Here is a great casserole full of the wonderful flavors of Puerto Rico. And this casserole also has a low glycemic index making it very healthy and great for those who are pre-diabetic or diabetic. And this casserole is sure to please even the pickiest of eater, with lots of stick to their ribs goodness that will keep a person going all day long.
Puerto Rican Casserole
Ingredients:
5 – Cups of Cooked and Mashed Organic Taro Root – Potatoes could also be used, but taro root has a much lower glycemic index. Season this mash with salt and pepper and garlic powder.
5 – Cups of Cooked and Mashed Organic Malanga Root – Potatoes could also be used. Season this mash with salt and pepper and garlic powder.
2 – Cups of Cooked Organic Garbanzo Beans.
4 – Large Red Organic Roasted Red Peppers – Peeled and cut into pieces.
2 – Large Organic Onions Chopped – For the Spinach.
6 – Cloves of Organic Garlic Minced – For the Spinach.
10 – Cups of Raw Organic Spinach – Chopped and cooked with organic onions and garlic. Remember the spinach is going to cook down to a smaller volume.
3 – Cups of Any Kind of Organic Vegan Cheese.
3 – Tablespoons of Organic Garlic Powder.
A small amount of sweet paprika powder to sprinkle on top.
Salt and Pepper to Taste.
A little Spray Organic Olive Oil.
Take a 17 inch cast iron skillet and spray the inside with a little organic olive oil. Then put down a layer of cooked and mashed taro roots and garbanzo beans, then a layer of vegan cheese, then add a layer of roasted red peppers, then the spinach layer, next a layer of malanga mash, and then top with more vegan cheese and a sprinkle of paprika on top for color.
Place in a preheated 350 degree oven for 30 to 40 minutes until the cheese melts and browns slightly. Allow to cool and slice into individual servings. This casserole also freezes well for later use, and can be thawed and served for parties or on nights when a person doesn’t feel like cooking.
Health Benefits of Organic Taro Root
Organic Taro Root or Yautia as it is called in Latin Countries, and Dasheen Roots as they are call in Hawaii, Eddoe as it is called in Japan, India, and China, and grows all over the world, even in the US, and it’s a wonderful healing food that has many uses… and has more health benefits than potatoes. Taro roots have a very low glycemic index making them great for diabetics, long lasting energy, weight loss food, lots of vitamins, A, B’s, C, and Vitamin E, has lots of copper, magnesium, calcium, iron, selenium, manganese, zinc, potassium, beta-carotene, cryptoxanthin, and antioxidants, and Omega 3 oils, and they contain 17 different proteins, much better for the body than potatoes. Taro roots help with irritability, and lower blood pressure, they help prevent cellular damage, helps to protect a person from colds and flues, helps with skin rashes, nausea, and also helps to regulate cholesterol, taro builds strong bones, and supports thyroid function.And they can be mashed, boiled, fried, made into chips, and used in casseroles, soups, stews, and so much more. And they are really creamy and tasty!
Health Benefits of Organic Malanga Root
Malanga root is usually found in South America, the Caribbean, Africa, Philippines, and in Asia and other tropical parts of the world… and it’s also being cultivated in Florida and California because it’s so popular. Malanga is a very large root which can grow up to 2 1/2 feet long and 4 or 5 inches in diameter… and they grow relatively fast. Malanga root contains a good amount of potassium which is important for water regulation and heart contraction, and it also helps lower blood pressure. Malanga has a relatively low glycemic index of 50 compared to potatoes and thus breaks down into sugars slowly making it great for diabetics. Malanga is low in fat, one cup only contains 1 gram of fat and it’s totally unsaturated fat which is healthy. A full cup of malanga contains 48 grams of good carbs which is important for those who are working out, for runners, or anyone who has a physically demanding job and needs carbs to keep them moving. Plus when times are hard and calories are needed malanga will sustain a person until things are better. A full cup of malanga contains 9 grams of fiber. Fiber is important for creating a good environment for the production of good bacteria in our gut (Probiotic Bacteria) and thus boosting up our immune system preventing disease. In fact malanga contains 3 times more fiber than potatoes.
Malanga can be made into a flour which is totally gluten free. And malanga flour can be used for cooking and baking. Malanga is a nightshade free root veggie. So if a person is sensitive to the nightshade veggies then malanga is a great food to try.
Malanga has a very low allergy coefficient meaning… it’s very uncommon that fresh malanga or the flour will produce allergic reactions of any kind. Malanga flour can be made into cookies, breads, pancakes, muffins, donuts, cakes, and anything else that regular wheat flour can be use for.
One cup of cooked Malanga contains 3 grams of protein, which is more protein than found in potatoes. Malanga also contains B-Vitamins and some Vitamin C, and malanga also contains more magnesium, phosphorus, and potassium than that found in potatoes. Magnesium is important for enzyme production, potassium for cardiovascular health, and phosphorus for strong bones. And malanga also contains calcium and iron for strong bones and anemia. Because malanga is high in fiber it digests slowly and thus helps to prevent hunger and promotes weight loss. Malanga contains small starch granules, thus it’s easy to digest making it important for those who are convalescing.
Enjoy this wonderful dish that we have at home on a regular basis.
Dr. Paul Haider – Master Herbalist
Feel Free to Share – This information is meant to get you started… so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.. this article not meant to be a scientific analysis in any way, shape, or form.
Dr. Paul Haider – Master Herbalist and Spiritual Teacher for over 25 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, and at www.paulhaider.com – feel free to connect with him any time.
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Dr. Paul Haider, Master Herbalist, HH, USA, Health and Wellness, Puerto Rican Casserole, Recipe, Organic Taro Root, Organic Malanga, Organic Garbanzo Beans, Organic Red Peppers, Organic Spinach, Organic Garlic, Organic Onion, Organic Paprika, Organic Vegan Cheese, Casserole, Low Glycemic Index, Great for Pre-diabetics, Great for Diabetics, Lots of Nutrients, Good Food, Freezes Well, Cooking, Vegan, Lots of Protein, Photo,
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