SWEET WHITE BEAN PIE

Sweet White Bean Pie made with baby lima beans

I started off soaking my baby lima beans for 24 hours when I realized I had soaked more than I needed for the bean curry I had intended to make.  In searching for a recipe to use these excess soaked beans, I remembered those bean pies I used to buy from some Islamic vendors dressed in suits on Crenshaw Boulevard and Slauson in Los Angeles.  They were so good. You would never know they had beans in it at all.  If my memory serves me right, it was more like rich custard pie that was a cross of sweet potato pie and pumpkin pie..  So I continued my research till I found one similar to what I thought it would taste like.  First a tidbit of information.  Lol actually it wasn't a recipe at all.  Just some ingredients of what a bean pie has in it.  I know my  spices so I can do the math.

According to the free Wikipedia, it states that a bean pie is a sweet custard pie whose filling consists of mashed beans--usually navy beans--sugar, butter, milk, and spices.  Common spices and flavorings include vanilla, cinnamon and nutmeg.  Variations can include cloves, ginger, etc"  It's interesting to know that, "Bean pies (except those containing vanilla or imitation vanilla extract, as these contain alcohol) are commonly associated with African American Muslim cuisine.  They are also associated with the Nation of Islam movement its leader, Elijah Muhammed, encouraged their consumption in lieu of richer foods associated with African-American cuisine, and the followers of the community sell bean pies as part of their fund-raising efforts. I like that idea, and I'm already sold.  That's all I needed to hear.  It's healthy, cheap, and easy to make.  Best of all, its so delicious. so lets do it:)

Ingredients:

Soak your beans for 24 hours for
better nutrition absorbtion

• White Beans 2 cups cooked and drained
• Sugar  3/4 cup  (I used 1/2 cup brown sugar and 6 artificial sweeteners)
• Butter 3/4 cup softened
• Milk 1/2 cup (or non dairy, I used coconut milk)
• Flour 1 tablespoon
• Vanilla 1 teaspoon
• Cinnamon 1 teaspoon
• Pumpkin pie spice 1 teaspoon (optional)
• Nutmeg 1/2 teaspoon
• Cloves 1/8 teaspoon
• Pie Crust 9 inch (Not cookie crumb crust)

Instructions:  Preheat oven to 350 F

Mix all the ingredients together till blended
well.

• Mix all the ingredients together in mixer and mix well.
• Strain through strainer to catch all the bean skins.
• Pour into a 9 inch pie crust, and set that on a cookie sheet
• Put in oven and bake approximately 45 minutes, or until there is a nice golden crust and a knife comes out clean once poked in the center.  It smells so lovely with all the spices.  

Yes, tis the season folks. Holidays are right around the corner, and this is just a beginning of more delicious recipes that are cheap and easy to make for those Holiday dishes.   Your family and friends will think you really outdid yourself with one of these pies. They do make great "I love you gifts" any time of the year. My brother used to say that I was the "Hostess with the Mostest" with my million dollar recipes.  I hope this Sweet White Bean Pie sparks an interest to do something creative with those beans besides baking them, or serving them re-fried.  It's healthy, cheap and delicious and so easy to make.

Yummy Sweet White Bean Pie tastes like a cross
of sweet potato pie, and pumpkin pie, with a
strong egg custard texture.  Mmm. GOOD.

Well, that's it for now.  Again I leave you with many blessings.  If you like my simple recipes please feel free to share this site with others so they too can be inspired to cook too.  Goodnight dear reader.

Sincerely,

Mary Helen

FAT-FREE ICED MANGO DE-LITE

A dairy-free, fat-free, low calorie iced mango dessert, serves 5-6, for under $1.00. 

Summer is here and the heat is on.  There are a variety of fruits in season, and mango is one of them.  I found this one pound bag of 100 % mango pulp at the dollar store. Good deal as frozen is second best to fresh.  

Anyway, I want to share this very lite mango refreshing Dairy-Free dessert.  Lite, because it has NO-FAT AND IS LOW IN SUGAR.  Besides low in calories it cost less than $1.00 to make, and serves 5-6 servings. It only takes minutes to prepare, and there is nothing artificial about this right? 

