Category Archives: Casseroles

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!



Healthy Vegan Jjajangmyun

Oh baby. Anyone else get hooked on this stuff thanks to Korean Drama? Oh ok, that was just me and my friends in SF you say? Noted.  I love me some Chinese/Korean hybrid food, like seriously.  But gotta make my own healthy/vegan version, challenge accepted!  Without using pre-made black bean sauce, I must say this lacks the concentrated blackness and intense flavor, but I also know that it lacks much of the oil, animal fat,  and sodium in the original as well!  Whether or not it tastes enough like it to be under this name, hard to say. But it was inspired by Jjanjangmyun and it still tastes delicious! So, you decide 🙂  P.S., this tastes even spicier and richer the next day, so do not fear leftovers 😀

You need a bunch of veggies, a can of black beans, and a box of soba or other gluten free noodles (or any kind of your choice)!  See instructions below for all the veggies required….


1 can black beans

1 tomato 

Raw ginger, pinch, minced

1/4 tsp miso

Pinch orge rind

Liquid aminos 1tbs

Tsp crushed red pepper

1 small clove garlic

3/4  cup water 

Sautéed: 1/2 onion, 3cloves garlic, 1/4 jalapeño, handful kale

Place sauce into saucepan and begin simmering.

Meanwhile, sauté in sesame oil:

Cabbage, about 1/3 large head, cut into strips

1/2 parsnip chopped

Red onion, 1 sliced

2 zucchinis, chopped

1tbs crushed red pepper

carrot 1 large, peeled and chopped

Mushrooms, about 2 cups chopped

Saute veggies then add to sauce and keep simmering for about 20-30min. I like the richness of flavor when cooked longer.

Then cook your noodles (I recommend soba for gluten free) and serve sauce replete with veggies over noodles!

Garnish with sliced cucumber and cilantro.

Serve with korean hot sauce paste (garlic chili) to taste (i didn’t have any so i used sriracha– not the same, but gives the heat!)

Enjoy with a side of Korean Drama 😉



Savory Roasted Red Beets

Ah, I spent last weekend in Vegas eating lavish buffets and oversized oily feasts, so I must say I was delighted to get back to my healthy kitchen. Fortunately my guy values health as much as I do and did some grocery shopping while I was away, yielding some fresh organic beets! Time to roast em!

You need:

3-4 beets, chopped into 1/2in x2 in slices

1 large clove garlic, minced

1/2 yellow onion, chopped

coconut spray

2-3 tbs fresh parsley, chopped

Preheat oven to 350F, and spray glass/ceramic dish with coconut oil

Toss all veggies and parsley in dish, adding another spray if necessary to lightly coat.

Bake for 20minutes, stir. Resume for another 20minutes and serve with whatever you like!! I steamed some potatoes, cabbage, and acorn squash to go with mine, but I could see serving them on rice, or a bed of spinach too!  Naturally for meat/fish eaters it makes a great side, but is a most delicious meal for plant munchers 🙂  Enjoy! These were SO flavorful, and were even tastier as leftovers. Yeah, baby!!

Savory Buckwheat Porridge! (vegan, gf)

I looooove savory porridge, but only see it in Asian cuisine, and man is it good! Why do Americans like their warm porridge so sweet? Bleh! Why not turn it into a savory dinner or warm comforting lunch? This could not be more easy! Throw all Ingredients into you pot or rice cooker and simmer/cook according to grain-of-choice’s cooking instructions! I used a blend of steel cut oats and buckwheat groats in a rice cooker, easy peasy! Yummy in my tummy! I love the kick the jalapeños give it and the textues or the corn and green onion toppers were perfect. But really there are endless options for this concept, share with me what you come up with! Any veggie would be awesome!

You need:

1/3 cup each steel cut oats and raw buckwheat groats 

3 cu water

1/2 red bell pepper, chopped

1/4 jalapeño, minced  

3/4 cup Dino kale, chopped

5 mushrooms, sliced

1 small clove garlic minced

1 chopped sweet potato, peeled

1 cup almond milk

Throw all ingredients in your rice cooker or pot, simmering for about 40minutes or per rice cooker brown rice setting.  That is all, thank you, very much.  See recommended garnishes below 🙂 🙂 🙂  Be warmed from within!

