Recipe Redux -- No Bake Banana Bites

So I had my first blogger vs mommy internal debate while making these.  But my debate went something like this.

Sunny -- "Mommy, can I help you?"
Mommy Brain -- "Of course you can help!"
Blogger Brain -- "No!  These are for Recipe Redux!  They have to look perfect!"
Mommy Brain -- "These are perfect for Sunny to help with.  Nothing too hard and they're simple."
Blogger Brain -- "But I have to take a photo of them.  They have to be pretty."
Mommy Brain -- "We haven't done our weekly baking project.  She'll be content making these."
Blogger Brain -- "Pretty pictures!!  Perfection!!"

And as you will be able to tell from the photo, Mommy brain won the battle.  Funny thing is, I ended up putting too much yogurt in the first batch so, I had to go back and redo them.  But, I'm still using Sunny's for the photos since she is so proud of them.

The Recipe Redux this month was No-Cook Desserts.  These delicious banana sandwiches take about 5 minutes to prepare.  Waiting for them to freeze is the difficult part.  They are addictive.  You could also add about 1/2 a tablespoon of cocoa powder to make them even more addictive.  Or, if you're not too worried about fat, dip them in chocolate.  

Frozen Banana Rounds
4 servings

Ingredients
4 medium ripe bananas
2 T PB2 
2 oz. yogurt

Directions

1. In a food processor, or with a fork mash 1 banana and yogurt then stir in the PB2.
2. Slice the bananas into rounds and put a small dollop of the yogurt mixture onto half of the bananas.
3. Freeze for about 2 hours

   

    An InLinkz Link-up

   

L is for Lazy Leftover Soup

If you could eat only one food for the rest of your life what would it be?  I was surprised when Kaylee told me that hers was soup.  I have a feeling that October is going to be a very soup-y month in the house due to this fact. 

For the most part I think soup is a very easy meal.  Not necessarily quick, but, it's easy.  The family is normally happy with the canned stuff but, canned soup is loaded with sodium. I have been searching for years for a nonfat canned soup and you can't find them!  So the other nite when the kids asked me to make soup for dinner I had to make myself soup from scratch.  {Which is what I normally do}

I searched the fridge for  vegetables to go into my soup.  I found all the vegetables that were in need of using and threw together this "stupid simple" soup.  Honestly, if you want to make it a super "stupid simple" recipe then just skip steps 1-3.

Throw Everything in the Pot!!

Vegetable Soup

Serves 2 (the calories are so low that you can eat it all yourself if you want to)

Ingredients
1.3 cups Vegetable Broth 
1-1.5 cups water
5 cups kale
2 carrots, chopped
1 onion, chopped
4-8 oz mushrooms, sliced
1 small zucchini, diced
2 T garlic

Directions

1. Heat sauce pan on high and spray with nonstick spray
2. Throw all the vegetables (except kale) and garlic in the pot
3. Saute for approximately 5 minutes until the onions and carrots start to soften
4. Add broth, water and kale
5. Bring to a boil then reduced and simmer 20-25 minutes until everything is soft.

Honestly you can throw whatever vegetables you have left in your fridge.  What do you do with your veggies when they get close to dying? 


For some more great customizable soups check out these links:
NY Times: Soup Matrix by Mark Bittman
NY Times: More on the Soup Matrix by Mark Bittman

K is for Kale

I have recently grown to love kale.  There are soooooo many health benefits to kale! Here's the list of vitamins and minerals in 1 cup of raw kale:

Vitamin A - 133%
Calcium - 10%
Vitamin C - 134%
Iron - 5%
Vitamin B-6 - 10%
Magnesium - 7%



Plus, there's only 33 calories and almost 3 grams of protein.  

To most people oatmeal is a breakfast food.  Probably because when people think oatmeal, they think sweet, and packed full of sugar.  In my eyes, it's just like every other grain.  Hell, if you can make rice into pudding, then you can make oatmeal for dinner!  When I told Ken and Kaylee about my dinner plan they both wrinkled their noses and were not too happy about it.  [Funny thing is, the dinner I made them ended up messing up.  If they hadn't been grossed out by my idea they would have had a lovely dinner]  

I personally used Bob's Red Mill 10 Grain Hot Cereal.  Any oatmeal will work though.  This recipe is super simple and is quite customizable to your taste.

