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Super Healthy Veggie Casserole

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This is one of the easiest dishes to prepare and involves a minimum of three vegetables for starters: squash, onions and chives (or green onions). You can use as much or as little of any veggies as  you want; it’s all about flavour and colour, so the sky is the limit. I use anything that is in season as long as I like it but try to go easy on the spinach (can sometimes turn the red onion into a strange colour if you use too much).

This recipe yields enough to last five days or an entire work week … well, that depends on how fast or slow you consume these veggies but let’s get started.

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Ingredients:

1 medium sized Squash
2 large Red Onions (or normal onions – your call)
8 stalks of Chives
10 medium-sized Okras (optional)
Few leaves of Spinach (optional)
2 Large Carrots (optional)
4 English potatoes (optional)
1 Cucumber (optional)

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Parsley Flakes
Salt
White & Black Pepper
Ginger (powdered or fresh)
Garlic Salt

 

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Coconut Oil
Olive Oil Pam Spray

 

 

 

Method:

  1. Wash and thinly slice the squash, potatoes, and cucumbers; do not peel.
  2. Place in a large bowl.
  3. Wash, thinly slice and add the remaining vegetables.
  4. Sprinkle dashes of salt, white and black pepper, powdered ginger and garlic salt to taste
  5. Mix thoroughly
  6. Spray the bottom of a large glass baking dish with Olive Oil
  7. Add your veggies, and after sprinkling with 2 – 3 tablespoons of Coconut Oil cover the dish with foil
  8. Bake for approximately 30 minutes at 350 degrees Celsius
  9. Let cool and serve 🙂
  10. So yummy!

Preparation Time:

15 – 20 minutes or as long as it takes you to slice and dice your veggies, so the time really is dependent on your quantities.  Here’s a hint though: prepare more than you need and then freeze all that is left over for your next casserole dish.

Loved this recipe? Then stay tuned for more easy-peasy ones. In the meantime, good luck with your super healthy veggie casseroles and let’s get this healthy party started. Here’s how:

  1. Make your casserole
  2. Take a photo of the finished product
  3. Post it on your blog or FB page with a comment or two (especially if your family loved it)
  4. Make sure you link your post back to the recipe here using this note: “get this easy recipe here http://wp.me/p2CNyA-3bB
  5. Encourage others to share exactly as you did 🙂

This Next Recipe Coming Soon ….

Photo by Gale E

Photo by Gale E

 

De Bajan boy can cook!

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Supporting Zachary Dewer (son of one of my best friends and lucky for me that he is also my next door neighbour so I get to share in the food tastings) in his quest to become a chef extraordinaire and let me just confirm that his dishes are not only super tasty but very well presented.

One day for example, I exchanged two limes from my lime tree and a bag of microwave popcorn – don’t you just love how trade aka real Bajan commerce works? – for a meal of fried chicken with potato wedges and grilled veg.  The result? Three words: nice, nice, nice 🙂

Check out his photos which made me hungry all over again as I posted them here for you … but do you live in Barbados and want to try Zachary’s dishes for yourself?  If yes, why not send him a note at zachary_dewer@yahoo.com?  He may be surprised to hear from you as cooking is more of a hobby for him right now BUT hey, I know the sky is the limit for this young man and you won’t be disappointed!

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Celebrating My Heritage: Bajan Pumpkin Soup!

My salt fish cakes which I made last weekend were to die for!  They were so delicious they didn’t even last long enough for me to take any photos to post here for you.  As soon as they came out of the frying pan they disappeared – just like that.

But hopefully it’s back to the kitchen this weekend to make my favourite soup: Pumpkin! There’s absolutely nothing like a hot steaming bowl of beautifully garnished Bajan (another word for Barbadian) pumpkin soup.  This soup soothes and solves all your problems in one go, it’s that good of a comfort food BUT not all pumpkin soups are created equal!

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