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This Garbanzo (Chick Pea) loaf can satisfy that craving for meat loaf, hence Cheat Loaf.

Did you know that meat leaches calcium out of our bodies?  Go figure.

First:  Buy this pressure cooker:

Presto 8 Cup Stainless Steel Pressure Cooker  Never use aluminum, k?

NOTE:  If you buy one, make sure to get an extra rubber seal, although my original one seems to be lasting forever.  

Dear friends:

As you may know, I am caring for a friend who is undergoing Chemo for breast cancer.  Her husband is far away working in oil fields and her adult children are also too far away to help with the many trips for chemo etc.

Providing nutrition for a cancer patient requires special attention to healthy proteins and reduced/eliminated sugars.  Sugar is cancer's favorite food and is used in PET Scans to find the cancer cells.

So I was inspired to look into beans.  I must admit, I have not been a bean fan with the exception of making my own hummus.

I didn't want to use canned beans because breast cancer is very dependent on estrogen uptake, and canned foods contain a hormone distrupting chemical - BPA

A Common Plastic Chemical, BPA, Is Shown to Affect Breast Development in Fetal Monkeys

Study: Canned Foods Much to Blame for Exposure to Synthetic Hormones

Canned Foods Contain Gender Bending Chemical, Say Scientists

I personally stopped using canned foods about a decade ago and my children have as well.

So, I want to recommend buying/using a pressure cooker, which are now idiot proof and don't blow up.  Really, very safe, just follow the instructions.  It takes ONLY 5 minutes to cook a whole bag of garbanzo beans that soaked overnight and yields 9 cups of cooked beans or 9 cans for a fraction of the cost.


My working mom used her pressure cooker a lot to prepare our meals.  I have been using a pressure cooker to cook stews for decades but only cooked beans for my hummus.

Lacking a flare for the obvious, I researched.  

Research indicated that beans are a great source of protein for cancer patients and everyone, for that matter.  Well, duh me! Beans are also incredibly affordable.

Foods That Fight Cancer?

The active ingredients in beans that scientists believe may play a role in cancer prevention include: saponins, protease inhibitors and phytic acid. These compounds, called phytochemicals, are found naturally in plants and appear to protect our cells from damage that can lead to cancer.

In laboratory studies, saponins have shown the ability to inhibit the reproduction of cancer cells and slow the growth of tumors in several different tissues. Protease inhibitors have slowed the division of cancer cells and helped to prevent tumors from releasing substances called proteases that destroy nearby cells. Phytic acid has shown the ability to significantly slow the progression of tumors.


I researched "How to cook beans in a pressure cooker" and found the instructions overcooked the beans so I experimented and taught myself how to cook dried garbanzo beans.  

I wanted cooked but not mush.  I am at high altitude, so if you are not, you may have to experiment, too.  

I add more water, about 4x the bean volume and cook an entire bag of beans in one cooking (after much experimentation) for 5 minutes for the loaf/hummus, or 9 minutes for firmer beans for saladLike this|

Place large strainer in kitchen sink
Place water and beans in pressure cooker on stove burner
Bring to boil uncovered
Leave heat on high
Set timer to 5 minutes
When timer rings
Carefully lift PC from stove
Place in your sink
Run cold water over cover until pressure valve releases
Lift from sink
Place on kitchen towel on counter
Open cover WITH TOP FACING you so the steam does't poof out into your face
Pour beans into strainer
Can freeze portions, I refrigerate first and then freeze in cheap sandwich bags

*IF your beans are still too firm, repeat above and pressure cook for a couple of minutes.  try to achieve the perfect bean in the least amount of cooking time.  BTW, I really like the taste of Garbanzo beans after they have soaked over night w/o cooking.  Try one!


For that matter, here's a link to a lot of pressure cooker recipes:

I use this pressure cooker, it is idiot proof:

To date I have successfully made a delicious African/Indian Garbanzo Stew and  this Garbanzo Loaf my friend dubbed "Cheat Loaf" because I wanted to have the experience of Meat Loaf without the calcium sucking red meat that is not good for cancer patients undergoing chemo.  

Btw, I had no idea that red meat depletes calcium in the body.  My friend and I both are blood type O+ red meat lovers UNTIL NOW.  We have both had multiple kidney stones.  Coincidence?

