Recipe Fruit Nut Casserole

Recipe Fruit Nut Casserole

Click here for a printable copy of this recipe.

Recipe Fruit & Nut Casserole (with rice)

1 large onion, finely chopped

2 cloves garlic, minced*

3 Tablespoons olive oil

1 cup vegetable stock

1 Tablespoon molasses

3 Tablespoons soy sauce

2 Tablespoons peanut butter

1 teaspoon cinnamon

1/2 teaspoon ginger

1 teaspoon cardamom (optional)

1/4 cup raisins

1/4 cup cashew pieces, roasted or lightly toasted

1 lb. extra firm tofu, cut in cubes

2 bananas, cut in bite-size pieces

4 Tablespoons unsweetened, grated coconut for garnish (optional)

3 cups cooked brown rice

Instructions

(1) Sauté onion and garlic in olive oil until onions are transparent.

(2) Add vegetable stock, molasses, soy sauce, peanut butter, cinnamon, ginger, raisins and cashews. Stir until ingredients are well blended.

(3) Add tofu and bananas, stirring carefully and heating through for about five minutes. Serve immediately with rice, garnished with coconut.

Notes for Recipe Fruit Nut Casserole:

-For best results, prepare up to the point where tofu and bananas are added. Right before serving, add tofu and banana and heat through for about five minutes.

-You can adjust the spices to your own taste. Some people like cardamom and nutmeg in this recipe--in place of or in addition to--the cinnamon and ginger.

 *A head or bulb of garlic usually contains about 10 cloves. 1 clove = 1 teaspoon chopped garlic = 1/2 teaspoon minced garlic = 1/8 teaspoon garlic powder = 1/2 teaspoon garlic flakes = 1/4 teaspoon granulated garlic = 1/2 teaspoon garlic juice

Cardamom

Cardamom is an ancient, aromatic spice derived from the seed of a plant in the ginger family. It gives “windmill” cookies and Christmas stolen their distinctive flavor. Cardamom is often used in Indian curry dishes and may be a digestive aid. It is one of the more expensive spices when it is of good quality and it is also a very good source of Iron and Manganese.



Cinnamon

Cinnamon is a pungent, brown spice derived from the bark of the cinnamon tree, It is available ground or in sticks (“quills”). It is a good source of manganese, iron and calcium and helps control blood sugar so it may be useful to pre-diabetics and diabetics. Cinnamon also has preservative properties and is native to the Far East.

In addition to this recipe for Fruit and Nut Casserole, you can add it to breads, muffins and cookies. You can also sprinkle some cinnamon on hot cereal for extra flavor and a pleasing aroma.

Enjoy this Recipe Fruit Nut Casserole.


Click here to go from Recipe Fruit Nut Casserole page to Spices and Herbs page.


Follow Me on Pinterest


Bright Hope Kids

Bright Hope International brings hope to those living on less than $1 a day.

Click on this link to help feed the hungry children of the world.

Every little bit you can give will help these kids toward a healthy future. Thank you in advance for you kindness and generosity.


Sign up to receive emails of my blog

Healthy Eating Blog

�ª Grab this Headline Animator

Enter your email address:

Delivered by FeedBurner


Most Recent Articles

  1. Diabetes Diet - Food for thought for us all

    Jul 26, 17 09:45 AM

    Diabetes diet is discussed including eating healthy and a description of what causes this dread disease.

    Read More

  2. Healthy Eating Diet - 10 Tips to Eating Healthy

    Jul 22, 17 08:39 AM

    Ten tips that will help with your healthy eating diet, including buying and preparing the foods that will keep you healthy and help you live longer.

    Read More

  3. Food Poisoning

    Jul 21, 17 08:47 AM

    A comprehensive list of ways to prevent food poisoning, including useful tips for handling and storage of your favorite foods.

    Read More

Have a question about eating healthy?

Get answers to your healthy eating questions.