Joan on Nutrition


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Cast iron pots traces of iron are added to our foods and absorbed into our bodies.

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Casserole in Oven

Bean Tomato Macaroni Cheese Casserole

This casserole can be made using regular or gluten-free macaroni and bread crumbs.

Makes 6 servings can be cut down for a smaller casserole. Or maybe frozen.


1 tsp. Cooking oil either olive, avocado, or coconut

1 med. Onion finely chopped

1 stock chopped celery

1 1/2 C. Cooked Beans of choice

1 C. Elbow Macaroni

1 C. Diced Cheddar Cheese – small dice or shredded

2 C. Chopped Tomatoes fresh or canned

1 C. Water

1/4 tsp. Black Pepper

1/4 tsp. Oregano

1/4 tsp. Thyme

1/4 tsp. Savoury

1/4 tsp. Sage

1/2 C. dried bread crumbs

1/4 C Parmesan Cheese


Cook celery and onion in oil for about 4 min.

Mix bread crumbs and parmesan Cheese in a bowl.

When celery and onions are cooked add to 8 Cup or 4L. Casserole dish which has been sprayed with a nonstick cooking spray. Add in the remaining ingredients. Mix well.

Bake in 350 degrees F. Oven or 180 degrees C. For about 35 min.

Sprinkle breadcrumbs and parmesan mixture over the top continue to bake for another 10 min or until breadcrumbs are toasted.


# Cat Hat 2019-04-17 03:26
This site certainly has all of the info I wanted about this subject and
didn?t know who to ask.
# Joan 2019-05-07 16:30
Thank you for your comment. Please let me know how it turned out. One other comment. You can use any spice you like. The ones in the recipe are my favourite. However if you like garlic or green peppers, or hot spices, please feel free to experiment. You can make this recipe your own. The cheese you use can be anything from mild to extra old. Have some fun with it.

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The Advice on this site is not meant to replace the advice of a physician or dietician.  Please consult a Doctor before starting any new diet plan.  Remember to tell your physician and pharmacist about any Supplements you may be taking.