“Organic Potato and Onion Casserole”

Here is a wonderful vegan casserole that’s sure to please all the potato lovers in your family. Full of flavor that sticks to your ribs, this casserole is full of nutrients that will do your body good. Even the meat eaters will love this casserole and it’s very quick and simple to make.

Potato and Onion Casserole

Potato and Onion Casserole


12 – Medium Size Organic Red Potatoes – Sliced

2 – Large Organic Yellow Onions – Sautéed with Garlic

6 – Organic Garlic Cloves Minced – Sautéed with the Onions

2 – Large Organic Red Bell Peppers – Chopped

4 – Large Organic Carrots – Grated

24 – Oz of Organic Veggie Protein of Any Kind – Crumbled

Salt and Pepper to Taste

2 – Tablespoons of Organic Olive Oil

(Optional) – Dash of Organic Hot Pepper Sauce

(Optional) – Slice Organic Black or Green Olives

Sautéed onions and garlic together with the olive oil. In a 9x9x3 inch pan lay down a layer of potato slices and then a layer of sautéed onions, then add the chopped bell pepper. Then add a layer of veggie protein and a layer of grated carrots. Then repeat the whole process again until the pan if full. Then top with a little more veggie protein and some grated carrots.

Cover with foil and place the pan in a 400 degree oven for 1 hour.

Remover from the oven and let cool.

Slice and serve.

Serves 10 to 12 people.

And this casserole can be made ahead of time and then popped into the oven for a great lunch or dinner.

This casserole also goes well with all kinds of sauces on top. Taco sauce, marinara sauce, salsa, and other sauces can be poured on top for a whole different flavor. Or make it simple and then add different sauces each time you enjoy a serving.

Also be creative make this your own recipe by adding different veggies.

“Health Benefits of Organic Potatoes”

Relatively Low in Calories – An average potato only contains about 110 calories and they are very filling… making them great for any diet.

Eating Organic Potatoes is Important – Regular potatoes contain lots of herbicides and pesticides. In fact they are high on the list of veggies which contain lots of chemicals… thus organic potatoes are the best way to enjoy this wonderful food.

Toxins in Regular Potatoes – In fact regular potatoes contain 6 or 7 different neurotoxins, 7 reproductive toxins, 6 cancer causing agents, and 12 chemicals which cause problems with our hormones. So it’s vitally important that we eat organic potatoes for the health and welfare of our children and our own health. And now we have GMO potatoes emerging on the market which are even more toxic. PLEASE EAT ORGANIC POTATOES!

More Potassium than Bananas – A regular size potato contains more potassium than  bananas, making it great for cardiovascular health and water regulation.

Preventing Kidney Stones and Gout – Potatoes contain lots of magnesium which help to prevent kidney stones and the build up of uric acid which causes gout.

Helps with Inflammation – Because potatoes also contain Vitamin C and B Vitamins they are also a great anti-inflammatory food if used in moderation.

No Fat or Cholesterol – Potatoes are fat free and cholesterol free and thus are really a great health food which most people can enjoy.

Great for Healthy Skin – Potatoes contain B Vitamins plus Vitamins C and A, zinc and phosphorus making them great for healthy looking skin.

Lowers Blood Pressure – Potatoes contain kukoamines which are also found in some Chinese Medicinal Herbs that lower blood pressure. And when cooking potatoes this compound does not degraded with heat… thus being able to lower blood pressure. Well of course as long as we don’t deep fry them… or fill them with fats.

Lots of B Vitamins – Potatoes contain lots of B Vitamins which are important for vitality, athletic performance, good mood and for building and maintaining a healthy nervous system.

Cardiovascular Health – Potatoes also contain compounds that lowers homocysteine levels. Homocysteine is an agent that causes atherosclerosis and is associated with heart attacks and strokes… thus eating potatoes can lower a persons chances of having cardiovascular challenges.

Phosphorus – And the lowly potato also contains lots of great phosphorus for strong bones.

Alpha Lipoic Acid – Potatoes also contain this life giving compound which helps our bodies convert food to glucose, and it’s very important for a powerful metabolism. And alpha lipoic acid also helps to protect our cardiovascular system, our eyes, and helps to prevent diabetes.

Quercetin – Potatoes contain Quercetin which is a very powerful antioxidant that can help to prevent free radical damage and thus inflammation and disease.

Vitamin C – Potatoes also contain Vitamin C which is important for preventing colds, flues, and for preventing DNA damage. One average baked potato contains 45% of our Vitamin C needs for the day.

Copper – Potatoes also contain a good amount of copper for preventing anemia.

Sodium Free Food – Potatoes are totally sodium free making them great for those who are on salt free diets.

Fiber – And potatoes contain a lot of fiber making them important for creating a good environment for the growth of probiotic bacteria. Probiotic bacteria are important for boost our immune system and preventing disease.

Cancer Prevention – Potatoes also contain lots of powerful antioxidants such as quercetin which help to prevent cancer.

Collagen – Potatoes contain collagen which is important for healthy skin and collagen makes up most of our connective tissue. For getting rid of wrinkles collagen is very important.

Leave the Skins On – A lot of vitamins, minerals, and fiber are found in potato skins, so wether you are baking or roasting potatoes make sure you leave on the skins.

Enjoy this Wonderful Potato Casserole

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.

Here is a short video bio – http://www.youtube.com/watch?v=rK6Eg-xlX3U

Dr. Paul Haider, Master Herbalist, HH, USA, Health Benefits, Recipe, Photo, Organic Potato and Onion Casserole, Organic, Quick, Simple, Easy, Casserole, Organic Red Potatoes, Organic Onions, Organic Garlic, Organic Red Bell Pepper, Organic Carrots, Organic Veggie Protein, Organic Olive Oil, Bake, Health Benefits of Organic Potatoes, Sure to Please, Vegan, Healthy, Do Your Body Good,

Here is my Google+ address if any of you would like to connect. —   http://plus.google.com/+PaulHaider–drpaulhaider

All My Consults are FREE – Feel Free to Contact me, I love talking with people and being of service – email –  drpaulhaider@gmail.com

Skype – drpaulhaider – and my cell phone is (831) 869-9119 – EST Time Zone.

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About Dr. Paul Haider

Dr. Paul Haider has been a Master Herbalist for over 25 years. Dr. Haider helps those looking for healing and realization. Dr. Haider has over 4,000 articles about natural health and spirituality, a radio show, and writes for many magazines including OM Times Magazine. Dr. Paul Haider - Contact him on his Website contact form at www.paulhaider.com - and also on FB under Dr. Paul Haider
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