To Garnish:

1 ear steamed corn, de-cobbed

1 green stalk, green onion, sliced

(optional) Sesame seeds/sunflower seeds

(optional) Avocado

Mini Crustless Vegan Quiches

I don’t know about you, but sometimes I miss eggs eating vegan! Miss no more, because these portable, snack-sized quiches taste just like the real deal!  And did you know that you don’t actually need any kind of crust for these to hold together? Keeping it simple and satisfying!  Eating well and eating vegan is no form of suffering, I assure you!  Get your nourishment and happy belly on!  

You need:

1 16 oz firm tofu

1 yellow onion, chopped

1/2 red bell pepper, chopped

1 carton mushrooms, sliced

1 large stalk broccoli chopped

1 Japanese purple potato, halved and sliced

6 baby carrots, slivered

1 large clove garlic, minced

3 green onions sliced

Turmeric, 1 tsp

Crushed red pepper, 1 tsp

Oregano 1 tsp

1 dash liquid aminos

Sautée all veggies (except green ontions) and spices over medium heat until liquid cooks off of veggies.  As you can see from my photos, I sautéed mine in 2 batches because my pan wasn’t large enough to hold them all. In this case, just use half of each seasoning amount listed above in each batch.

Meanwhile, purée tofu in high speed blender, adding enough water or almond milk only as needed to ensure you reach a creamy consistency. Will depend on how firm/drained your tofu is already. I used an extra dense high protein tofu, so I ended up needed 2/3 cup of liquid to reach a creamy, pudding-like consistency.

Pour into a bowl along with all sautéed veggies and raw green onions. Mix well. Turn into greased muffin tins. For mini muffin tins bake 350×13 minutes. For larger full-sized muffin tins extend time to 35min.  Edges will be slightly brown, and middles will be firm. Let cool slightly before removing from muffin tins, should slide right out!  Enjoy and store in the fridge to take with you for a healthy, easy breakfast!

This recipe made 6 large muffins and 12 mini muffins! Enjoy!

Warm Vegan Buddha Bowl

I gotta tell ya, hit it out of the park with this one, man it hits the spot! So creamy, so comforting, so necessary on a rainy winter day! I think I’m gonna make a bunch more so I can eat this every day! It is that beautiful and satisfying! And despite how indulgent it tastes, this is one that won’t give you a Buddah belly because it is clean whole vegan foods 😉

You need:
1 cup grain of choice, (i actually used 1 cup quinoa, 1/2 cup raw buckwheat groats
1/2 cup lentils, any kind, cooked
1 large stalk broccoli
1 cup raw baby carrots
Handful of mushrooms
1/6 large onion chopped
2 cloves garlic minced
handful fresh basil, chopped
large handful kale, chopped
coconut oil spray (always)
oregano and crushed red pepper

For garnish:
1 slice chopped large jalapeno
1/4 avocado
1 tbs sesame seeds

For creamy lemon sauce:
1/2 tsp vinegar
1 lemon juiced
1/4 cup raw cashews
1tbs tahini
Oregano, dash
Crushed red pepper, dash
1/8 cup water

Make quinoa/buckwheat in rice cooker, mix with lentils, keep warm.

Oven roast cut broccoli and whole mushrooms with coconut spray and oregano/rosemary/crushed red pepper flakes at 350 for 20-24 min.

You could also roast your carrots the same way, but I simply steamed mine in the rice cooker while my grains cooked.

Clean and tear kale. Sautée in hot skillet with garlic, onion, an basil for about 5 min, until slightly wilted.

To make your creamy lemon sauce, place ingredients in a high speed blender, adding more water if you prefer it thinner.

Place lentils/grains in bowl, top with shredded sauté.

Next arrange warm roasted veggies.

Top with fresh avocado, diced jalapeno, sesame seeds, and drizzle creamy sauce on top.

Enjoy hot and immediately, feeling comfort and well being from the inside out! SOOO nourishing and full of comfort feels and flavors. Be well!

Sauce makes 2-3 servings, store refrigerated.