I'd say this is healthier than any other store or restaurant product similar to this homemade dessert. Where else can you really control the fat/sugar content?  Nowhere unless you pay for it in a specialty health shop.

Here is how I did it and this is what I used...

Ingredients:

• Mango 1/3 pound of fresh or frozen
• Ice 3-4 cups
• Water 1 cup
• Sugar 2-3 tablespoons ( Yes you can substitute)
• Vanilla 1 teaspoon
• Lemon Juice 1 teaspoon
• Blender capable of pulverizing ice. I use my Vita-Mix.

Put all the ingredients in the blender on high, till the desired thickness is achieved. Serve immediately as it will begin to melt.  This is when the straw comes in handy.  Slurp.  Yum.

So here you have it.  I hope you like this recipe.  I am sure your loved ones will.  If you like my blog please feel to share and tell your friends about it.  I do have healthy,simple, tasty, and cheap recipes here on this site.  In this day and age, with the high cost of living, along with medical illnesses we need all the help we can get.

Thank you for allowing me to be of service.  I thank the Lord for all that I do.

Many blessings,
Mary Helen

FERMENTED CABBAGE-SAUERKRAUT

About 3-4 weeks ago I sliced into shreds 2 small heads cabbage one purple and one regular.  I put them in a bowl covering with water.  I added 1/4 cup salt.  Let sit for 2 hours, then rinse to wash out most of the salt.  Pack tightly into 2 quart size jars, leaving 3 inches on top.  This will expand.  You then want to add vinegar (I used kombucha vinegar) about one inch over the cabbage. I inserted a smaller jar within the jar to keep it down in the liquid.  I covered it with a napkin and a rubber band to hold it in place.  Set this in another container as it will most likely expel some of it's juices during the fermenting stage. It will start to smell bad.  But hey it's cabbage.  This is normal.  So is the white crud that will grow on top.  When done you just discard.the top.  Cover with a non metal top and put the rest in the refrigerator and enjoy this wonderful Probiotic food.  The taste is so good.  It has a very tangy flavor.  It is still quite crisp and pretty.  Oh yes and it is also very inexpensive.

Do not mistake this Raw Probiotic live Sauerkraut for the store bought sauerkraut.  There is no comparison. The store bought kraut is dead.  It's been cooked in distilled vinegar, and salt.  Sad because they took a healthy vegetable and made it actually harmful.  Here this living food is still raw and alive and highly nutrition.  It is loaded with vitamins and minerals and has the anti cancer fighting chemicals... PHYTO-NUTRIENTS. I let time take over and today,and now it is a PROBIOTIC food as well.  I prepared this so easy right?  Slice, salt and water and time. 

Probiotic food has been known to ward off hangover's if eaten beforehand.  It also wards of cancer and diabetes.

I have been a diabetic for over 10 years now.  I am glad to say, today I am a survivor of diabetes, and all that goes with it.  Since I've been using healthy naturally made probiotic foods about one year now,  my diabetes, high blood pressure, and cholesterol has long gone. So has any arthritic pain. Thank God.  I just got tired of being sick and tired, and not being able to plan my day. I decided to take control, because I realized, we do have free agency and we do get to choose what goes in our body. So far I've been able to keep the 40 lbs that I unintentionally lost in the process too.  That's just another plus for me.

Today I can eat what I want, of course in moderation without fear.  I have not had to check my sugar, call 911 and best of all I get to have a life now free of any medication.   Today, FOOD IS MY MEDICINE.

Anyway, I thank God, and I am grateful.

Try it and have fun in your kitchen. 

Enjoy your well being with food.

Let us get well together.

Many blessings

Mary Helen

CURRIED SPINACH BREAD PUDDING

Good afternoon, my son came over this morning hungry as usual.  I was getting ready to leave so I didn't have anything planned.  I searched my pantry and came up with a can of spinach, eggs, and bread.  I thought hmm, I had less than an hour before my ride arrived.  So let's get busy.