Kale Oatmeal




Ingredients
1 medium onion, diced
8 oz mushrooms, chopped
4 cups kale
4 servings of oatmeal 
enough vegetable broth to make your oatmeal (according to package directions)

Directions

1. Saute onions and mushrooms
2. Add vegetable stock and kale, simmer 20 minutes until the kale is soft
3. Prepare the oatmeal according to package directions
4. Stir kale mixture into oatmeal or spoon oatmeal into bowls then top with vegetables.

How do you feel about oatmeal?  Is it a breakfast only food or can you replace dinner grains with it? 

J is for Junk

There is either too much junk in people's trunks or not enough.  I am one of the latter.  My trunk is junkless.

No, I'm not talking about my car.  My car trunk is sufficiently loaded with stuff.  School supplies, equipment for the girls' sports, car stuff... you get the point.

I'm talking about butts. It seems like there aren't any women in the world who are 100% happy with their butt.  They think it's too small, too big, too wide, too flat, too something.

I have put together a list of the best butt exercises.  

http://infographicsearch.com/the-5-best-exercises-for-a-toned-sculpted-butt-infographic/#.UkKx4VMg_3u

Best Cardio For Your Butt
Walking
Running
Biking


Best Weight Exercises
Squats
Lunges
Sled/Leg Press Machine



Additional Glute Exercise Workout Links
Oxygen Mag:  Get a Great Butt
FitnessRX For Women:  At-Home Lower Body Blast
FitnessRX For Women:  No More Saggy Butt
Fitness Magazine:  Get a Hot Yoga Body: The Yoga Booty Workout
Shape Magazine: Butt Exercises

How do you feel about your butt?

I Scream, You Scream, We All Scream For....ICE CREAM!!!

Little known fact about me....I want to open an ice cream shop.  True story! But, until the time comes where I can afford to open one {if anyone would like to donate money to help open my shop just let me know!}  I regularly make ice cream for the kids in my Cuisinart ICE-50BC.  I love this machine.  I've had it for over 4 years and it's still in great condition and works excellently.  Cuisinart is an awesome company and their products are super sturdy.  

I love trying new flavors and mix-ins.  Many times I make them into ice cream sandwiches and I even made Mantha an ice cream cake for her birthday.  Sunny really wanted to make ice cream so, we made these.  The banana one isn't as creamy as normal frozen yogurt but, it's really delicious.  If you don't have an ice cream maker you can freeze it then puree it in a blender or food processor.



Both recipes are adapted from The Ice Cream and Frozen Yogurt Cookbook by Mable and Gar Hoffman

Banana-Maple-Peanut Butter Frozen Yogurt

Calories --64
Fat -- 0.7g
Sugar -- 6.5g
Protein -- 3.2g

Ingredients
2 bananas
1/2 cup sugar free maple syrup
1 T lemon juice
.5 cup fat free milk
1 cup plain yogurt

Directions

1. Puree first 3 ingredients in food processor until smooth
2. Stir in milk and yogurt
3. Freeze in ice cream maker

Chocolate Peanut Butter Fudge Ice Cream
Calories  -- 243
Fat -- 15.7g
Sugar -- 18.5g
Protein -- 5.5g

Ingredients
1 cup chocolate chips
2 cups milk (I used fat free and that's what the calorie count has in it)
.5 cup sugar
.5 cup chunky peanut butter
2 cups half and half (plain creamer will also work)

Directions

1. Combine chocolate chips, milk, and sugar in a saucepan.  
2. Heat over medium until the chocolate is melted.
3. Stir in peanut butter and melt.
4. Cool completely
5. Stir in whipping cream and freeze in ice cream maker

Would you be interested in seeing more ice cream recipes?  What are your favorite flavors?  Let me know!

H is for Happy, Healthy Kids

{Note:  I started this post a while back and I decided that now was as good of a time as any to post it.}

Happy, healthy kids.  Isn't that what every parent wants?   I know I do.  My kids have always been pretty active.  In the summer we were constantly at the beach or pool, the fall and winter we spend our time outside at the playground, riding bikes, taking walks, or just running around the front yard.  

Now that my girls are doing sports they have a whole new reason to stay healthy.  Now. my girls don't do sports just because it's fun.  Kaylee and Mo both have their sites set on Olympic gold.  {This house has a "go big or go home" mentality as you can see}  Having kids with Olympic dreams is great sometimes.  When they ask for that 600 calorie dessert?  "Do you think Michael Phelps/Gabby Douglas would eat that?"  

Speaking of Michael Phelps and swimming.  Below are some links to what the proper nutrition for a swimmer is.      