The high protein in red meat speeds the excretion of calcium.

The recipe for the Cheat Loaf is below the sleeping oranges "S's" below:

Btw, my Cheat Loaf passed the taste test for a toddler who gobbled it up, a 13 year old boy who asked for seconds, and 4 adults who love me and said they liked it very much.  I'll trust the toddler & teen opinions everytime, as others might be too nice to say "yuck"

Enjoy!  As with any recipe, also enjoy experimenting, too.

Garbanzo Loaf

Soak 4 cups of chick peas overnight, add garlic/onion powder to soaking water for flavor enhancement.

Drain beans and thoroughly Rinse

Place basket in your pressure cooker (should come with it).  Set burner on HIGH.  Cook with 3 T of coriander seeds, optional gives some texture to the loaf.

Set timer for 5 minutes WHEN the pressure begins.  
Add water to reach 1" above top of beans
Drain & rinse, let cool

Finely Chop and cook
4 onions
3 peppers (I used three different colored peppers for eye appeal & flavor)
4 stalks of celery
Make sure the veggies are thoroughly cooked.
in olive oil (you can steam veggies to reduce oil content, but olive oil is REALLY good for you.  Mediteranean women have very low rate of breast cancer)

Add two cloves of finely chopped garlic & 1 T tumeric for color and cook w/veggies towards end so you don’t burn garlic.

You can place the pressure cooker in your sink and run cold water over the top to release the pressure.  DO NOT try to open the cover until the pop up pressure valve drops/releases.  Remove cover, drain the beans.

Mash Garbanzo beans(I leave about 25% whole).  I use one of those old-fashioned, wire potato smashers.

Toss beans with veggies

5 well scrambled raw eggs
5 slices dry Jack Sprat Bread slices (I leave the bread out overnight to dry it) then run through my food processor to make Bread Crumbs
1 Cup softly cooked brown rice (Can use the "cook for 90 second" microwave whole grain rice)
1 Cup salsa (I used mild)

Seasoning to taste with the following (begin sparingly and increase to your liking):  Suggested quantities
2 T Salt
2 T Pepper
2 T Onion Powder
2 T Garlic Powder
5 T Worchester Sauce (this gives the loaf a Faux Meatloaf taste) start sparingly and adjust to taste.  I used about ¼ a cup of Worchester Sauce

If you want an Indian* flavor DON't do the above but add the following to suit you taste:
Chili Powder
Gharam Masala
Sautéed cumin seeds (cook separately in oil until seeds “pop VERY YUMMY) or ground cumin

Thoroughly mix the ingredients the same way you would if making meat loaf.

TASTE TEST – The flavorings will weaken with baking so adjust seasonings to suit your preferences.  You can safely taste the mixture to suit your family.  I made mine “toddler friendly”.  Keep in mind, the loaf will taste like it does when unbaked, only a bit weaker tasting after baking.

For my “Faux Meatloaf/Garbanzo Bean loaf”, nicknamed Cheat Loaf, I used the following topping generously, although this topping gave me heartburn.

Easy topping for Faux Meat Loaf:
This loaf will fill a 9 x 13 pan so you want a good amount of sauce to cover the loaf.  Kids love this sauce.

In a non-stick pan, add

1 Bottle of Ketchup
½ can of tomato paste
3 T Worcestershire Sauce (can adjust to your taste, the W sauce gives the sauce a brown sugary taste, go figure)

You want the sauce to be about the consistency of Ketchup when done, so adjust w/tomato paste to thicken, or veggie juice to thin.

Preheat oven to 350 degrees
Cover baking dish with Olive oil so loaf won’t stick
Spread Garbanzo Bean mixture evenly in pan
Bake for 40 minutes uncovered
Cover with Easy topping above
Bake for 30-40 minutes uncovered until outside edges are dark

Let sit for a good ½ hour before serving to let the loaf set.  Leftovers are awesome!

Serve with greens and a crunchy salad.

*If you choose the Indian version, I suggest trying this for a topping:

Tahini, Tamari & water.  
First, thin out the tahini with water, carefully add the VERY salty, but delicious tamari to taste.  Serve as a side sauce, because of nut allergies and/or taste preferences.

