I’ve always loved a hot, straight from the oven casserole. As my tastes and desires for healthy eating have evolved of the last few years, the type of casserole I crave has changed, but the not the desire for the dish itself.
For many of us a hot casserole conjures up special memories of family meals and friendly get-togethers. Moments from our past, loved ones enjoying each other’s company as well as a delicious home-cooked meal. The word casserole means more to many of us than simple sustenance- it’s synonymous with home, warmth, and comfort.
However, unlike the versions many of us we grew up eating, which often contained processed ingredients and loaded with fat and huge caloric counts, this version is actually great for you.
You can enjoy a delicious comforting meal and have the satisfaction of knowing that you are sating your body with clean and nourishing ingredients that will fuel and sustain you through the pure power of natural food.
Allow me to share with you a few of the amazing benefits of a few of the ingredients:
Caraway Seed- is an excellent source of minerals such as zinc, magnesium, copper. It also contains antioxidants which protect your body against a range of possible illnesses. It is loaded with nutrients, minerals, and Vitamin A, C, and E. It also contains a good amount of dietary fiber.
Parsley- With its high vitamin C, it is anti-inflammatory. It strengthens the body and maintains good health. The material found in the oil in parsley protects against cancer cell formation.
Horseradish- helps you achieve more mental clarity and maintain a more focused mind. It also has outstanding anti-bacterial properties. The powerful scent of horseradish clears the respiratory system. Inhaling the aroma can help to clear out any congestion you may be experiencing.
Read on- and I’ll share my easy to make recipe.
Vegan Caraway Seasoned Beet and Kale Casserole
- 4 Yams, large
- 3 Beets, large
- 1/2 cup Almond Milk
- 1/2 teaspoon Caraway Seed
- 1/2 teaspoon Dried Parsley
- 1/2 teaspoon Horseradish
- 1 Not Chicken Boullion Cube
- 1 tablespoon Vegan Butter
- 2 cups Kale
- 1/2 cup Thinly Sliced Almonds
- 1/2 teaspoon Coconut oil (for the dish)
- 1/2 cup Water
- to taste Salt
- to taste Pepper
1.) Preheat oven to 375* F.
2.) Use the coconut oil to lightly coat the casserole dish
3.) Peel the potatoes and slide into several pieces
4.) Boil 20 minutes in salted water and drain.
5.) Dissolve not chicken bouillon cube in ½ cup of warm water.
6.) Add the water and the potatoes and mash in mixer.
7.) Slice the beets into thinly cubed pieces.
8.) In a medium bowl add the 1/4 cup of almond milk, Add the caraway and parsley, horseradish and mix briskly for at least 30 seconds.
9.) Add the tablespoon of vegan butter to a sauce pan and sauté the beet and seasoning mixture on a very low heat for about 10- 15 minutes, until the beets are tender.
10.) remove from heat and set aside.
11.) Sauté the kale over a medium heat for 1 to 3 minutes add salt and pepper to taste. remove from heat. and set aside.
12.) Scoop the potatoes into the casserole dish
13.) Add the beet mixture over the mashed potatoes
14.) Layer kale over the beets.
15.) Top with the thinly sliced almond pieces.
16.) Bake for 25-30 minutes, covered at 375* F degrees.
17.) Remove and enjoy 🙂
Photo: Alex Kudukis