4 cups small white beans (or pinto, adzuka, other)
warm water
2 medium onions
2 tbsp butter
2 tbsp extra virgin olive oil
1 small can tomato paste
3  tbsp naturally fermented soy sauce
3 tbsp vinegar
1/4 cup molasses
3 cloves garlic, peeled and crushed
1 tsp sea salt
pinch of red chili flakes

Cover beans with warm water and leave in a warm place for 24 hours.  In a flameproof casserole, saute onion in butter and oil. Drain beans, rinse and add to casserole, with enough water to cover them.  Bring to boil and skim.  Add remaining ingredients, cover and bake in a 350 degree oven for about 6 hours, stirring occasionally and adding a little water, if necessary, to prevent burning.  Serve with sauerkraut, whole grain or corn bread and turkey, lamb or vegetarian sausage.  Note : if desired add 1/4 pound naturally smoked bacon. Chop in 1/2 ” pieces , gently fry and add to beans 1 hour before serving.

It is so easy to make little changes that go a long way. Make some for yourself or for your family.

We all want our kids to have a treat, so instead of buying packaged cookies – make your own.  Don’t buy processed and packaged foods. Never buy foods with ingredients on the label that you can’t pronounce!!

Here is a delicous cookie recipe that you can make for your family.  It is a treat, but it still contains healthy things.

Lisa’s Secret Cookie Recipe: Fruity Oatmeal

( Use organic ingredients for best results)

Preheat oven to 350 degrees.

 In a large bowl cream together:

• 125 g salted butter, softened
• 1/2 c raw sugar
• 1/2 c demerara sugar

Add and mix well:

•  2 large eggs
• 1 c unsweetened apple sauce
• 1 tsp pure vanilla extract
• zest of 1 large orange

Add and mix until blended together:

•  3 c whole oats
• 2 c whole spelt flour
• 1/2 c ground flax
• 1/2 c hemp seed nut
• 2 tsp aluminum free baking powder
• 1 tsp sea salt

Mix into dough:

•  1/3 c unsweetened, unsulphered dried cranberries
• 1/3 c unsulphered dried apricots, chopped
• 1/3 c raisins

bake, eat and enjoy!

You need:

1 1/2 c brown sugar
3/4 c canola oil
3 eggs beaten
1 1/2 tbsp melted butter
1 tsp vanilla
2 cups grated zucchini
1 1/2 c unbleached flour
1 c whole wheat flour
2 tsp baking soda
1 tsp baking powder
1 tsp salt
1 tsp cinnamon
1 tsp ground cloves
1 c roasted and chopped walnuts

Preheat oven to 350 deg F

1. In large bowl, mix sugar, oil, eggs,butter and vanilla and beat well with a whisk. Mix in the grated zucchini.

 2. In a separate bowl, combine all the remaining dry ingredients and mix well. Gently stir the dry mixture into the wet. Pour the batter into a well-oiled loaf pan and bake for about 1 hour until firm and a toothpick comes out clean. Cool for 15 mins before removing from pan. Enjoy!!

Serves 6 to 8

You will need:

2 tbsp olive oil
1 cup chopped onion
2 cups diced celery
6 cups stock or water
3/4 cup dry green split peas
1 bay leaf
6 cups diced zucchini
8-10 cups fresh spinach or chard, washed and chopped
1/4 cup chopped fresh parsley
2 tsp chopped fresh basil
salt and pepper to taste

What to do:

1. In a large pot, saute the onion and celery in the oil until soft.

2. Rinse the split peas. Add 4 cups of the stock or water, the split peas and the bay leaf to the soup pot with the onions and celery. Bring the mixture to a boil and then cover and simmer on low heat for about 40 minutes.

3. Add the zucchini and remaining stock or water. Cook for another 15 minutes or until the zucchini is soft. Remove the bay leaf and puree the soup in a blender. Return the pureed ingredients to the soup pot and stir in the spinach or chard, parsley and basil. Season with salt and pepper to taste and cook just until the greens have wilted. Serve hot.

Enjoy!