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. Potato Salad - A Summer Classic

    May 26, 17 10:06 AM

    Potato salad is a generic term for any number of combinations of potatoes and other ingredients; you can make a healthier version of this summer classic.

    Read More

  2. Healthy Weight Loss Tips

    May 25, 17 11:38 AM

    A list of healthy weight loss tips to help you reach your goal of maintaining a healthy weight and lifestyle.

    Read More

  3. Conscious Eating - Tips for Eating Deliberately for Good Health and Weight Loss

    May 24, 17 09:38 AM

    One way to lose or maintain weight and be healthy is to practice conscious eating using these tips as a guide.

    Read More

Have a question about eating healthy?

Get answers to your healthy eating questions.