Swim Nutrition
Resources
http://www.swimming.org/swimfit/nutrition-and-diet/
http://www.usaswimming.org/DesktopDefault.aspx?TabId=1546
http://www.sasoswimming.org/Swim%20Nutrition.pdf

This was in the newspaper the other day.  

The fact that 75% of the kids in my county AREN'T obese is a very good thing.  I was a chunky kid.  I know how rough is can be.  Kids are mean.  They can say some very hurtful things.  I want to save my kids the pain and hurt feelings (as well as high medical bills and premature death.)  Childhood obesity is a makjor issue in the United States.

As of January, 17% (12.5 million) 2-19 year olds were onbese.  70% of obese kids had atleast 1 risk factor for cardiovascular disease!  That's ridiculous.  Below are some of the many health consequences of childhood obesity. 


Health Consequenses of Childhood Obesity
(From the Florida Commission on the Status of Women link)

Type 2 diabetes

Cardiovascular risk

Sleep apnea

Asthma

Being overweight as an adult

Potentiality of high health care costs

Psychosocial consequences

Liver disease

Early puberty

Skin infections

Ask yourself, are these things you want your 5, 6 or 13 year old to deal with??  Is this fair to them?  Read this list to your kids and see if any of these things are appealing to them.  Ask them if being laughed at and called names is fun.  Now realize that you are in control of your child's weight. 

Yes I said it.  YOU ARE IN CONTROL OF YOUR CHILD'S WEIGHT.  

There are a few easy things you can do to help your kids get healthy.  Cut down on their daily intake of fats, sugar and sodium.  Some easy things to do are replace chips with plain air popped popcorn or switch from hamburger to ground turkey.   Don't let them sit in front of the tv.  Send them outside to play{when the weather isn't too hot I shove my kids out the door for atleast an hour.  They are only allowed in for drinks and to use the bathroom},  take them to the park, get them involved in a sport, or do some exercises in the living room if you can't go outside.  

I don't want to hear the excuse "it's too expensive to eat healthy."  If you want to know how far your money can go for healthy food take a look at this link from SparkPeople.com

Eating healthy is not that hard.  People are always kind of surprised by the way that we eat.  Low/no fat, low sodium, healthy desserts and most of our meals are 90-100% homemade.  Why is this weird to people these days???  Because I don't use a pound of butter in everything I'm a horrible parent??  At Kaylee's birthday party one girl freaked out because the popcorn didn't have butter or salt,the syrup at breakfast was sugar free and we didn't have any ice cream in the house (yet, at this party there was a gorgeous, store bought cake [thanks to Sirrr], chocolates and we roasted marshmallows)  

Below are some resources about childhood obesity and how to help your kids be healthy and active.  Helping your kids lead a healthy life isn't that hard.  What's stopping you?
    

Resources
CDC
NICHQ
NAEYC
American Heart Association
Let's Move!

G is For Garlic and Green Onions

Garlic and green onions.  Classic combination, right?  What could be better?  What could make them better?  Shoving them in a warm crispy loaf of bread!  I love bread.  I especially love homemade bread.

When I was younger it was one of my favorite things to make with my mom.  I can remember when I was in high school I would get bored and randomly whip u a loaf of bread while I was bored at home alone.  My mom was always surprised when she'd come home and there was a fresh warm loaf of bread in the kitchen.  The happy surprise of freshly baked bread was always short-lived due to the fact that the kitchen looked like a bomb went off in it.  {I've nevr been a tidy cook.}

Bread is a great thing, a fun thing, for kids to bake.  Sunny had a ball kneading the dough.  

My loaf didn't rise as much as I would have like it to.  But, it was still delicious.  I could have been due to the fact I had to take Kaylee to swim practice so it was rising a bit too long.


Garlic and Green Onion Bread
Adapted from: King Arthur Flour's Classic Sandwich Bread Recipe

Ingredients
3 cup All-Purpose Flour
1/2 cup milk (any type)
1/2 cup hot water
4 tablespoons yogurt
1 tablespoons sugar
1 tablespoon (or 1 packet) yeast
1-2 T minced garlic
1/4 cup sliced green onions

Directions

1. Warm your milk and water together until it is 105-110 degrees
2. Stir sugar into milk, sprinke yeast on top and let sit for about 10 minutes until foamy. {If your yeast doesn't foam, dump it out and start over}
3. Combine flour, garlic and onions
4. Stir in liquid 
5. Knead for 5 minutes until smooth.  
6. Transfer to a greased bowl and let it rise in a warm, dark place for 60-90 minutes until doubled in size
7. Punch dough down and knead on a floured surface for another 5-10 minutes.  
8. Grease a 9x5 loaf pan and let rise again for 60-90 minutes
9. Preheat oven to 350 and bake for about 45 minutes until the center is done

 What do you add to your bread to make it extra special?