Another option with the Indian version is to serve Mint Chutney on the side. Grind fresh Mint & Cilantro in your food processor (I add to a little bit of sour cream for eye appeal, and cayenne for heat)

Health benefits of garbanzo beans - Can heal a sluggish colon, improve nutrition uptake  also these health benefits.

I crunched the numbers.  Home cooking dried garbazo bean package, which costs about $1.50, yields 9 cups of cooked chick peas.  A drained can of garbanzo/chick peas has abt 1 Cup of beans.

Garbanzo is a excellent source of protein.  The cost per ounce for Chick Pea/Garbanzo bean protein is $.16 per ounce.  VERY AFFORDABLE.


I cook the beans a little less (5 minutes) and put in baggies for a quick, very portable, nutritious Chick Pea salad:

Olive oil & lemon juice
Chopped:  red onion, celery, carrot, peppers, tomatoes, cucumber
Spice to your tastes.  

The cooked beans freeze well, just cover with cooking liquid and freeze in zip lock bags or containers.  Thaw, rinse, eat

ASK FOR A PRESSURE COOKER FOR X-MAS, my Presto 8 Cup Stainless Steel Pressure Cooker is truly idiot proof.  

NOTE:  If you buy one, make sure to get an extra rubber seal, although my original one seems to be lasting forever.  

Much healthier than canned/processed foods.



Wow! $.16 an ounce for protein. Great new information.

96%25 votes
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Comment Preferences

  •  Excellent diary. Many thanks. (4+ / 0-)

    Vegetarian here for many years.

    Stonewall was a RIOT!

    by ExStr8 on Fri Nov 16, 2012 at 12:35:11 PM PST

  •  So nice of you to help out (5+ / 0-)

    I'm sure you're friend is very grateful for your help.

    Garbanzo beans are an excellent idea!

    Please stand by. I'm looking for a new sig line.

    by Betty Pinson on Fri Nov 16, 2012 at 12:42:41 PM PST

    •  We are both appreciating this experience (4+ / 0-)
      Recommended by:
      john07801, ExStr8, Russgirl, Cronesense

      and the cancer education we are receiving.

      She is going to make it.  I will write her story once the process is complete.

      I am also blessed to be in a position to be helpful.  We laugh and cry a lot.

      It's difficult to be happy knowing so many suffer. We must unite.

      by War on Error on Fri Nov 16, 2012 at 12:45:31 PM PST

      [ Parent ]

      •  Thanks for the recipe... will try this weekend! (2+ / 0-)
        Recommended by:
        War on Error, ladybug53

        Also...for your friend in need, who is lucky to have you as support.  We all should be so lucky!

        Woops! Study Accidentally Finds Chemotherapy Makes Cancer Far Worse

        ...Meanwhile, dirt cheap substances like turmeric and ginger have consistently been found to effectively shrink tumors and combat the spread of cancer.

        In a review of 11 studies, it was found that turmeric use reduced brain tumor size by a shocking 81%.

        Further research has also shown that turmeric is capable of halting cancer cell growth altogether.

        One woman recently hit the mainstream headlines by revealing her victory against cancer with the principal spice used being turmeric.

        Note:  Buy tumeric at health food stores, as it is NON-irradiated so you actually get the real health benefits.
        Also... check out baking soda and cancer cure.  Really.

        Best to all.

        •  Yes, all her food is now yellow from tumeric (2+ / 0-)
          Recommended by:
          Cronesense, ladybug53

          And once a day, after a meal, she takes 1/2 teaspoon of baking soda.

          Sadly, she was a Stage III-IV and has a young child so we raced to Huntsman's cancer center, throwing kitchen sink at this one.

          I'll write the long story when she is on the other side of this scare.

          A friend of ours has had success with NEEM, too, but you have to be uber careful about supplements taken while undergoing chemo.

          True tidbit:  We both chimed in at the same time and said "But we hate chemo" as our tears squirted the doctor delivering the bad news.

          We have taken this stance:  The enemy of my enemy is my friend.  

          It's not anywhere near as bad as we had anticipated.  She has not vomited once!

          It's difficult to be happy knowing so many suffer. We must unite.

          by War on Error on Fri Nov 16, 2012 at 01:41:03 PM PST

          [ Parent ]

          •  Make sure her med onc knows (1+ / 0-)
            Recommended by:
            War on Error

            what other foods, vitamins, supplements she's taking.  Some may cause complications.  A friend of mine undergoing chemo for bc once drank a gallon of some strange kind of mushroom concoction.  It caused her kidneys to fail.