• Preheat oven to 350
• 4  eggs beaten
• 1 1/2 cups milk (yogurt, buttermilk or coconut milk etc. I used kifer milk because I make it and readily had it) 
• 1/2    cup onion diced (green, white, yellow, it doesn't matter)
• 2   cups day old bread cubed 1 inch
• 1   tbsp curry powder (this is optional but then I would have to change the name above)
• 1   clove garlic minced
• 1    cup cheese grated (I used yellow, but white would be great)
• 1     tsp salt
• 1/4  cup oil  (I used extra virgin coconut oil or butter)

Beat all ingredients well before adding bread cubes, reserving some cheese for the top.  Let sit for about 5 minutes for the bread to absorb the egg mixture.   Bake in casserole dish for 35-45 minutes.

This tastes similar to Spinach Quiche with curry flavor.    And all it was was some stale bread that no one wanted to eat, some eggs and a can of spinach, with cheese.  Who knew it would taste so good.   Yet feed a family of 6 for so little.  It yielded two of these bread dishes.  My son took the other one home.  It has veggies, protein, and carbs.  It's tasty and filling.  What more can one ask for.  Have fun in your kitchen.  Explore

Peace, and many blessings.
Mary Helen

SPICY RAW-FERMENTED PEAR RELISH

I picked up quite a bit of beautiful bosc pears Saturday morning.  I love to can for food storage, but I also wanted some of these pears in raw form.  I know I can't eat that many pears before they go bad.  So I'm going to ferment these for it's probiotic effects. I'm trying to get healthier, and every bit of  raw probiotics helps.  Remember, FOOD IS MEDICINE.

I made this recipe on Saturday evening. Today is now day 3, and it has been sitting in a warm corner to ferment since then.  Yummy  I get to "Reap what I sowed" now.  Well, it looks good.  It still is sweet, yet tangy. It smells very mouth watering, and tastes even better.  You can still taste all the pieces of prunes as well.  Even though it is raw, the hard grated pears have softened quite a bit, but not mushy.  I can just imagine all the juices in harmony, because I can already taste it.  I'm planning on letting it ferment another couple of days though because I like real tangy food, or at least in some of my ferments.  So I'd say this is coming right along.  By the way, This Pear Relish/ like salsa goes great with chips, or crackers.  But for me I would have added (and I'm going to in a minute) a lot more cayenne chili.  Ok, here goes...

Preheat oven...just kidding.  Just checking to see if anyone is reading this.  lol.

12  Pears, washed, dried, and grated
1   onion large (I used green top and bottom)  Chopped small
1   tomato diced small
1   lemon large, just the juice
1   tbsp Ginger grated
1/2 cup Prunes large, pitted and chopped
1   tbsp Salt
1   tbsp Parsley, fresh or dried
1   tbsp Cayenne red pepper  Fresh crushed or powdered. Note, can use jalapeno or serrano.
1/4 cup  Kombucha vinegar, but any will do.
1/4 cup water

I put the grated pears in a bowl and let it air till slightly browned.  It happens quite fast.  Start adding the ingredients as you chop, or dice them.  The fruit will release a lot of it's own juices by now. I saved the kombucha vinegar for last and used that liquid to top the relish once I put it in sterile jars, and cover with a non metal lid in a warm place for 3-5 days.  Then refrigerate after  It will continue to ferment in the refrigerator but at a slower rate.  No worries, it will only get better.  Can last a long time safely, but it's so good it probably won't last that long.  At least not in my home.  My family loves it.  If they only knew how healthy it is.  Lol.  Shhh don't tell them.

By the way, I rendered 70 oz of my Spicy-Fermented Pear Relish.

All this would have cost a bundle purchasing this elsewhere.

Thank God.  Waste not, want not is my motto.

Peace, and many blessings...

Mary Helen.

P.S.  Just a quick update...
Yes I said 3 to 5 days.  But just to let you know, it's best fermenting for 10 days out before putting it in the refrigerator.  It's really fermented and it's bubbles keep popping up.  It's so tasty besides good as in healthy probiotics too.  Their both good, you try it and decide for yourself!  I had extra jars fermenting, so I did try it:))

Does anyone "eat" the steeped green tea leaves? - General ChowhoundingTopics - Chowhound

Does anyone "eat" the steeped green tea leaves? - General Chowhounding Topics - Chowhound

I do all the time. I call it my "instant greens". I make a casserole cooking...