F Is For....Forgotten Friday

This post is going to be exactly what the title implies.  It's going to be a mish-mash rambling post.  There are a few old posts that I never got a chance to post.  They got shoved to the back and I want to give them to you now, along with some information that I've been dying to let you in on.

Let's start with news....

• I have decided to postpone my photo shoot.  I originally planned it being the week of October 6th.  But, due to the fact that my diet was crap due to getting used to our hectic schedules and I missed all but a handful of workouts for 2.5 weeks I am nowhere near where I want to be.  So, I'm putting it on hold until I can get into the shape I want to be in.  

• I have started my cardio training for the mud run on the 5th.  I have 2 goals for this run.  Beat Ken and finish in under 90 minutes.  Ken is doing his run at 11:30 and my time is at 10 so, if I don't finish by then I screw him over.  I have been using this new piece of equipment at the gym.  

It's called the Helix Lateral Trainer.  It's kind of like an elliptical machine except instead of forwards, you move your legs clockwise and counter-clockwise.  (You switch in the middle of your workout)  It's a major workout and it targets muscles that you don't normally use.  I was quite sore for a few days after I used it the first time.  I am addicted now.

Since we're on the topic of exercise, I became obsessed with the rowing machine (I still am, I am just MORE obsessed with the Helix at the moment...gotta switch up your routine from time to time to keep your body from getting used to it.)  The rowing machine has a bunch of benefits.  It's a major  calorie burner and it's a total body workout.  Below are some links about how awesome and beneficial the rowing machine actually is.

Rowing Machine Links

References
Details.com Why Rowing is the New Spinning
Greatist.com The Rowing Machine: Get the Benefits Without the Boat
ExpertClinic.com Rowing Machine Benefits

Next I bring you a nice gravy recipe.  It's great for going over biscuits.  If you thin it out a bit then it would make an awesome stew also.  This recipe  came about due to my love of comfort food and a failed meatloaf recipe.  It's versatile and awesome.  Give it a try!

Meat Lovers Meatless Gravy
Recipe
2 bags Boca Soy Crumbles
1 bag frozen peas
2 medium onions, diced
1 T minced garlic
5 cup vegetable broth
1/4 cup cornstarch (or more if you want it thicker

Directions

1. Cook peas according to directions
2. Saute onions and garlic until soft
3. Add  in soy crumbles and cook until thawed.
4. Add in peas and vegetable broth.  Bring to a boil
5. Mix cornstarch with water and make a paste.  Whisk into vegetable broth.
6. Boil until thickened.

And lastly, a product review.  (This is the brand I used for my K recipe that's coming up later this month)

Bob's Red Mill 10 Grain Hot Cereal Review

To order this shirt head over to Zazzle

Every time I went to Diane's my eyes would lock onto Bob's Red Mill 10 Grain Hot Cereal.  I finally picked some up a while back.  The texture is more like grits but, the taste is very oatmeal-y.  The hot cereal is a mixture of  red wheat, rye, triticale, oat bran, oats, corn, barley, soy beans, brown rice, millet, and flaxseed.  It's delicious.  Honestly you should go buy some!  You should be able to get it at your local health food store or Whole Foods.

Well, thank you for reading my scatter randomness!!

D is for Donuts! Sunny Made Donuts and I Helped!

There are a few things that you don't know about Sunny.



1) She loves to bake


2) She isn't a huge dessert fan


3) Cookies, ice cream and donuts are the only desserts she'll actually finish

4) Before bed she enjoys cuddling and watching Food Network and The Cooking Channel with me.

The other night we were watching Unique Sweets on The Cooking Channel.  It was the episode about donuts.  In this episode one of the places they were talking about was The Donut Man in California.  One of their famous donuts is a strawberry stuffed yeast donut.  

So, since I'm participating in Vegan Mofo I decided to treat y'all to a vegan blueberry donut.  Honestly though, this recipe would work well with any puree.  In the mood for strawberry?  Use strawberries!  Want a really simple one?  Use applesauce!  Do you want to sneak in some veggies for the kids?  Puree zucchini.  You could even make these chocolate by cutting out 1/4 cup flour, add in 1/4 cup cocoa powder and up the sugar to about 4-6 tablespoons.  