            I had chemo before surgery and was fortunate to find that the chemo completely eradicated my 3 cm breast cancer tumor.  So it does work, it just depends on the type of breast cancer.  Since then, research has helped docs tailor treatment regimens to the specific type of cancer, so that helps a lot.

            Please stand by. I'm looking for a new sig line.

            by Betty Pinson on Fri Nov 16, 2012 at 03:40:47 PM PST

            [ Parent ]

  •  Great recipe, thank you (4+ / 0-)
    Recommended by:
    War on Error, ExStr8, cachola, ladybug53

    And what a wonderful friend.  Also, thanks for taking a bit of the fear out of using a pressure cooker.  I've terrified of them because there were always those stories when I grew up about the exploding pressure cookers -- and they were more complicated.

    " My faith in the Constitution is whole; it is complete; it is total." Barbara Jordan, 1974

    by gchaucer2 on Fri Nov 16, 2012 at 12:53:37 PM PST

    •  Have no fear. Really, mine is idiot proof (3+ / 0-)
      Recommended by:
      ExStr8, Dvalkure, gchaucer2

      I am careful to avoid the steam which is easy to do.  When cooking is done, I carefully place the cooker in my sink and run cold water over the top until the pressure releases.

      You will LOVE cooking with a pressure cooker.  

      It's difficult to be happy knowing so many suffer. We must unite.

      by War on Error on Fri Nov 16, 2012 at 12:58:01 PM PST

      [ Parent ]

    •  Add me to the terrified of pressure cookers list (4+ / 0-)

      but when I read that it takes 13 minutes or even less  to cook garbanzos I think I am finally ready to buy one.

      I cook A LOT of beans.  A LOT.  Hate the canned stuff but also don't like waiting sometimes hours for the beans to be soft.

      I have one question:  have you noticed any difference in taste in the beans cooked the regular way and those cooked in the pressure cooker?

      •  No difference at all. (3+ / 0-)
        Recommended by:
        cachola, ladybug53, gchaucer2

        To enhance the flavor I like, I add both onion and garlic powder to the soaking water.

        To be honest, I love the way the beans taste after soaking overnight, before cooking.  They taste like a fresh veggie.

        Also, I am at high altitude, so you might have to experiment like I did.  

        I have some white beans soaking now for a white bean stew tomorrow.  In the pressure cooker, it takes less than 1/2 an hour for the whole stew to be ready to eat.  I like the veggies I add chunky cut.  I peel cut veggies while beans cook.  I remove beans and add veggies to pressure cooker and cook for 5 minutes at full pressure.

        I will smash half the beans so the soup will be thickened.  Smashed potatoes help thicken a soup, too.

        Enjoy your new pressure cooker.  It shaves hours off of cooking and energy needed to cook.

        It's difficult to be happy knowing so many suffer. We must unite.

        by War on Error on Fri Nov 16, 2012 at 03:18:09 PM PST

        [ Parent ]

  •  Garbanzos (5+ / 0-)

    are my second most favorite bean after black beans.  This recipe sounds delicious!  Thank you for sharing it.

    "Growing up is for those who don't have the guts not to. Grow wise, grow loving, grow compassionate, but why grow up?" - Fiddlegirl

    by gulfgal98 on Fri Nov 16, 2012 at 01:00:03 PM PST

  •  Sounds delicious (2+ / 0-)
    Recommended by:
    War on Error, Dvalkure

    I love taking a basic recipe and tweaking it to suit my tastes.

    One thing: Worcester sauce contains anchovies. If you aren't a vegetarian, that's ok. But for us veggies, we stay away from all animal products (well, the killed ones--I eat eggs and cheese).

    I wonder what Markos thought when he started this blog? Sure, come for the politics, but stay for the friendship and cat pics!

    by The Pollster on Fri Nov 16, 2012 at 01:43:47 PM PST

  •  I'd warn against eggs, also (1+ / 0-)
    Recommended by:
    War on Error

    All animal proteins promote cancer. The best cancer-fighting diet is completely vegan.

