Category Archives: Casseroles

Oven Roasted Garlic Beets

So there are so me ingredients her that are pretty taste specific, but this is a pretty economical one. At least where I live beets are quite inexpensive, and cabbage and onions are pretty affordable in general! Garlic just makes everything good, and the simple act of oven roasting brings out so much glamor in vegetables. Yummmmmy!

You need:

1/2 large onion, roughly chopped 

About 1/3 large cabbage, chopped

2-3 fresh beets, cubed

1/2 tsp Oregano

1/4 tsp crushed red pepper

Salt/pepper to taste

1 Tbs apple cider vinegar

1 Tbs olive oil

Toss all ingredients together well in a large casserole dish with oven preheating.
Bake at 375 for about 45 min, stirring occasionally, or until beets reach your desired amount of tenderness. Serve over rice with avocado as pictured, or makes a delicious side dish. Enjoy!

Vegan GF Pad Thai 

Mmmm yeah, peanut sauce, right? That creamy spicy mix. That with a mix off veggies and some pan fried tofu, and I could eat this for every single meal, and I have 🙂 spaghetti squash for noodles ensures this is both gluten free, and a great source of vitamins and healthy carbs only. Doesn’t get much better, in my opinion!
-1 medium spagetti squash, (steamed via microwave 10 min or oven roasted whole x45 minutes at 350)

-1/2 container extra firm tofu (8oz), pressed to remove water 

-1/2 yellow onion sliced

-4 cloves garlic, minced

-1 large carrot sliced

-6 large mushrooms sliced

– about a handful of chopped broccoli

-1/2 red bell pepper, sliced
For garnish:

-1 large handful cilantro

-3 chopped green onions

-1/2 lime

-1/4 avocado sliced
For the sauce:

-1/2 cu PB

-2 TBS honey 

-1 tsp sesame oil

-1tsp vinegar (apple cider)

-1tsp olive oil

-1 tsp soy sauce

-1/2 cup water as needed to thin

-1.5 tsp ginger

-generous shake crushed red pepper
1. Steam/roast that spagetti squash, cut in half, scoop out seeds, scoop out spagetti flesh and let cool

2. Slice tofu into thin (1/4 in) squares and press water out of tofu.

3. Spray pan with coconut oil and pan fry the tofu on medium heat until just browned, set aside on paper towel to cool.

4. Saute all non-garnish veggies in sesame oil until tender crisp, set aside.

5. Toss spagetti squashe with veggies and tofu.

7. Prep garnishes

8. Make sauce combining all sauce ingredients in the warm skillet, adding water as needed to thin.

9. Then pour sauce over your bowl of goodies and toss well!

10. Garnish with the items listed above, you could also add crushed peanuts and additional crushed red pepper if you wish.

Also pictured are some turkey meatballs I made and simmered in the same peanut sauce, for my big meat eater 😉


Glorious Golden Beets

Simple and beautiful, an excellent side dish or salad topper! 
All you need:

2 large gold beets, peeled and chopped

Coconut oil spray for pan and tops of beets

1tsp fresh minced Rosemary

Salt, pepper to taste 

Sprinkles of Nutmeg

Sprinkles of Ginger powder

Preheat oven to 350. Wash, peel and chop your beets into 1/2 in cubes. Spray your own with coconut or olive oil spray and place beets singe layer in your dish. Then spray again. Sprinkle all seasonings on top of beets and put in the oven for 1 hour, checking in 15 min increments for overcooking. My beets were particularly tough to begin with so used the full hour, but yours could potentially be done as soon as 30minutes in, so keep an eye out! That is it! Enjoy!


Noodle and Gluten Free Veggie Lasagna 

You know how you can order a pizza half and half when you just want veggies but your friends want all-the-meats? Well, you can make lasagna like that too! Enter the half vegan, half low fat turkey, all grain and noodle free veggie lasagna!  I have to say, while I was expecting the vegan one to pale next to melty cheese, (and let’s be real, visually this might be true) in all reality, the flavors of the vegan side were much tastier!! Feel free to make one side or both to your own tastes! The ingredients below apply to the half/half style, but you can adjust it accordingly if you only want one of the sides for your whole lasagna 🙂

You need:

1 medium eggplant, sliced longwise into thin strips

2 zucchini sliced likewise

3/4 Jar organic marinara (I used Newman’s own basil tomato sauce)

About 8 oz firm tofu

About 8oz lean ground turkey

About 3 large mushrooms sliced thinly

About 2 cups frozen spinach, thawed

About 1 cup low fat cottage cheese

About 1/3 cup shredded mozzarella

About 3 TBS goat cheese

4 TBS nutritional yeast

Plenty of:

Garlic powder

Onion powder

Black pepper

Crushed red pepper



And a little nutmeg
Layer some eggplant and zucchini in the bottom of a greased (and foil lined if you prefer) large casserole dish.  Take your ground turkey and half of your marinara sauce and combine in a bowl, along with your onion/garlic powder, oregano, basil, and crushed red pepper. Then spread 1/2 of this mixture over the chosen “meat” half of your lasagna.  Next spread your cottage cheese over the top of this half of the lasagna. Sprinkle with black pepper and nutmeg.

Then place tofu, spinach, 3tbs nutritional yeast, and some of all the spices mentioned (including the nutmeg) in a high speed blender until you have a creamy green purée. Spread this on the vegan half of the lasagna. Next place thinly sliced mushrooms single layer on top of the creamy greenness, and sprinkle with black pepper and nutmeg.

Then, lay down the second half of your thinly sliced zucchini and eggplant.  On the meat side, go ahead and spread the remaining turkey mixture, then sprinkle shredded and crumbled cheeses on top. On the vegan side, spread a generous layer of marinara sauce, then sprinkle the top with the remaining nutritional yeast.

Cover with foil and place in oven preheated to 450F and bake for about 50minutes. Take off foil for the last 5 minutes and then broil about 2 minutes if desired. Let cool slightly, slice and enjoy!  So delicious and worth the extra efforts to please all types of eaters 🙂 Just make sure to serve full vegans the slice farthest away from the meat side! ENJOY 🙂

Savory Balsamic Butternut Squash

With Garlic, Jalapenos, and Mushrooms.  I love butternut squash. Really any squash. Kabocha, acorn, spaghetti, etc… This combination was delicious just a slight twist on an old favorite, a slightly spicy, totally savory version of butternut squash.
You need:

1/2 large butternut squash, cubed

1/2 large jalapeno, chopped

4-5 cloves garlic, pressed

about 4-5 oz large button mushrooms, halfed

1 spritz coconut oil spray

A few pumps balsamic vinegar spray

Parsely/other dried seasoning to taste (I used a little bit of garlic lemon mix)
Toss all ingredients in a large casserole dish
Heat to 350, roast for 45minutes, until squash is soft, stirring halfway through and adding more balasmic/oil for added moisture as desired.  That is it! Serve over quinoa, add in some fresh greens, add in some extra protein if desired, and enjoy!


Rosemary Garlic Parsnip, Turnip, and Apple Roast

OH yeah, simple and I just made it up! I had never bought turnips or parsnips before and wanted to see what they were all about. Add to that some apples that needed to be eaten soon, and I simply peeled and chopped them all, tossed in olive oil, garlic, and fresh rosemary, and baked at 350 for 30 minutes. The apples are sweet, the turnips are super savory and almost bitter (at least when sampled raw) and the parsnips have an almost nutty/chewy/carrot texture/taste going on. The blend of all three is divine! Certainly a more interesting substitute for potatoes (whole or mashed) than cauliflower!
You simply need:

1 lb each parsnip and turnip, peeled and chopped

About 3 small apples peeled and chopped

Olive oil spray

1 sprig fresh rosemary chopped

1tsp garlic powder
Toss all and bake at 350F for about 30min. I turned off the oven at about 32 and let them sit a few more minutes, since I like a bit more browning. Ways I scarfed this includes: over brown rice with some greens and legumes, as a side for an egg white/veggie scramble, as a lovely garnish on top of a puréed tomato/pepper soup.  Enjoy!


Creamy Garlic Beets and Roasted Acorn Squash 

Cut acorn squash in half, where it yields 2 halves wiht a stem or base at the bottom.
Slice into 1/2-1 in rings, making sure they are fairly similar to one another in size. Lay on parchement paper. Spray with coconut oil. Sprinkle with salt, crushed red pepper, and oregano. Bake at 375 for 32minutes until soft and browning slightly at edges.
Meanwhile peel and chop 3 large beets (with stems, no greens).

Chop 1/4 red onion and mix into chopped beets (in 1/2 in cubes).

Make your creamy sauce by blending 1-t tbs cashew butter (or whole cashews or nut butter of choice)

1/2 lemon juiced

3 Tbs warm water

2 large cloves garlic minced

2 Tbs chopped fresh cilantro
Mix sauce into beets and bake at 375 for 40minutes until beets are soft, the smell alone will send you! Serve over rice, gf steel cut oats,  or grain of choice. Serve with avocado and steamed green beans, and always some green onion garnish. Enjoy!


Sweet Onion, Greens, and Grits

Another South-inspired meal. Was talking to a patient today raised in the South, and all that talk of greens and cornbread got me craving. Well, nothing like some sweet onions sautéed up to make this meal tick. It could also be a side item or you could add in some shrimp or tofu to make it more substantial. I steamed a butternut squash and then added that in to make this more filling!
You need:

1 sweet onion chopped

1 tomato chopped

1 large bunch beet greens chopped

1 bunch kale chopped

Sesame oil 1 tsp

Coconut vinegar 1tbs

1/2 lemon squeezed 

3tbs chopped fresh parsley 

salt and pepper to taste

Grits, cooked to preference (i make in a rice cooker, or follow package instructions)
Sauté onion in the sesame oil for about 5min, until slightly witlted, then add your other ingredients (except parsley and lemon) to the pan, over medium heat. Sauté for another 10min or so, until greens reach your desired texture. Last add parsely and lemon as you turn off the heat. Mix well. Serve over grits and enjoy!!

Buckwheat Bowl 

Yummmy! Buckwheat groats make such a hearty, nutty base for any vegan meal! Contrary to the name, buckweat is not wheat, and is gluten free.  This is a great meal going into fall, roasted root veggies and pumpkins a top the wonderfully textured buckwheat makes a fantastic texture. Pretty simple too. This dish would be good topped with avocado, green onions, seeds of choice.

You need:

-about 4 whole beets, peeled and chopped to roast

-1/2 butternut squash, chopped to roast

-4 small zuccinis (or about 2 larger ones), cut into about 1 in cubes

Spray a roasting pan with coconut or olive oil and toss you the beets and butternut squash in it. Then sprinkle with herbs. I used garlic powder, parsley, salt, pepper. 

Roast 350×45 min, adding the zucchini for the last 20min
Meanwhile, rinse your buckwheat and cook in a rice cooker, brown rice setting works well. For added flavor, substitute the water for broth of choice.

Meanwhile, briefly steam or blanch spinach. I used a little liquid aminos to flavor mine.
Then combine in a bowl, add toppings of choice listed above, and enjoy!! SO good 🙂

Cauliflower Herb Mashed Potatoes

Unlike most of the health concious these days, I am not afraid of carbs or potatoes. Our bodies run on carbohydrates and they fuel our brains! However, I am always looking to diversify and healthify what I eat, so I thought I’d try a blend of potatoes and cauliflower for this batch of savory mashed veggies. I’m loving this dish topped with avocado. I know, avocado is in every savory meal I eat, but it’s summer in California, they are delicous!  Plus I don’t cook with a lot of fat, and avocados are healthy fats your body needs!

You need:

1 cauliflower

4 small potatoes (peeled if you prefer)- i love yukon gold for their buttery yellow quality

1/2 tsp salt

1/4 tsp black pepper

1/8 tsp crushed red pepper

2 tbs chopped fresh parsley

4 cloves garlic

Steam cauliflower, potatoes, and garlic until nice and soft.

Combine all in a blender until nice and creamy. Top with fresh parsely and avocado! If you’re feeling really decadent, top with some herbed goat cheese, yum!

Serve as a main dish or side, and enjoy!