Author: Sharon
Melis Family Bean Soup
Melis Family Crockpot Minestrone (very low oil version)
Stovepipe and Insta
* Prep time: 20 minutes
* Cook time: 6–8 hours (Low) or 3–4 hours (High)
* Servings: 8 servings
## Ingredients## The Bean Trio
* 1 can (15 oz) cranberry beans (or pinto beans), drained and rinsed
* 1 can (15 oz) fava beans (or cannellini/great northern beans), drained and rinsed
* ½ can (approx. 7 oz) chickpeas (garbanzo beans), drained and rinsed
## The Vegetables & Aromatics
* 1 medium yellow onion, chopped
* 2 medium carrots, chopped
* 2 stalks celery, chopped
* 2 cloves garlic, minced
* 1 medium fennel bulb, chopped (reserve a few green fronds for garnish)
* 2 medium yellow potatoes, peeled and cubed
* 1 can (14 oz) crushed or diced tomatoes
## Liquid, Herbs, Pasta & Oil-Control
* 5 to 6 cups water or low-sodium vegetable broth (plus ¼ cup water for sautéing)
* ¼ cup fresh flat-leaf parsley, chopped
* 2 tablespoons fresh basil, chopped
* ⅓ cup Sardinian fregula (or ditalini pasta, small shells, or Israeli couscous)
* 1 teaspoon extra-virgin olive oil (Optional—used only as a light finish for flavor, or skip entirely for a 100% oil-free soup)
* Salt and freshly cracked black pepper to taste
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## Step-by-Step Instructions
1. Oil-Free Water Sauté: Heat a skillet over medium heat. Instead of oil, add ¼ cup of water or vegetable broth. Add the chopped onion, carrots, celery, and garlic. Cook for 5 minutes, stirring frequently, until the vegetables soften. If the pan gets too dry, add an extra tablespoon of water to prevent sticking. Transfer everything into the crockpot. (Alternatively, you can skip the skillet entirely and place the raw veggies straight into the crockpot).
2. Load the Crockpot: Add the potatoes, fennel, crushed tomatoes, parsley, basil, and your drained/rinsed beans (cranberry, fava, and chickpeas) to the slow cooker.
3. Add Liquid: Pour in 5 to 6 cups of water or low-sodium vegetable broth. Stir the ingredients well to combine.
4. Slow Cook: Cover with the lid and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours, until the potatoes and vegetables are completely tender.
5. Cook the Pasta: Turn the slow cooker setting to HIGH (if it was on low). Stir in the pasta. Cover and cook for an additional 25 to 30 minutes until the pasta is al dente.
6. The Low-Oil Finish: Turn off the slow cooker. Season with salt and pepper to taste. If your dietary needs allow, stir in just 1 teaspoon of high-quality extra-virgin olive oil to distribute a hint of rich Mediterranean aroma across all 8 servings, or leave it out completely. Garnish with chopped fennel fronds.
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## Recipe Notes & Adaptations
* Stovetop Adaptation: Increase the liquid to 6 to 8 cups. Use ¼ cup of water to water-sauté the onion, carrots, celery, and garlic in a large Dutch oven over medium heat for 5 minutes. Add all remaining ingredients except the pasta and optional oil. Bring to a boil, reduce heat to low, cover, and simmer for 45 minutes to 1 hour. Stir in the pasta during the final 10–12 minutes of cooking.
* Instant Pot (IP) Adaptation: Keep the liquid at 5 cups. Select the SAUTÉ function on your Instant Pot.
Add ¼ cup of water and sauté the onion, carrots, celery, and garlic for 3 minutes. Stir in the potatoes, fennel, tomatoes, herbs, and beans. Pour in the 5 cups of liquid. Secure the lid, seal the valve, and select MANUAL / PRESSURE COOK on High for 5 minutes. Allow a 10-minute natural pressure release, then quick-release the rest. Turn the IP back to SAUTÉ, stir in the pasta, and cook uncovered for 8–10 minutes until tender.
* Flavor Tip for Low-Oil Cooking: Without oil to carry flavor, acidity and herbs become more important. If the soup tastes flat at the end, stir in a tiny splash of fresh lemon juice or red wine vinegar right before serving to make the flavors pop.
