Category Archives: Casseroles

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!
   
                        

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

Or

Healthy Vegan Cornbead

And

Crockpot Pinto Beans

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

Enjoy, southern style!