• 1 cup rice with about  4 Tbsp.  dried green tea.
•  I add a little coconut milk in the water to equal 2 cups liquid. I then
•  add, 5 spiced tofu  (optional, but you can add chicken or beef) .
• Add sesame seeds (optional, but it pumps up the nutritional content) 
• soy sauce to taste, a few dashes. 
• one tsp sugar or sweetener, just to bring out the flavors.
• 1 tbsp oil, I used sesame 

 I first bring the liquid to a boil, add all the ingredients and cook this in a one pot casserole for 15 minutes covered on low.  I do use Gen Mai Cha as it is my favorite for cooking this dish because of the sweet flavors the roasted rice gives. Its quick, easy, healthy, and a cheap way to get your greens. And you don't even feel like you are eating veggies. Which is great if you are not a veggie lover, or you don't have any greens on hand. One more thing. It's absolutely delicious!! Sometimes I even make patties and you can deep fry these babies too, for a variety. So yes you can eat green tea leaves. Most of my herbs I use for cooking are made from leaves. Right? right.  You can also add other veggies like peas, edename etc., chicken, whatever you want.    My herbalist told me to drink/eat lots of green tea to detox my body from all its impurities. This is just one way to eat your Greens.
I hope you have fun exploring the wonderful ways to add simple healthy ingredients to your simple recipes.  Your turn.  Have fun.

NOTE:  This not my prettiest casserole today, but it's health and tasty

CANNING BLACK BEANS

HOME CANNED BLACK BEANS

I just realized I titled this canning black beans while in fact you can can any beans using the same method.  Silly me.  Well yesterday I put my black beans to soak for 24 hours.

 Why soak beans?

1. It will boost the nutritional value up 20%. And that is a lot more protein, calcium and minerals by just soaking.
2. You get rid of some of the indigestible complex sugars that cause gas.
3. It also allows for quicker cooking. We do know that quicker cooking equals less nutritional loss right? Good.:)

NOTE:

Usually I soak my beans to a almost a sprouting level which takes anywhere from 24-48 hours. You do have to rinse the beans with fresh water at least 3-4 times a day.

Why can my beans? They are so cheap. Why?

1. Cooking beans properly takes at least 24 hours, so it saves a lot of prep time.
2. It's a lot cheaper than buying canned beans.
3. A good source of instant protein
4. It's energy efficient
5. It's healthy fast food

CANNING:
Note:  Make sure all jars lids and rims are clean and sterile to avoid any bacterial growth.
I have my lids simmering till ready for use.

• Filled jar 3/4 full with beans. Topped with bean broth leaving one in head-space (follow your canner's instructions)
• Remove any air bubbles around the edges.
• Wipe rims clean with a damp not wet towel.  (Very important)
• Fill canner 3-4 inches water simmering, adding 1 tbsp vinegar to prevent jar from getting cloudy
• Cover jars with hot lids, and seal tightly by hand only.
• I used 12 ounce jars so I am pressure canning for 70 minutes on high.
• Once the safety lock has released, remove jars with proper utensils and put on towel. Be careful not to burn yourself.
• Now anytime soon if not already you should hear that all time favorite canners sound... Pop!  That's the sign of a good seal.

Note: the picture below is a sign of a properly sealed jar.  See the indentation in the middle?  Good.:)

Note:  The picture below if you look carefully the middle of the lid has a round bump.  It hasn't sealed yet.  But it will.  However if you still see that bump once it has cooled.  Something went wrong.  It is best to refrigerate the goods and use it as soon as possible

Well for 2 lbs of beans which cost me a couple of dollars I got 9, 12 ounce jars of canned black beans.  8 jars fit in the canner and I froze the other one.  You can do that with canning jars IF you leave head space.   Otherwise it would burst.  I also got  another 16 oz of cooked black beans that I didn't can and is ready to use any way I wan't.  

I'm thinking tortilla soup for one.

Folks I hope this helps any then i'm a happy camper...

