2 Cups is 1 Pound of Dry Baby Lima Beans Soaked Overnight or 8 Hours Then Rinsed Thoroughly

3 teaspoons Sea Salt

1 Tablespoon Dry Mustard

1 Tablespoon Molasses

1/2 Cup Soy, Coconut, Omega 3 or Other Butter Substitute

3/4 Cup Packed Brown Sugar

You can prepare this a couple of ways.

Pyrex Dish In Oven Directions

Once your butter substitute is melted, I have put all ingredients in a pyrex dish and baked for 90 minutes.

Crock Pot Directions

Recently I put the melted butter substitute in my crock pot, then added all the other ingredients and just cooked on high for about 2.5 hours. You can set the crock pot on low overnight and should get the same result.

NUTRITION INFORMATION
• ½ cup of lima beans counts as 1 ounce in the MyPlate.gov Protein Foods Group or as ½ cup in the Vegetable Group. For a 2,000-calorie diet, the daily recommendation is about 5 ½ ounces.

• ½ cup of baby lima beans are fat and cholesterol free and provide 20% of the daily recommended amount of fiber.

Beans will also help your body lower your blood sugar so add beans to your diet !

Do you like chocolate? Many people do. Many people are searching for healthy alternatives to desserts that are not loaded with harmful ingredients like fat, salt, & sugar. Chocolate chia seed pudding is a quick & easy way to create a healthy treat. If you follow the measures, there are roughly 550 calories in the pudding. There are many nutrients which is why adding real chocolate & chia seeds to your diet is a very smart thing to do.

I learned about Carob Powder so I just replace the cacao or chocolate with some carob powder. I have made carob cake, pie & pudding with the carob powder & the desserts all are delicious if you ask me. Here is the recipe using the regular ingredients.

2 Tablespoons Chia Seeds
2 Tablespoons Cacao Powder ( I use same amount of Carob Powder )
2 Tablespoons Raw, Organic Honey
½ Teaspoon Vanilla Extract
¾ Cup Almond Milk

Add all ingredients to your Nutribullet Short Cup ( can also use a food processor ) and extract for 30 seconds, or until smooth.
Let settle in the fridge for at least 1-2 hours.
Sprinkle with your favorite toppings, including cacao nibs, coconut flakes, almond pieces, and more.

If you want to reduce the calories, you could use reduce the amount of chia seeds, almond milk & honey.

So we do not have to give up chocolate desserts to be healthy. I find that just avoiding fat, salt & sugar in all the recipes I make is the ultimate way to ensure you are eating a healthy diet.

I started this journey back in 1994 & lost over 70 pounds through eliminating unhealthy foods & doing some moderate daily exercise. We were designed by our Creator to move so exercise is a natural thing for human beings.

I did some searching about the benefits of cacao versus carob powder. Kenzie of the Kholistic Blog gave a very nice summary for your review.

Like cacao, carob is a tropical pod that contains a sweet, edible pulp. But their different plants and have different flavors.
Unsweetened carob powder may be naturally sweeter than cocoa powder, but carob is not as flavorful as chocolate. It actually has a more bitter taste, making the cacao seem sweeter.
Baking with carob may means less sugar, since carob powder is naturally sweeter than cocoa
Both have equal parts of calories and fat.
Cacao is RAGING with vitamins, minerals, and antioxidants (more antioxidants than any other plant food), making cacao a superfood.
Cacao has also shown to stop artery-clogging plague, lower cancer risk, has cardiovascular benefits, and lowers cholesterol.
Some people report adverse effects, like headache, jitteriness or allergic reactions to cacao– in this case carob is preferred.
Cacao has mood enhancing chemicals: caffeine and theobromine that can be addicting.
Carob is caffeine free (good for kids).
Carob is more alkalizing for the body.
If substituting one for the other in recipes: replace one part cocoa with 2-1/2 parts carob powder by weight is order to mimic the taste. But I’ve also done a 1:1 before and had no problems.
Due to cacaos popularity, especially for making it into conventional chocolate, there are environmental and ethical issues present with harvesting cacao. Carob isn’t reported on, but I’d guess because it’s less used, it’s more fair. However, raw cacao is going to be prepared differently than commercial chocolate. Buying Fairtrade (or something of the sorts) may be a good idea.

