Don't know whether it has been posted before but came across it when I was looking for information on Runners - has an excellent dried bean section.
http://www.foodsubs.com/
(http://www.foodsubs.com/)(http://www.foodsubs.com/ctredshort.gif)
Good stuff RC. Have you seen the website for Bad Mother's? I googled for a microwave sponge recipe and found it on that site :)