Blueberry Donuts
Adapted from:   Happy Herbivore's Vegan Donuts
Calories: 52
Fat: 0.01 g
Carbs: 11.0 g
Sugar: 1.6 g
Protein:  1.4 g

Ingredients
.5 cup fat free soy milk
.5 cup blueberry puree
1 t lemon juice
2 t vanilla
3 T sugar free syrup
2 T sugar
2 cups white flour
.25 cup whole wheat flour (or extra white flour)
.5 t baking powder
.5 t baking soda

Directions

1. Preheat oven to 350
2. Stir together soy milk, blueberry puree, vanilla, and syrup
3. Mix together sugar, both flours, baking powder and baking soda
4. Add wet to dry and mix well
5. Grease your cake pop pan and add batter according to directions.  (I had to do 2 batches)
6. Bake for 12-15 minutes until done.
7. Let cool on a baking rack.

C is For...Chick'n Ranch Wraps

My mom is an awesome cook.  I really wish I could still eat the foods I grew up on.  But, like I've said before, I try and alter as many recipes as I can.  So far, I've been able to replicate about a handful.  This recipe is a very simple one {which is rare for mom's recipes} but, it's very delicious.

I made it Fat Free Queen AND vegan friendly.

Chick'n Ranch Wraps
1 bag of Quorn Chick'n Strips
2-4 T ranch dressing
1 head romaine lettuce, cut thinly
1 roma tomato sliced paper thin
 6 tortillas

                                                                   
Directions

1. Heat chick'n and toss with dressing
2. Lay a tortilla down, put some lettuce, onions and tomatoes, then top with chick'n
3. Fold bottom over filling then roll, leaving the top open.

Wham, Bam, Thank you 15 minute dinner!  

B is for Book Review

Time for another book review.  

This time it's My Beef With Meat by Rip Esselstyn.

The thing I love about Rip's books (his first one was The Engine 2 Diet) is that he doesn't really go into the ETHICAL reasons behind veganism.  Heck, he doesn't even call it veganism.  He uses the term "plant-strong."  We all know the ethical reasons behind veganism.  And I will not refuse to go into them here.  But, alot of people do not understand the health risks, diseases, and complications associated with eating meat.

The first half of the book is all about nutrition.  He has chapters dedicated to things like, protein, B12, and iron.  He also talks about vegan athletes, vegan kids, weight loss, poop and *gasp* sex.

The second half is the recipes.  140 total.  They all follow these guidelines:

• They are plant-strong!  One hundred percent plant based, they contain no animal products or by-products.  
• They contain no added extracted oils.
• They used little to no salt.
• They use minimally processed sweeteners (predominately pure maple syrup or dates)
• They are simple and easy to prepare.

Since I cannot have fat and I am prediabetic (which means I have cut out 99% of my sugar) these recipes are perfect for me.

They recipes are broken up into the normal subcategories, breakfast, sides and appetizers, pizza & flatbreads, sandwiches, etc.  But he also dedicates whole chapters to hummus, salads and tacos!  Most chapters have around 10 recipes.

I seriously can't wait to test out some of the recipes.  Keep watching the blog for them!  And if you can't wait for me then you can click the links below to either buy the book from Amazon or, check out the Engine 2 Diet webpage.  They have some great recipes on there.

I have another book loaded on my Kindle just waiting to be reviewed for you!!


Amazon.com
 Engine 2 Diet

A to Z Vegan Style

I am participating in Vegan Month of food (MoFo) {LINK} this month.  Why?  Because I don't think I cover the 100% vegan recipes enough on this blog.  I've been wracking my brain about what recipes to include and what other things I should cover this month.  So, to make it easy on myself I've decided to start with the letter A and work my way to Z. 

First let's start with A list of my favorite vegan blogs. 

Fat Free Vegan
Happy Herbivore
Healthy.Happy.Life
Meatless Monday
Vegan Richa


My Favorite Vegan Pinterest Pinners

Oh My Veggies
Vegansaurus
Engine 2 Diet
Vegan Richa



Check these blogs and Pinterest pages out.  Are there any other vegan blogs you love?  Do you have a vegan blog?


AND I leave you with some nice infographics for y'all about veganism. 

