Vegetable Beef 1 pound lean ground beef (I used 80 - 20) 3 large yellow onions, chopped 3 medium potatoes, peeled and diced 3 cloves garlic, chopped 1 cup dried mixed beans (pinto & Navy)* 1 large (28 ounce) can diced tomatoes 1 (15 ounce) can whole kernel corn 1 (15 ounce) can mixed vegetables 1 tablespoon dried parsley 1 teaspoon cayenne pepper salt & fresh ground black pepper to taste 2 tablespoons extra virgin olive oil 32 ounces low fat chicken broth 3 chicken bullion cubes dissolved in 1/4 cup boiling water Using a pressure cooker, cook mixed beans thirty minutes, lower pressure to atmosphere, rinse, and pressure with plenty of water for another 1 hour. Or use canned beans. In a large Dutch oven (I use a 7 1/2 quart cast iron), brown the ground beef in a small amount of olive oil, drain and rinse in hot water to remove as much fat as practical. Return to the pot and add onion. Cook on medium high heat until onion is soft. Add the remaining ingredients, cover, and simmer 1 hour. *1 cup before cooking

Ingredients: 1 can Sliced Okra 1 can Diced Tomatoes (no salt added) 1 large onion, chopped 1 qt water (or chicken stock) 1 1/2 teasp salt 3 Tblsp. Smart Balance Spread* 1 cup dried Navy Beans 1 cup dried Pinto Beans Method: In a large pot cover beans with plenty of water and boil gently for 1 hour. Meanwhile add the remaining ingredients to the Crockpot and set the temperature for high. After beans have boiled for an hour, drain them in a colander and add them to the Crockpot. Cook on high for about 8 hours. A bit of minced pickled jalapeno is nice added at serving time . . . or pickled beets . . . or home made chow chow. And don't forget the cornbread. *Use more traditional seasonings if heart disease is no problem. You may want to omit salt as well for blood pressure control.