Broccoli with Garlic Sauce

A touch of sweetness plus lots of garlic turns boring broccoli into a veggie dish you’ll want to make again and again
What You’ll Need:
  • 1 large bunch broccoli (about 1 1/3 pounds/600g)
  • 3 large garlic cloves
  • ½ cup (120 ml) fat free, low sodium beef broth
  • 1 teaspoons reduced
  • sodium soy sauce
  • 1 tablespoon cornstarch
  • 1 teaspoon brown sugar
  • ½ teaspoon sesame oil
  • 1 teaspoon safflower oil
  • 3 scallions (thinly sliced), optional
  1. Trim broccoli and cut into florets
  2. Peel stalks with a vegetable peeler and slice thinly. In a bowl, stir garlic, beef broth, soy sauce, cornstarch, sugar and sesame oil. Set aside.
  3. Heat a large skillet over high heat and add safflower oil. When the oil is hot, add the broccoli. Cook 3-4 minutes, stirring continuously, until the broccoli begins to brown slightly. Reduce the heat to medium and add ¼ cup of water. Cover and cook 3-4 more minutes until the broccoli begins to soften. Pour the reserved sauce over the broccoli. Cook 2 or 3 minutes to thicken the sauce slightly. Sprinkle with scallions and serve.

Serves 6

Cholesterol Fighting Foods

So recently I have been informed that my Cholesterol is very high and of course this is after I just got done fasting so I’m starving.  Now the dilema of what can I eat that won’t feed my bad cholesterol.

In researching I found some suggestions that I wanted to share

Breakfast you can try eating

  • Oatmeal with a tablespoon of flaxseed and a glass of Orange Juice

Snacks you can eat

  • Almonds (roasted or raw, not Salted)
  • Walnuts
  • Dark Chocolate

Note: Nuts have a ton of calories so only a handful a day


  • Green Tea


  • Salmon (or other fatty fish) with a glass or two of Red Wine
  • Side of Beans (black, kidney, pinto)
  • Lugumes (Brussel Sprouts, Peas)
  • Spinach
  • Avocado
  • Garlic
  • Olive Oil





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Lazy Cook’s Black Beans

Great side to make for about 6 people but prepare for about 2-3 hours to make it


  • 1 pound dried black beans, rinsed and picked over
  • 8 medium cloves garlic, peeled and smashed
  • 1 yellow onion, peeled and sliced in half, with enough of the root end intact that the onion doesn’t fall apart
  • 1 juicing orange, rinsed and sliced in half
  • Kosher salt


  1. Place beans in a large pot and add water until beans are submerged by 3 to 4 inches. Add the garlic and onion, squeeze in orange juice, then add the squeezed orange halves. Cover and place over high heat until water comes to a boil, then uncover pot and reduce heat to a bare simmer. Cook until beans are completely tender and creamy, 1 to 2 hours, stirring occasionally, and adding water if tops of beans become exposed.
  2. Remove orange and onion halves. Increase heat to medium and simmer, stirring frequently, until reduced to a thick, creamy sauce that clings to the beans, about 10 minutes. Season to taste with salt. Serve over rice or as a side with fresh cilantro and a dash or two of hot sauce.