08:00:00.056-04:00

We all know adequate doses of various vitamins are important. We also know that eating vegetables assists in consuming those vitamins.

The dictionary says:

noun
plural noun: vitamins
any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.
"most people can get all the vitamins they need from a healthy diet"

Sometimes it's necessary to take vitamins in pill form, if one doesn't get the proper quantity through one's diet.

Top 10 Essential Vitamins and Minerals

Vitamin A
Vitamin B
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Calcium
Iron
Magnesium
Zinc

(source: Good Neighbor Script)

A rainbow of vegetables should be eaten regularly. Often, green vegetables seem to be the most frequently avoided, but they are literally a gold mine of nutrients and phytochemicals.

Benefits of green vegetables:

Reduced risk of chronic diseases
Cardiovascular protection
Inflammation fighters
Diabetes protection
Bone protection and more
Source of calcium and iron
Pigments fight for us
Cancer fighting activities

It's advisable to enjoy at least one serving of green veggies a day for good health.

Un-meatballs

2024-04-24T08:00:00.052-04:00

I haven't made this un-meatballs in quite awhile. I made them often when the kids were young. I haven't "veganized" this recipe yet, either. It shouldn't be hard to do, though.

1 1/2 c. whole wheat bread crumbs

1/2 c. shredded cheddar cheese (could use vegan cheese instead)

1/2 c. chopped walnuts

4 to 6 eggs, beaten (could use equivalent in egg replacer)

1/2 c. chopped onion

1 clove garlic, minced

1/2 tsp. salt

Oil for browning

Combine bread crumbs, grated cheese, walnuts, eggs, onion, garlic and salt in bowl; knead to mix well. Shape by tablespoons into balls. Brown meatballs in oil in skillet; drain. Place in 2-quart casserole dish, top with spaghetti sauce. Bake at 375 for 30 minutes. Top with 1/2 cup grated cheese. bake for 10 minutes longer. May freeze and reheat.

Yield: 6 servings

I hope you enjoy. I received a copy of this recipe from a LaLeche League meeting I attended, way back when my oldest was a baby. Enjoy!

Trust and Temperence

2024-04-23T08:00:00.018-04:00

NEWSTART

Using good things moderately and avoiding the bad is obviously wise, yet often hard to practice. Temperance can be neither bought nor earned, but is rather an important gift of God, a “fruit of the Spirit” (Galatians 5:22, 23). Moderation in all things is a thread woven throughout the fabric of NEWSTART Lifestyle programs.

Directly linked to physical health (Proverbs 3:5-6), trust in God is a gift leading to right choices.

Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths. Proverbs 3:5,6, KJV

Sunlight

2024-04-22T08:00:00.012-04:00

NEWSTART

The sun is the established energy source ordained by God to sustain the cycle of life for plants and animals. Sunlight is supremely important for the body’s metabolism and hormonal balance. Hey, it's good to live in The Sunshine State!

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