Potato Casserole

INGREDIENTS

  • 1 pound of hashbrowns (or shredded potatoes, see notes/tips below)
  • 8-10 ounces fresh spinach, chopped
  • 8 ounces mushrooms, sliced (or even finely diced)
  • 1/2 of a medium onion, chopped
  • dried parsley flakes (to be sprinkled on top)

Cheezy Sauce:

  • 2 cups plant-based milk
  • ½ cup raw cashews (or use 1/4 cup of cashew flour)
  • 3 tablespoons cornstarch**
  • ¼ cup nutritional yeast flakes
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 tablespoon tahini
  • 1 tablespoon miso paste
  • 2 teaspoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon lemon juice
  • ½ teaspoon sea salt (or to your taste preferences)
  • ¼ teaspoon black pepper

**Try to find a NON-GMO cornstarch

DIRECTIONS

  1. Preheat the oven to 375°F.
  2. Saute the mushrooms and onions in a bit of water/broth over medium-high heat until tender the onions become translucent and caramelized. Add water/broth as needed to prevent sticking.
  3. Combine the “cheeze” ingredients in a high-speed blender and process until smooth. Taste to make sure it’s to your liking.
  4. Pour half of the blended cheese sauce into the bowl of hash browns and mix until thoroughly combined.
  5. Line a 9-inch square baking pan with parchment paper. Begin to add layers: “cheeze” sauce, potatoes, onions & mushrooms, chopped spinach. Make two layers and top it all off with “cheeze” sauce.
  6. I like to top with more parchment paper (but this is optional) bake for 30 minutes, and then remove the top so that it can brown and the sauce can thicken. (Or you can simply bake uncovered in the oven.)
  7. Sprinkle with dried parsley.

NOTES/TIPS

  • I think the onions are the star of this dish that adds the most flavor. I like to add a splash of balsamic vinegar to help with the caramelization of the onions. (You can use any vinegar you have for cooking.)
  • I like to salt and pepper the potatoes as I layer them.
  • Taste your “cheeze” sauce prior to using it in the dish so that you can make adjustments to suit your taste buds.
  • Look for organic potatoes to avoid added ingredients and preservatives.
  • If shredding your own potatoes, make sure to dry them well – using a kitchen towel or paper towels.
  • I’ve also used sliced potatoes to make this recipe. Use a mandoline slicer for best results
  • This recipe is originally from https://www.plantpurenation.com/blogs/recipes/breakfast-potato-casserole

Eat Real Food – Do Not Focus on a Specific Diet

There is so much confusion about what to eat and what we need to avoid, etc. It can really be discouraging with so much information available when searching for the perfect diet. Well, remember this… there is no such thing as a perfect diet.
 

I emphasize YOU (should make the decision) because everyone is different. There is NO one diet that benefits us all. Everyone’s makeup is different and your diet should be tailored to your body’s need, your lifestyle, etc.

The ideal/perfect diet that will benefit everyone doesn’t exist!

Because you might notice that even certain real foods cause digestive (or even other) problems for you. It’s important to listen to the feedback of your body so that you can avoid those foods until you have a better understanding of why they are causing such issues.

Yet, still I have faith in REAL FOOD and I know that eating REAL FOOD that is grown in it’s natural environment without toxic pesticides, without being genetically modified, but as God intended is best. 

I know one thing is for sure. There are so many foods within the entire REAL FOOD spectrum that anyone can find enough food to eat and enjoy to his or her full satisfaction.

The intent of this website is to help you define what REAL FOOD  is – for you. Because everyone’s body is unique and we are all at different points along our health journey. 

Only YOU can truly decide which REAL FOODS are ideal for your body at any point in time. Eventually you will figure out what does and what does not work for you. The important goal is to focus on eating REAL FOOD .

Real Food (Definition):

REAL FOOD is prepared with fresh, non-refined, preservative-free and chemical-free, whole food ingredients — and it’s best when prepared by you.

Here are some examples of real foods:

  • Fresh Fruits*
  • Fresh Vegetables*
  • Whole Grains (wheat, barley, oats, quinoa, rice: brown/red/black/wild)
  • Nuts and Seeds (Dry roasted without added oils or salt, or better yet, raw nuts and seeds)
  • Beans and Legumes (Soaked and cooked at home, or canned with no added ingredients)
  • Meats/Poultry/Eggs** (Preferably, grass-fed, pasture-raised, and roaming)
  • Fish and seafood** (Preferably wild caught and not farm raised.)

*If Frozen, chose those with only fruits/vegetables and nothing additional.

** Healthy (ideal) options for meats, poultry, fish and seafood will be your most expensive choice of real foods. Real fruits, vegetables, whole grains, nuts/seed are more affordable options.

Healthy Eating with Real Food

Here is a guidebook to download so you can get started with choosing REAL FOOD. Get started today to have the energy and health you desire. Even if you start by making small incremental steps, it will be well worth it. (And, please don’t forget to let us know of your progress so that we can share it with the community.)

“He makes grass grow for the cattle, and plants for man to cultivate – bringing forth food from the earth.”

Psalm 104:14

Related Podcast:

Podcast Episode 2 – What is real food and what are real drinks?