O is for Oats, Olives or Onions

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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.