Cashew Curry Casserole

Most of my early cooking was done off of a hot plate in the years when I first left home and lived in places without kitchens. I never really learned many things that required an oven. This easy dish is one of the few casseroles I’ve made thanks to an old recipe at

It is quick, healthy, tasty and fairly inexpensive. Very little clean up. I liked the Thai Curry Cashew sauce so much I’m going to use it on other things

6 Servings
Per serving: Calories 285, Protein 10.4g Sodium 482.2 mg


  • 1 head broccoli, chopped into 1 inch pieces, or one 1 lb bag of frozen broccoli
  • 1 15 oz can whole tomatoes
  • 1 16 oz can chick peas
  • 1 large onion, chopped
  • 1/2 cup plus 1 T cashew butter
  • 1/2 cup rice milk [soy milk would also work]
  • 1-2 tsp red curry paste
  • 2 T fresh basil, chopped very fine
  • 1/4 tsp salt

Optional Ingredients:

  • 8 oz. mushrooms, thinly sliced;
  • 1 red or yellow pepper,
  • thinly sliced;
  • 1 yellow squash, sliced


  • Preheat oven to 400 degrees.
  • In a large bowl, whisk together the cashew butter, rice milk and basil.
  • Add the curry paste, 1/2 teaspoon at a time, until the sauce is as hot as you like.
  • Be sure to whisk well so no clumps remain.
  • Toss all the other ingredients in a large casserole.
  • Use a spatula to roughly break up the tomatoes, then pour on the cashew sauce.
  • Stir well until all ingredients are combined and well coated.
  • Cover with foil and bake for 40 minutes.
  • Remove foil and bake another 15-20 minutes, or until sauce has thickened.

Ginger Cookies

A GOOD friend recently baked me a box of ginger cookies and gave me the recipe. To avoid losing that recipe and pass it on, I am posting it here.


Dag’s Ginger Cookies:


  1. 1 cup of flour
  2. 1 cup of rolled oats
  3. 1 cup of sugar
  4. ½ teaspoon of baking powder
  5. ¼ teaspoon of salt
  6. ¼ cup of oil
  7. 1 ½ teaspoons of vanilla extract
  8. ½ cup of chopped crystallized ginger
  9. 1⁄3 cup of water


  1. Preheat an oven to 350° Fahrenheit
  2. Mix ingredients #1- #5 in a bowl
  3. Add ingredients #6 – #9 to the bowl and mix those ingredients in
  4. Put the dough on a baking sheet in cookie sized increments
  5. Bake the dough for 15 – 18 minuets
  6. Let the cookies cool before removing them from the baking sheet

Steam Frying

An extra 200 calories a day is enough to put on 20 lbs of fat over a year. On the positive side 200 fewer calories a day is enough to take off 20 lbs of fat over a year.

200 calories.

1 tablespoon of just about any type of oil is 200 calories.

Many cookbooks I have seen start a recipe with at least 1 – 2 tablespoons of oil. Oil is similar to sugar in that it is almost pure calories with almost no nutrition.

Fortunately most recipes do not require all of the oil that is commonly asked for. Most of the time the oil is used to brown onions/garlic or to activate spices. Many health conscious Indians and Chinese people I know manage to do these things with only 1 teaspoon of oil, finishing the food with little bits of water. That is 1/3 of tablespoon or a mere 33 calories spread over multiple servings.

Lastly, there is a technique I’ve heard low fat zealots talk about:

Steam Frying
( an onion until browned – a typical first step of many recipes )

Here is how you do it:

1. Place a frying pan over medium heat.
2. Then add the ingredients to be cooked.
3. Then add 2 tablespoons of liquid ( water, vegetable broth, juice, wine, etc…)
4. Do not crowd the pan.
5. Increase the heat to high.
6. Using a wooden spatula move the food around to keep it from sticking
7. Add tiny bits of liquid if the original liquid evaporates before your onion browns.