“Italian Summer Squash Casserole”

This Organic Whole Foods Plant Based Recipe is sure to please and it only takes 12 minutes to make and then pop in the oven. The topping is crunchy and the filling is savory and succulent. And it’s full of the great nutrition of yellow crooked necked squash and zucchini which are low in calories, high in fiber, full of antioxidants, and contain lots of omega 3 oils. And this recipe is super inexpensive with all the summer squash in the stores right now.


4 – Cups of Organic Yellow Crooked Necked Squash – Chopped

4 – Cups of Organic Zucchini – Chopped

1 – Large Organic Yellow Onion – Chopped

8 – Cloves of Organic Garlic – Minced

1 – Large Organic Tomato – Chopped

1 – Cup of Organic Garbanzo Beans

3 – Cups of Cooked Organic Brown Rice

1 1/2 – Cups of Cooked Organic Brown Rice – Place in a Blender with 3/4 cup of filtered water.

1 – 25 oz Bottle of Organic Low Sodium, Low Fat, Pasta Sauce

2 – Tablespoons of Organic Garlic Powder

2 – Tablespoons of Organic Italian Seasoning

1 – Tablespoon of Organic Brown Rice Flour – for thickening the filling

Salt and Pepper to Taste

(Optional) A Little Bit of Organic Paprika Powder for the Top

(Optional) A bit of Hot Sauce for the Rice Topping

For the Filling – Take a round 9-inch diameter by 5-inch deep pyrex bowl and add the squash and zucchini, pasta sauce, brown rice flour, garbanzo beans, garlic powder, garlic, onion, Italian seasoning, salt and pepper, and tomato and mix well.

For the Topping – Then take the cooked rice that has been blended and add the other rice and mix well…and add a little bit of salt and pepper to this topping and even some hot sauce of you like. Next, Pour this topping over the filling. And sprinkle a little paprika powder on top if you like.

Place the Pyrex bowl in a 400-degree oven for 60 minutes or until the top turns nice and golden brown. The topping will have a crunch to it which is excellent. Instead of heating up the whole house I usually pope this into our toaster oven and set the timer for 60 minutes.

Let cool and serve.

Serves 10 people

Health Benefits of Organic Zucchini Squash

Zucchini are in full swing in the summer with hot weather lots of zucchini are popping up in the stores and they contain very few calories. In fact, one cup of zucchini only has about 35 calories and are full of wonderful fiber for good colon health and a good amount of protein too. Plus Zucchini contains lots of water and are low in sodium and thus don’t dehydrate you like processed foods and baked goods.

Zucchini is anti-inflammatory foods with lots of antioxidants that help to lower inflammation and thus help with asthma, arthritis, and other inflammatory diseases.

Plus Zucchini are important for preventing cancer and the fiber in Zucchini removes lots of toxins from the body and thus helps to prevent cancer. And because Zucchini has a lot of antioxidants it also works well for boosting your immune system and thus helping to prevent disease and especially cancer. And Zucchini is full of betacarotene which is important for boosting your immune system… most of the betacarotene is found in the skin… so cook your Zucchini with the skin on.

Zucchini is packed full of lots of A, B, and C vitamins and are wonderful antioxidants, and studies show that Zucchini can reduce prostate enlargement… and Zucchini lowers blood pressure too. And the B Vitamins in Zucchini are important for dealing with stress and for enzymatic reactions taking place in your body. And Zucchini has lots of potassium that’s important for cardiovascular health and water regulation.

Zucchini also contains polyphenols, such as lutein and zeaxanthin which are powerful antioxidants that are important for eye health and especially important for preventing macular degeneration. Zucchini also contains iron and copper for anemia, manganeses for muscle health and clotting, phosphorus and calcium for strong bones, and zinc for powering up your immune system and staving off colds and flues… and tryptophan for a good nights rest.

Also, Zucchini in all forms contains lots of pectins which contains D-galacturonic acid which helps to prevent diabetes and improve insulin balance. And Zucchini also contains Omega 3 oils that are important for cardiovascular health and also work as a great anti-inflammatory agent. There have been many studies showing that Zucchini can prevent gastric and duodenal ulcers and other digestive problems.

And there’s some indication that Zucchini seeds and especially the oil of the seeds… may have some antimicrobial abilities thus helping to prevent disease. And those same seeds are full of wonderful oils that help to control prostate enlargement and related symptoms… and Zucchini might help with multiple sclerosis too.

Remember Eat Organic Zucchini – Regular zucchini contains up to 6 cancer causing chemicals, 12 hormone-disrupting chemicals, and 10 other disease causing chemicals… Not Good… Eat Organic and Stay Healthy!

Enjoy this Great Tasting Dish!

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 anytime.

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

Check out my website at www.paulhaider.com

Dr. Paul Haider, Master Herbalist, HH, USA, Healing, Health, Organic Whole Foods Plant Based Recipe, Photo, Recipe, savory, succulent, crunchy topping, yellow crooked necked squash, zucchini, easy to make, super fast, very inexpensive, Organic Yellow Crooked Necked Squash, Organic Zucchini, Organic Yellow Onion, Organic Garlic, Organic Tomato, Organic Brown Rice, Organic Low Sodium – Low Fat – Pasta Sauce, Garlic Powder, Organic Italian Seasoning, Organic Brown Rice Flour, Organic Paprika Powder, Hot Sauce, 400 Degree Oven, 60 Minutes, Casserole, Italian Casserole,

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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