Sausage Gravy and Biscuits

Due to my dietary restrictions I had to give up 95% of the foods I used to love.  I have found comparable substitutes for the other 5%.  These days I very rarely crave certain foods.  I crave normalcy.  I want to eat what everybody else is eating.   Sometimes that happens to be comfort food.  A stick to your ribs meal.  Sausage gravy and biscuits is a meal that I crave.

I'm really not certain why I crave it.  I only ate it once before I got sick.  That was back in 2005 at Krystal in Georgia.  But, this is one of my favorite recipes.  It's quick and simple to whip up. I make my own biscuits for 2 reasons.  1) I love making biscuits and 2) there are no fat free ones in the stores.  But, if you wanted to you could totally use store bought biscuits and that would cut down your prep time and ingredients. 

Biscuit

Ingredients
2 cups flour
1 t baking soda
1 T baking powder
3/4 cup sour cream
1.5 T milk or water


Directions

1. Preheat oven to 350.
2. Mix everything together
3. Roll out dough on a floured surface and cut out circles using a biscuit cutter, circle cookie cutter or a cup
4. Place on a greased cookie sheet and bake for 10-20 minutes until brown
5. Serve warm

Sausage Gravy

Ingredients

1 onion, diced
8 oz diced mushrooms
3 T flour or cornstarch
3 cups plain milk
1 packages of Gimmie Lean ground sausage (ground soy crumbles would probably also work)

Directions

1. Saute onions and mushrooms until soft
2. Crumble sausage and add to the pan and brown
3. Sprinkle flour over sausage and vegetables and stir for about a minute.  {if the sauce is not thick enough for you add a few more tablespoons of flour or cornstarch}
4. Whisk in milk, reduce heat to low and simmer until thickened

To assemble the dish:
Cut biscuit in half and ladle gravy on top. 


So, what is your favorite comfort food and why?

Baked Beans in the Slow Cooker

This semester (from August to December) has crazy, jam packed Wednesdays.  I'm in class until 5 and Kaylee goes to practice at 5.  Here's the Wednesday schedule.

6:30 -- Wake up the kids
7:30 -- Leave for the bus stop
7:40 -- Kaylee gets on the bus
8:20 -- Mo gets on the bus
8:30 -- Drop Sunny off at school
8:45 -- Get to the gym
9:45 -- Leave the gym
10:00 -- Wake up Ken
10:30 -- Leave for Class
11-5 -- Class
12:30 -- Ken picks up Sunny
4:30 -- Ken picks up kids at the bus stop
4:45 -- Ken drops Kaylee off at swim
5:00 -- Ken picks up Katie
5:15 -- back to Kaylee's swim 
6:30 -- Finally home.
6:45 -- Start dinner

Crazy, right??!??  And originally Mo had gymnastics from 6:30 to 7:30.  We wouldn't have gotten home until close to 8.  But, I changed her practice from Wednesday to Thursday.  

These are the types of days that warrent breaking out the crockpot.  I love my crockpot.  It is a very under loved appliance in my kitchen.  

I'm always looking for newand unique recipes.  Kaylee is a baked bean freak.  She could eat a whole BJ's can by herself.  So, when I found this baked bean recipe on 100 Days of Real Food, I knew that I had to try it.  Plus, I had all the ingredients in my pantry.  I substituted black eyed peas for the navy beans that the recipe calls for because I didn't have any. 


Slow Cooker Baked Beans
adapted from 100 Days of Real Food: Slow Cooker Baked Beans
Calories: 153
Fat 1.2
Sodium: 882
Carbs:38
Sugar 7.5
Protein: 5

 Ingredients

1 lb dried black eyed peas (soak in water overnight)
1 green bell pepper, diced
1 onion, diced
15 oz can tomato sauce
.75 cup sugar free maple syrup
3 T mustard 
3 T apple cider vinegar
3.5 c water


Directions

1. Whisk together  tomato sauce, syrup, mustard and vinegar. (I did this the nite before so I could dump it in the crockpot in the morning)
2. In the bowl of your crockpoot put  beans, bell peppers, onions, and water.  
3. Dump in tomato sauce mixture and stir.
4. Turn crockpot on High for 10-12 hours. 

These were super delicious.  They were great as a stand alone dinner.  Sweet but  I made simple baked potatoes to go with it.  They would also be great over rice.  The best part?  They were done when we got back from practice.  

I really wish that I had gotten a picture.  These will definitely be a reoccurring dish in our house.  What crockpot dishes do you like?

**Warning:  If you are here from Vegan Mofo then you need to realize that I am not normally a vegan.  I have some vegan recipes posted on my blog but, many contain meat or dairy. **