Peace and happy canning.:))

Easy Texturized Vegetable Protein aka TVP

 I have been using TVP for over 40 years now. I started using it then because I wanted to get fit. So I went on a lacto ovo vegetarian diet. Did I ever get fit, never had a headache, was a runner, swimmer.  Loved to dance.  Weighing in at 100 lbs. Wow, it all slipped away when I married a well to do business man. He introduced me into oriental gourmet, and meats with their tantalizing sauces and flavors.  Unfortunately our marriage disolved within months, but not my eating habits.  I continued on this path of destruction, slowly killing myself cooking meats, junk foods, etc.  It just got harder to get back to a healthier eating (healtheir eating = healthier lifestyle)habit. I've been diagnosed with diabetes, high blood pressure, high cholesterol etc... bla bla bla!
 But here I am, doing it again,40 years later.  Only this time it's ALL HOME MADE!  I have total control of what goes in my body.  Today I choose GOOD EATING. Already I feeling better and its been only 2 months.Thank Heavenly Father!  No more depression, fatigue, aches and pains residing.  And no more tremors.  Yay!  Thank you Dr. Adam Mamelak, at Cedars Sinai Medical Center!  Not a dull moment in my life.

Ahem, getting back to TVP I started using it  because it was a healthier alternative to meat. Personally of all the other faux meats, this one is the best. It absorbs the flavors very well.  And it really doesn't have that odd taste of TVP.  Sometimes I do 1/2 meat and 1/2 TVP.  My "eaters" never knew the difference. LOL

I accidently discovered 15 years ago, that if I put the tofu in the freezer to freeze, the texture came out spongy. At first I thought ugh, what am I going to do with this. It no longer was the tofu I put in texture wise so I dried it and Voila!! Looks, and cooks just like TVP. I gotta admit the taste is better than store bought TVP. They claim it has no taste but I can taste it. Not my HOME MADE TVP! Here it is folks...

• wash and freeze tofu
• defrost and squeeze whey out (reserve whey)
• crumble and cook like ground meat
• or oven dry on low and store. Talk about storing, this is a great emergency food, to keep around.

Today the going rate of TVP averages $4.00 lb. You can make your own, paying only the price of your tofu. What? Maybe $1.19. Big $avings here folks. It all adds up.

  FYI, it would be cheaper to make your own tofu out of fresh soybean, but that's another story, and not today:)
<<smile>>

Easy Yogurt Making

Simply

• Bring one quart minus 1/2 cup milk to an ALMOST BOILING POINT. Cool to just warm.
• Add 1/2 cup plain yogurt
• Stir, cover and rest:))
• Let sit in warm place for 8 to 14 hours. (time varies, the longer you let it sit, it the more tart it becomes. for desserts about 8 to ten hours. Longer for sour cream effect.

• For Yoplait texture add 1 tsp dissolved gelatin (optional)

Enjoy making ur own yogurt and $ave $

Check out how much you will save??? and these are small 5-6 oz too. Compare that to making it yourself costing only $0.81 per quart if you buy the gallon of milk at $3.25. Now you feel me? Good Ps. I was buying 2-3 quarts a week. Not anymore:))

<>

Easy Yogurt Cheese

So very easy folks.  Yogurt cheese is very very versatile and can be used for desserts like cheesecake and ice creams. It is great for baking, salad dressings, and dips.  It is so healthy, and did I say cheap if it is home made?  Yes, very cheap

• put yogurt in cheesecloth or bag and hang over bowl to catch whey, in fridge.  
• 
  Enjoy being creative and don't forget to...

<<smile>>

Veggie-Cous Cous Stuffed Portabella Mushrooms

This quick and easy dish looks like it took hours to prepare and cook. Not really.

• preheat oven 350
• add 2 parts boiling water to 1 part cous cous, cover for 5 min.
• chop veggies, and tofu
• stir fry 3 min
• add cous cous, then cheese (cheese holds it together, besides adding more calcium and protein) 
• stuff mushrooms,
• bake for 12 minutes
• serves 2
• Cost $1.50 for both (picked up these portabella's at the .99 cent store)
• prep to table time 15 min or less
• enjoy and don't forget...

<<smile>>