Tag: Bajan cooking

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.

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)

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

 

 

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 ….