Ab Circuit – Nimai Delgado
Oct 8, 2026 Low-SOS Vegan Plan
(This blog began 3/15/2015)
MEDITATION:
* Rest in God’s Word, in Nothing But Bible
* EW Kenyon Sermons w/ Insights
EXERCISE:
* THURSDAY resistance routine
* Urban outdoor power walk 45 minutes
WATER:
(2) × (32) = 64 oz (+)
EATS:
* sweet potato lasagna (basically very veggie quinoa-infused pasta sauce over sliced sweet potato), steamed broccoli on side & avocado
* two mini jr mints
* one vegan Mexican pizza (w/ beans, rice, tomato salsa, guacamole) & plain sparkling water w/ shot of soft XL-drink
* veg burger w/ mustard, XL-fries & small soft XL-drink
… SUN HAS SET …
Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed
Which Are Best for Weight Control?
For weight control, eat in moderation. Best bread options from the image are:
* Whole Grain – High in fiber and nutrients, which helps with satiety and controlling appetite.
* Whole Wheat – More nutrient-rich and healthier than refined wheat breads, aiding in better digestion and fullness. But make sure it is the WHOLE GRAIN wheat, not just brown coloring!
* Sprouted Grain – Enhances digestion and nutrient absorption, which can support metabolism and weight management.
* Rye – Denser and higher in fiber, helping to keep you fuller longer and potentially reducing overall calorie intake.
* Pumpernickel – Made from rye and fermented, providing good fiber and slower digestion, which helps in appetite control.
* Sourdough – only if made from whole grains or whole wheat is a good choice for weight control because of its fermentation benefits and fiber content.
These breads are beneficial for weight control because their higher fiber content promotes fullness, reduces overeating, and supports stable blood sugar levels. Avoid white, wheat (refined), and multigrain breads with processed grains, as they are less filling and more calorie-dense without much nutritional benefit.
Chilled Pumpkin Balls
1/2 C pumpkin puree
1 C rolled oats
1 T sweetness (like maple syrup, date paste, etc)
1 t cinnamon
1 handful dark choco-chips (sub w/ sprinkle of cacao powder for lower fat)
Roll, chill & enjoy!
Oct 7, 2026 of Low-SOS Vegan Plan
(This blog began 3/15/2015)
MEDITATION:
* Rest in God’s Word, in Nothing But Bible
* The Commands of Jesus from No Greater Love podcast
EXERCISE:
* Jog 5k outdoors
WATER:
(2) × (32) = 64 oz (+)
EATS:
* oatmeal w/ fresh pomegranate, beet powder, amla powder, thin sliced almonds, Martian milk (almonds, kale, water)
* 3 dark choco baby pretzels, few plain baby pretzels
* cup of veggie ramen
* sweet potato sushi
* choco-peanut powder fudge
– Simply mix ripe banana (no syrup), peanut & choco powder, chill, then you have a perfect peanut butter cup low fat copycat recipe!
… SUN HAS SET …
* few red grapes
Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed
Covid-19: Researcher blows the whistle on data integrity issues in Pfize…
Mar 16, 2022
For researchers who were testing Pfizer’s vaccine at several sites in Texas during that autumn, speed may have come at the cost of data integrity and patient safety.
A regional director who was employed at the research organisation Ventavia Research Group has told The BMJ that the company falsified data, unblinded patients, employed inadequately trained vaccinators, and was slow to follow up on adverse events reported in Pfizer’s pivotal phase III trial. Staff who conducted quality control checks were overwhelmed by the volume of problems they were finding.
After repeatedly notifying Ventavia of these problems, the regional director, Brook Jackson , emailed a complaint to the US Food and Drug Administration (FDA).
Jackson has provided The BMJ with dozens of internal company documents, photos, audio recordings, and emails.
Read the full investigation:
Covid-19: Researcher blows the whistle on data integrity issues in Pfizer’s vaccine trial.
Grandfather, 78, beats incurable colon cancer by changing his diet?
In April 2012, Allan Taylor was told
there were no more treatment options. No more chemotherapy. No surgery that would help
But Allan was determined to stay
positive. He went home and started researching on his own. What he found changed everything!
He made a radical shift. Out went red meat and dairy. In came large amounts of fruits and vegetables
He also added simple, low-cost foods and supplements he learned about through independent research. Nothing extreme. Just consistent daily habits.
Less than four months later, a
follow-up scan showed no visible
abnormality. Doctors told him he was “all clear!”
This story was first reported in 2012. But I [Chris Wark] later heard directly from Allan Taylor, who wanted to share the full story in his own words.
Want to learn more about making these kinds= of lifestyle changes? Sign up to watch the Square One Program FREE for 10 days: