Category Archives: Casseroles

Beans, Greens, and Cornbread :)

I’ve already shared recipes for beans and cornbread, traditional, and waffle form, will include links below. But now we add in the greens to make a wholesome well rounded vegan southern meal. Vegan soul food! Nourishes and warms ya from the inside out 🙂

For greens:

1 10z bag of organic washed kale, or one head washed and chopped

1/2 onion

4 cloves garlic

1tsp olive oil

black pepper 1/8 tsp

crushed red pepper 1/8 tsp

salt 1/4 tsp

soy sauce 1tsp

coconut vinegar 1 tbs

Sauté onions and garlic in olive oil, then add remaining ingredients, sautéing for about 8-10 minutes on medium until soft, adding water as needed to prevent sticking.

Serve alongside:

Cornbread Waffles


Healthy Vegan Cornbead


Crockpot Pinto Beans

Garnish with green onions, plain greek yogurt (instead of sour cream), chopped jalapenos, or hot sauce 🙂

Enjoy, southern style!


Mushroom Porridge With Rainbow Veggies!

I love savory hot cereals and this healthy one is full of mushrooms and tools with a medley of colorful veggies to serve on top. This is super easy, filling, and tasty!
For the porridge:

1/2 cup oats

1/8 cup flax

1/8 cup wheat germ

1/2 cup almond milk

3 large mushrooms sliced

Salt/pepper to taste

Combine in large microwave safe bowl and heat in 30-60 second increments until thickened. Will also thicken as it sits.
For the veggies:

Edamame 1-2 cups for z 

Corn 1 cup frozen

Broccoli 1 stalk fresh

1/2 red and noon chopped

4 cloves garlic, minced

1/2 lb chopped sweet potato

1/4 tsp salt

Dash liquid aminos

Dash crushed red pepper

Dash black pepper 
Meanwhile chop veggies and sautĂ© in coconut oil on medium heat. Add some water and all other ingredients, simmering until tender. Serve veggies over porridge and enjoy! 

Beet Green Medley

Beet greens (from 3-4 beets), washed and chopped

1/2 onion

4 cloves garlic

1tsp olive oil

1/2 10oz bag each frozen green beans and corn

black pepper 1/8 tsp

crushed red 1/8

salt 1/4 tsp

soy sauce 1tsp

coconut vinegar 1 tbs

On medium heat, saute your onions and garlic in olive oil. While washing your beet greens, thaw frozen vegetables, then saute all remaining ingredients in large sauce pan until greens are wilted and frozen veggies are cooked through.  Serve over rice and enjoy!! I used black rice. I love the vinegar kick to these and found them reminiscent of traditional southern greens. But how nutritious and delicious are beet greens!  Enjoy!

Vegan Garlic Mashed Potatoes

Healthy comfort food? Sound impossible, it is not at all!!  Mashed potatoes are such a satisfying and warm dish. I used to eat instant mashed potatoes replete with sour cream, cheese, and bacon bits as a pre-teen. This was one filling meal I could easily make on my own! I find these childhood comfort foods are still so appealing to me to this day.  This is my grown up version that is way more nourishing but every bit as satisfying 🙂  ENJOY!
You need

Steamed potatoes (4 medium yukon gold)

Steamed clove garlic, steamed whole in its natural pod

1/2 cup mashed chick peas

1/2 cup mashed zuccini

1-2 cups soy milk




lemon garlic powder

Put all ingredients in a bowl and mash away! Add more ir less soy milk to make note or less creamy
Top with avocado, creamy steamed garlic, and steamed greens.

Could also top with some chives or green onion!

creamy yum!!
Serves 2-3


Crockpot Pintos 

These are delicious and easy and so good for you! Really takes almost no effort. Throw all ingredients into a crock pot and cook on low for about 8 hrs! You come home from work ready to eat! Serve however you like, in tacos, on rice, with cornbread waffles and greens (recipe to come…)

You need:

1 can tomatoes

1lb dried pinto beans, soaked overnight and drained 

Crushed red pepper 1 tsp (or to taste, I like spicy!)

Garlic powder 1 tsp

Onion powder 1 tsp

Oregano, 1/2 tsp

Parsley, tsp

Paprika, dash

Sea salt (if used low sodium tomatoes)

Pepper, dash


Roasted Veggies and Grits

This southern girl loooves her some grits. Did you know you can cook them in a rice cooker? I simply added some salt and cooked it in the brown rice setting!  I love that grits are a traditional breakfast cereal (hot), but that they are usually served savory, not sweet (cheese grits anyone??)!  Well, if you can have shrimp and grits, I say you can have roasted veggies and grits, and boy was I right! The veggies I made nice and soft in a crock pot.  Too easy! More simple real foods that I love 🙂
All you need:

1cup dry white grits

2 cups water

1/2 tsp salt

1 zuccini

1/2 butternut squash

(other veggies encouraged: mushrooms, red bell pepper, broccolini…..)

1/2 cup veggie broth/stock
Place salt, water, and grits in rice cooker and cook on brown rice setting.

Meanwhile wash and cut veggies, placing in crock pot with broth. Cook on highly for approx 1 hour or until veggies are soft to your liking.
Then simply serve grits into a bowl and top with veggies! Garnish with salt and pepper to taste and enjoy!


Rosemary and Lemon Roasted Potatoes

Rosemary, Thyme, Salt and Lemon. Doesn’t get much simpler but so delicious!! No oil used in this recipe either.
You need:

-about 5 potatoes, depending on size

-Juice of 1 lemon

-1-2 TBS each Rosemary and Thyme

-Sprinkle of sea salt to taste

Wash and quarter potatoes and put in cold water, bring to boil for 4-5 minutes.

Drain and then place back in your pot, lid on. Put half of lemon juice in, along with the lemon rinds. Grab on using a towel and shake potatoes around to mar up their edges.  This enhances the crispy texture!

Then put on sheet and sprinkle with seasoning. Bake for 35min at 400 on parchement paper. Drizzle in other half of lemon after cooked.

Pictured I ate this with some Greek yogurt then topped with touches carrots and green onion, yum!




Crockpot Thai Green Cury

The crockpot makes this almost too easy!! I found some organic Thai green curry powder and had to give this a try. The crockpot makes the veggies’ texture downright creamy! Not your crispy stir fry, but a soft juicy comfort food treat!! Plus it is only one dish to clean and doesn’t get any easier! This came out creamy and spicy and oh so satisfying!!

You need:

1/2 cup veggie broth

about 3-4 tbs coconut cream

2 tbs green curry powder

3 cloves garlic, chopped

1/2 yellow onion

Mix the above ingredients in the bottom of your crockpot.
Then add:

1 red bell pepper, cubed in large pieces

3 carrots, cut into 2 in cubes

The greens of 3 beets, chopped

2-3 tbs carrot greens chopped

8 oz crimini mushrooms, cut in half

Turn crock pot onto high and cook for total of 3hours, stirring about once an hour.

About 2 hrs in, add:

5oz extra firm tofu, pressed and cubed (I love the TJs extra protein organic tofu; it is super firm and holds together well.)
Serve over rice!

I used a mixture of brown and black rice.
Coconut or crushed cashew garnish optional.

Green onion and cilantro garnish strongly recommended!


Golden Beet Medley

Yummy, warm, and satisfying, you’ll love these roasted beets with parsnip and fresh herbs! Serb as a grand side, or a hearty main over rice or quinoa!

You need:

1/2 large parsnip, cubed

2 golden beets, cubed

1 red beet, cubed

1.5tbs fresh chopped rosemary

3tbs fresh chopped parsely

2tsp sesame oil

1tsp crushed red pepper

Toss all, put in oven at 375 for 30- 45 minutes, until veggies reach desired tenderness.

Stir a couple of times throughout to keep from sticking!




Beet, Squash, and Kale Roast

The beets here in CA have been SOOOO good that I’ve been eating and cooking a lot of them… Namely roasting them with various combos.  Last night it was red beets, butternut squash, curly kale, along with red onion, rosemary, and jalapeno. Simple, but delicious. Served over rice is my strong recommendation!!!

You need:

1/2 small butternut squash, chopped

2 peeled beets, chopped

1/4 red onion,minced

1 sprig rosemary, minced

1/3 jalapeno, minced

About 1 cups chopped curly kale

1 spray of coconut oil to bottom of pan

1/4-1/2 cup water to steam

Preheat oven to 375F. Prep veggies and toss all in your roast pan with coconut oil. Pop in oven and roast about 10 minutes before stirring and adding 1/2 cup water. Proceed roasting until veggies reach desired tenderness, about 45minutes, stirring every 15min or so to keep kale moist.  Enjoy over steamed rice!! Soooo satisfiying!