    Your diary is great though, and I applaud both your enthusiasm and your generous help for your friend.

    Another thing people can try if they're not sure they like beans--lentils and "dal" often called red lentils, as well as split peas, have the same benefits as other legumes but are much easier to cook. I make a yummy red lentil dish that takes only 15 minutes to cook, in a regular pan (pressure cooker not needed for these).

    I love it that Obama's channeling Harry Truman: "I don't give 'em hell; I just tell the truth and they think it's hell!"

    by sillia on Fri Nov 16, 2012 at 02:04:56 PM PST

    •  Yum, would love the recipe for your dal (1+ / 0-)
      Recommended by:

      I have some lentils

      It's difficult to be happy knowing so many suffer. We must unite.

      by War on Error on Fri Nov 16, 2012 at 02:11:17 PM PST

      [ Parent ]

      •  Okay, with red lentils (2+ / 0-)
        Recommended by:
        War on Error, slapshoe

        you can do wonderful things! They are more delicate than green/brown lentils.

        2 c red lentils (rinsed)
        3 c water
        Cook about 15 minutes. Strain if there's extra water (in my case, I sometimes have to add more water, so just watch them.)
        Add a 16 oz jar of salsa and mix together. (I like a very mild salsa; others may like it hotter, more piquante.) If you can't stomach any spiciness, a nice alternative is fire-roasted tomatoes, crushed or diced, available in non-BPA cans.

        This is really yummy with home-baked tortilla chips. Take fresh corn tortillas, cut them into quarters and bake on a cookie sheet until crispy. I like doing mine in the toaster oven.

        Simple, easy--cook the lentils as above (2c red lentils in 3c water) and serve over baked potatoes. Great with some hummus on the side, or other condiments like spicy mustard, hot sauce, etc.
        This is also really good over steamed cauliflower.

        Red lentils are fabulous with Indian spices--I'd say look in an Indian cookbook for ideas. I like Madhur Jaffrey's cookbooks because her recipes taste authentic, but she has simplified them for Western kitchens. (Authentic Indian cuisine is very labor-intensive). You might also look online for "Dal" recipes but don't get too hung up on complicated ones.

        I mentioned split peas (green ones), they are easy to cook into a real yummy soup that is great comfort food. Another type of legume that is easy to cook is black-eyed peas! I cook these in my crockpot and freeze them in batches for easy meals.

        As far as green/brown lentils, these come in a lot of different varieties and are not only good for cooking but also sprouting! Sprouted lentils are wonderful. Green lentils are usually fast-cooking, but one thing to know is the older they get the longer they take to cook. If you have some in the back of the cupboard or in storage, they are still healthy to eat but could take longer to cook than you expect (the same is true of other beans).

        By the way, I'm a HUGE fan of pressure cookers (I have three) but I also love my crockpot for slow-cooking beans.

        I love it that Obama's channeling Harry Truman: "I don't give 'em hell; I just tell the truth and they think it's hell!"

        by sillia on Fri Nov 16, 2012 at 02:52:02 PM PST

        [ Parent ]

    •  What would you use as a binding ingredient? (2+ / 0-)
      Recommended by:
      War on Error, sillia

      I am not vegan but hate eggs with a passion. Eggs and milk.  Blergh.  I would like to find an acceptable substitute to use as a binding ingredient.  

      I make my patties and loaves without eggs but to tell you the truth, many times they are not really patties nor loaves, just yummy mush.

      •  Here are some alternatives from livestrong (1+ / 0-)
        Recommended by:

        How to Keep a Veggie Burger From Crumbling
        Read more:

        By the time all is mixed, most of the garbanzo beans are mushed up, so it might bind sufficiently as is.  I'll try no eggs next time and use quick oats as suggested below.  To be honest, I used eggs because that is how I was taught to make meatloaf.

        I have read lots of veggie burger recipes.  You could try

        1 cup quick oats OR quinoa flakes -
        Stir together with your hands to make a stiff mixture. If it seems not quite stiff, add a little more oats and-or dry bread crumbs.  Let stand for 1/2 hour to allow the oats to absorb moisture and bind the mixture together


        The loaf doesn't get really firm until after it is cooled down but the flavor and consistency is great even fresh from the oven, although a bit mushier.