Turmeric Roasted Cauliflower appeals to the most discriminating palate and is a healthy way to add vegetables to your meal. You can modify the vegetables as they are available each season.

Ingredients
1 head cauliflower
3 Tbsp extra virgin olive oil
1 large shallot, chopped
2 cloves garlic, sliced
1 tsp sea salt
1/2 tsp turmeric
1/4 tsp paprika
1/4 tsp black pepper ( optional )
1/8 tsp cayenne pepper ( optional )

Directions
1. Preheat oven to 425
2. Place cauliflower, shallots, & garlic in large roasting pan, then slowly drizzle olive oil over them.
3. Mix salt, paprika, turmeric, black & cayenne pepper together, spinkle over vegetables & toss them until they are evenly seasoned.
4. Place roasting pan in oven for 20 – 25 minutes.
5. Remove & garnish with parsley & a squeeze of lemon before serving.

Optional
Chopped parsley & fresh lemon juice for garnish

Cauliflower is an excellent source of phytonutrients and vitamins and helps detox the liver.

Vegan ‘Chicken’ Pot Pie is a healthy warm dish to serve during the cold winter months. There are no animal products in the pot pie.

Ingredients
One package of Butler Soy Curls
1 Cup Mixed Vegetables
1 Cup Kale
1 Cup Diced Potatoes
4 Cups Water
4 Teaspoons of McKay’s Chicken Style Seasoning

Cook in an oven safe pot for 20 minutes at 350 degrees

Take some Pastry Dough and form a pie that will cover the dish. Also make a slurry out of corn starch and water and mix until starts to thicken. Let the slurry settle. Mix again until desired consistency and then stir into your pot after pot has been in the oven for 20 minutes.

Put the pastry dough over the dish and bake in the oven for 25-30 minutes at 350 degrees.

I do not have an oven safe pot so I just used my regular large cooking pot to get the vegetables tender and then put the mixture in a 6 x 9 glass pyrex dish. Cover the pyrex dish with the pastry dough and return to the oven.

I forgot to make the slurry the first time I made the dish but the pot pie did not end up being too runny or moist. It was probably because I put in a large diced potato and a generous amount of kale.

Recipe is from Chef Mark Anthony who has a You Tube channel with many great healthy recipes!

Whole-In-One Hot Dish

3-4 thin sliced raw potatoes
1 large sliced raw onion
Sliced vegan cheese slices
1 package Quorn grounds
1 can organic tomato soup
1 sixteen ounce can Bush’s vegetarian & low sodium baked beans
3 Tablespoons catsup

Layer potatoes, onions, cheese, and grounds in medium rectangular pan or casserole dish. Cover with tomato soup & then beans. Dot with catsup. Cover & bake at 350 degrees for one hour.

Recipe is from Hope for Health USA

Eggplant is a very healthy food that grows on vines. There are many health benefits from eating eggplant. There are minerals, phytonutrients and vitamins in the purple skin plants.

You can serve eggplant in a number of ways. I eat eggplant baked, raw or steamed lightly. Enjoy the recipe below to try eggplant with some healthy spices.

Here is an Indian recipe that makes an excellent eggplant dish. The recipe is from Mayri Cruz and was published in the August 2014 Three Angels Broadcasting Network’s World Magazine .

Ingredients

1 Eggplant

1/2 Clove Garlic, Crushed

1 Onion, Chopped

1 Tomato, Chopped

1/2 teaspoon Cayenne or Chili Powder

1 Bunch Fresh Cilantro, Chopped

1 teaspoon Cumin Powder

1 teaspoon Turmeric

Salt to Taste

Directions

1. Preheat Oven to 500 F

2. Wrap eggplant in aluminum foil & bake for 30 minutes ( until soft )

3. While eggplant is baking, crush garlic & chop onion, tomato, & cilantro.

4. Fry onions until brown, then add garlic. Lower heat & c0ver.

5. Take eggplant out of the oven, unwrap & cut into pieces. Add eggplant to onions & garlic.

6. Mix in tomato, cilantro, & remaining ingredients; then cover & cook mixture over low heat for about 5-10 minutes. Serve with basmati rice & enjoy!

