Volume 4, Number 4: Winter Solstice, 2002

Wishin' For Nutrition - BC Diabetes Foundation

Cheryl Wertman

This is a simple and healthy combination that I enjoy when I feel like a healing meal.

Lima Bean Soup


  • 1 cup dried baby lima beans
  • 1 onion, chopped fine
  • 2 medium carrots, sliced
  • 2 celery stalks and leaves, chopped
  • 1 yam, diced
  • 1 cup green beans
  • 1 cup chopped kale (can substitute chard or spinach)
  • 1 bay leaf
  • 3 cloves garlic, minced
  • 6 cups vegetable stock or water and Harvest Sun vegetable bouillon cube
  • ¼ cup chopped fresh parsley or 2 tbsp dried
  • 1 tbsp fresh dill weed or 1 tsp dried

Pick through the lima beans, removing any little stones or debris. Rinse thoroughly. Place beans in a large bowl and add twice as much water to soak. Leave beans to soak 6-8 hours or overnight.

Drain beans and put them in a crock-pot and add 6 cups of filtered water, bay leaf and bouillon cube. Put on low setting and let cook for 8 hours. This is a great way of preparing beans while at work.

Meanwhile, chop onion and mince garlic. Chop carrots, celery, yam, and kale. Break cauliflower into small flowerets.

Saute onions and garlic in 1 tsp olive oil on medium low heat until soft. Add vegetables and quickly saute these as well to absorb flavors. Add beans and all of the stock.

Add chopped parsley and dill. Simmer soup for 15-20 minutes or until vegetables are tender. If you like soup more brothy add a little water. If you want the soup to be a little thicker, you can puree 1/3 of the soup and return it to the pot. Season with salt & pepper to taste.

Alternative Stovetop Method For Preparing Beans Put beans and stock into pot, bring to boil, then reduce to simmer for 45 min-1 hour or until beans are tender but not mushy.

Fast And Easy Biscuits (dairy and sugar free)


  • 1 ¾ cup whole-wheat flour
  • ¼ cup wheat germ
  • 3 tsp aluminum free baking powder (available in health food stores)
  • ½ tsp salt
  • 1/3 cup olive oil
  • 2/3 cup organic soy milk (look for a brand without added sugar)
  • Preheat oven to 475° F.
  • Mix dry ingredients well.
  • Pour the milk and oil over the dry ingredients (no need to mix them first)
  • Stir with a fork until mixture comes away from side of bowl.
  • Drop from a spoon onto an ungreased pan.
  • Bake for 10-12 minutes or until golden
  • Spread with a little flaxseed oil/butter mixture.

Note: Mixing flaxseed oil with your butter boosts your intake of omega 3 essential fatty acids while adding a nice nutty flavour to the spread. If you make this in advance, be sure to keep it refrigerated and in a dark container to keep the flaxseed oil from going rancid. You can add more flavour with chives, minced garlic, cayenne or paprika.

Round out the meal with a crunchy fresh green salad sprinkled with flax oil and you have a satisfying meal which is low in fat and sugar, high in fibre, vitamins & minerals.

Organics or Not — There are those who insist on organics while others feel it is just a waste of money. Some favour the idea yet feel they just can’t afford it. Those who do buy organics may do it for health, ethical or environmental reasons or all three. If you are concerned about pesticides on/in your fruits and vegetables you can avoid those that are known to be the worst when it comes to pesticide residues or buy these items organic. Here is a list of the worst offenders for pesticides when purchased non-organic.

Items High In Pesticides:

  • Peaches
  • Apples
  • Strawberries
  • Nectarines
  • Pears
  • Cherries
  • Red Raspberries

  • Spinach
  • Bell Peppers
  • Celery
  • Potatoes
  • Hot Peppers

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BC Diabetes Foundation

#400 - 210 W Broadway
Vancouver, B.C.
V5Y 3W2

Email: info@bcdiabetes.org
Tel: 604-628-2395

Board of Directors

Chair: Dr. Tom Elliott

Board Members: Dr. Keith Dawson, Dr. Breay Paty, Dr. David Thompson, Howard Blank

Administrator: Jack Bondy