        It's difficult to be happy knowing so many suffer. We must unite.

        by War on Error on Fri Nov 16, 2012 at 03:36:49 PM PST

        [ Parent ]

        •  I posted my suggestions below (1+ / 0-)
          Recommended by:
          War on Error

          before I saw your message. I think the quick oats will work really well for you! You can enhance their effect by taking part of them and whizzing them into more of a flour in the blender. That makes them just that much more absorbent.

          This method works fine for me (I make a brown rice/lentil loaf this way). It's true that it's not really firm, but that doesn't bother me.

          You can get a firmer consistency with agar flakes, but it's a bit more trouble. Use those for your county fair entry...

          I love it that Obama's channeling Harry Truman: "I don't give 'em hell; I just tell the truth and they think it's hell!"

          by sillia on Fri Nov 16, 2012 at 03:53:39 PM PST

          [ Parent ]

        •  Thanks WOE. (1+ / 0-)
          Recommended by:
          War on Error
      •  binders (1+ / 0-)
        Recommended by:
        War on Error

        There are numerous ways to make vegan recipes hang together without eggs, depending on what kind of recipe it is.

        For example, when I make bean patties (yum!) I use ground flaxseed meal. Chickpea (garbanzo) flour is also pretty good. Or you can add raw oatmeal (gluten-free or regular) whizzed up in the blender (ie, oat flour), this works pretty well as a binder. You could also add 1 or 2 Tblspns cornstarch to a recipe, but I tend to dislike the taste of cornstarch. My favorite is the flaxseed meal.

        For baking a savory loaf, like a lentil/rice loaf or the one the diarist gave us, it's a little trickier than the patties. I have one recipe that uses potato starch with agar flakes (a seaweed product), and this works beautifully. The agar flakes have to be dissolved in water and cooked until completely dissolved which adds an extra step but it's worth it and makes a beautiful product. I've also made a loaf just with rolled oats as the binder which turns out perfectly fine, though perhaps not quite as 'dense' as you might expect.

        For yeast bread baking, I always use ground flax seeds (aka flax seed meal) as the egg substitute. I buy a gluten-free bread mix, and use 2 T flax meal soaked in 1/3c warm water for the egg. This works for me just great.

        For other types of baking like cakes and pies (or also in muffins, quick breads) the product that really works great is EnerG Egg Replacer, available in healthfood stores (yellow & orange box). This has a mix of potato starch, tapioca flour, calcium carbonate (leavening) cellulose gum, etc. --it's easy to use and the results are great. I keep a box of this on the shelf along with cornstarch and baking powder. It lasts forever.

        For a pudding or sauce, or a fruit tart, I like to use arrowroot powder as a gelling agent rather than cornstarch. It thickens beautifully, and as I said I don't much like the taste of cornstarch. The only downside to arrowroot powder is that if you try to reheat it (such as a gravy, for example), it loses its firmness. So I use it in things that will be eaten chilled or room temp.

        I hope this gives you some ideas!

        I love it that Obama's channeling Harry Truman: "I don't give 'em hell; I just tell the truth and they think it's hell!"

        by sillia on Fri Nov 16, 2012 at 03:48:58 PM PST

        [ Parent ]

  •  Wow this is a recipe I wanna try (1+ / 0-)
    Recommended by:
    War on Error

    I suppose a crock pot be used to cook the beans? I have a phobia for pressure cookers.

    •  My friend was pressure cooker phobic, too (0+ / 0-)

      But after watching me experiment over the past couple of weeks, she has asked Santa for a pressure cooker.  

      I promise you, the pressure cooker I use is truly safe and self-regulating, no danger of exploding or anything that dramatic.

      It saves $$ on energy, too.

      It's difficult to be happy knowing so many suffer. We must unite.

      by War on Error on Fri Nov 16, 2012 at 04:39:44 PM PST

      [ Parent ]

  •  Are there any nutrients (1+ / 0-)
    Recommended by:
    War on Error

    that breakdown under the high temperature and pressure?
    Never used a pressure cooker, but now I'm interested.

    The truth of our faith becomes a matter of ridicule among the infidels if any Catholic, not gifted with the necessary scientific learning, presents as dogma what scientific scrutiny shows to be false. - Thomas Aquinas

    by oxley on Fri Nov 16, 2012 at 04:56:01 PM PST

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