Vegan  Casserole

Serves 6-8

16 oz whole wheat penne pasta
1 large onion, chopped
2 large carrots, chopped
2 celery stalks, chopped
8 oz fresh green beans, cut into pieces
16 oz cooked cannellini ( white kidney ) beans
1 cup panko bread crumbs
1 cup shelled or frozen peas

Sauce

1/2 cup whole wheat flour
1/3 cup dry parsley
2 teaspoons dried thyme
2 teaspoons paprika
1 cup vegetable broth
salt & pepper to taste
5 cups vegetable broth

If you cannot get fresh green beans, rinse a can of beans about 3 times to get most of the sodium out of the beans. I do not add any salt to the recipe as the vegetable broth is fairly high in sodium.

Preheat oven to 350 degrees. Cook the pasta in a pot of boiling water about 7 minutes until just underdone. Drain, return to the pot and set aside.

In a large skillet over medium heat, sauté the onion, carrots and celery in 2-3 Tablespoons of water.

Cook stirring occasionally, until softened, about 5 minutes. Stir in the green beans, cannellini beans and peas.

Cook for another 4-5 minutes. Combine the vegetables and pasta and spread in a deep 9 x 13 casserole dish.

In a medium sauce pan over medium heat, add 1/2 cup of the vegetable broth and quickly whisk in the flour. Slowly whisk in the remaining 1/2 cup of broth.

Add the parsley, thyme, paprika and 5 cups of vegetable broth. Season with salt and pepper to taste. Cook, stirring until thickened.

Pour the sauce over the noodle-vegetable mixture, and bake, covered, for 30 minutes.

Remove the casserole from the oven, uncover, and sprinkle panko evenly on the top.

Return to the oven and bake, uncovered for 10 minutes, until panko is nicely browned. Serve hot.

Note: I used a different bread crumb product and it did not turn brown. Still tastes great even though I don’t add any salt as the sodium in the vegetable broth is enough for me.

Recipe Source: Hope for Health USA

Southern Style Biscuits
By Melody Prettyman

Ingredients
2 1/4 cups sifted unbleached flour
1/2 teaspoon salt
1/2 tablespoon baking powder, aluminum free
4 tablespoons Earth Balance margarine
1 cup soy milk, plain
1 tablespoon lemon juice, fresh

Directions

Preheat oven to 400°

In mixing bowl, sift together flour, baking powder and salt and mix well. In a separate bowl sift these ingredients together to mix well. Add the Earth Balance, using your fingertips, rub the margarine and flour together until mixture is crumbly, do this as fast as possible.
Combine the lemon juice and milk. Make a well in the flour mixture and pour the milk into it. Using your hands, carefully fold the milk and flour mixture together. This will be sticky.
Pour mixture onto floured surface. Pour 1/8 cup flour over top of mixture and gently folding to mix the remaining flour into the biscuits, (Keep the surface floured to keep from sticking). Gently roll to about 1 inch thick and cut with biscuit cutter. Place biscuits close together onto small sheet pan.
Bake for 12-15 minutes until lightly golden.

Chef’s Note…
Do not over work the mixture. I use a single action baking powder and have to make the biscuits as fast as possible. Make sure to have all ingredients out and ready to mix. Once you try this recipe you will be hooked! For gluten-free use an all purpose gluten-free flour blend. Add additional Tbsp. margarine, 1/4 cup less milk.

Vegan Country Gravy
By Mark Anthony

Ingredients
6 Tbsp olive oil
1/2 cup unbleached flour
1 quart soy milk
4 vegan breakfast sausage patties
2 Tbsp onion powder (optional)
pinch sea salt to taste
pinch of crushed red pepper flakes (optional heat)
1 tsp red pepper

Directions
In a large heavy bottomed sauce pan,  sauté your favorite vegan sausage until brown and then crumble into small pieces.  Remove the sausage from the pan and set aside.  Add the oil and stir in the flour to make a roux.  Cook this oil and flour mixture over low heat until the flour is a creamy brown, stirring often with a whisk to prevent burning.  Roux takes on a creamy brown color when cooked.
Preheat the plain soy milk over medium heat until hot, but not boiling.

Pour half of the soy milk into the bubbling browned flour and whisk quickly. Then add the remainder and whisk until smooth.  Add the crumbled sausage pieces and stir into the gravy.
Remember that the gravy will solidify as it cools. If you reheat the cold gravy leftovers after refrigeration, you may have to add a little soy milk to get it back to a serving consistency.

Cornbread Muffins
Author: Mary McDougall
Recipe type: Breakfast, Lunch or Dinner