OIL FREE VEGAN BROCCOLI & CHEESE CASSEROLE » Diabetic Approved Recipe for Mastering Diabetes!

Our recipes are being recommended by the wonderful folks over at Mastering Diabetes: Robby Barbaro, MPH and Cyrus Khambatta, PhD for their diabetic clients so we created this recipe to promote their new book Mastering Diabetes and their course and coaching programs. We get asked regularly if our recipes are safe for diabetics so it is exciting for us to be able to point to solid research that says an emphatic YES! This scrumptious Oil Free Vegan Broccoli and Cheese Casserole is diabetic approved and can be used as part of their program to take back control of all types of diabetes including Type 1, Type 1.5, Type 2, Pre-Diabetes, and Gestational Diabetes. Be sure to check out the links below to Robby and Cyrus’s new book Mastering Diabetes and their fantastic course and guided coaching program. If you or someone you know is struggling with diabetes then these guys have the answers you have been looking for and their work is fully grounded in a whole food plant based lifestyle!

PRINTABLE RECIPE
» https://plantbasedcookingshow.com/2020/02/14/vegan-cheesy-broccoli-&-rice-casserole

GET THE MASTERING DIABETES BOOK
» https://www.masteringdiabetes.org/book?orid=109754&opid=7

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» https://www.masteringdiabetes.org/how-it-works/?orid=109754&opid=8

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Welcome to the whole food plant-based cooking show where we make plant-based cooking easy I’m Jill and today we have a special recipe for you for our friends over at mastering diabetes and today’s recipe is cheesy broccoli and rice casserole So today’s recipe we are we made specifically for Robbie and Cyrus over at mastering diabetes to introduce you to them and their new book mastering diabetes this is for all types of diabetes one one and a half and two both authors happen to have type 1 diabetes and they’ve been really successful at

Managing their diabetes through this type of diet so this is their new book and they also have a course and a mastering diabetes coaching program that we will give you a special link in the details below to get over to their website and check that out and so

They’re just they’re fans of our recipes and they’ve approved our recipes for their clients so that’s why we’re doing this and we’re going to try to work together with them to create some more recipes for diabetics so let’s just get right in I’m gonna set the book aside

Here hey guys we got this great little video clip from Robbie and Cyrus after filming this episode so we wanted to include it in this episode so here’s Robbie and Cyrus my name is Robbie Barbara and I’m Cyrus Cabala and we’re the cofounders of mastering diabetes and

We teach people how to reverse insulin resistance using the mastering diabetes method that includes food as medicine that includes intermittent fasting that includes moving your body and that includes daily documentation we teach people living with all forms of diabetes whether type 1 type 1.5 pre-diabetes type 2 diabetes and gestational diabetes

How to reverse the underlying cause of high blood glucose which is called insulin resistance and when you learn how to reverse insulin resistance using your food as medicine then your whole life and folds in you as you drop your chronic disease risk into the future and we are very excited

To have put all this information into one book the whole story everything you need to know you get to learn our story you get to learn the science you get to learn the how to with a bunch of recipes and the fact that we’re on this channel

Right now with Jill and Jeffery means the world you guys are amazing you are watching the right YouTube channel stay tuned here for more amazing recipes okay so today we are making cheesy broccoli and rice YUM this is such a delicious and pretty simple recipe to make so what I have

Here I’ve got a large onion that’s just diced finally I’ve got roughly five cups of broccoli crowns three cloves of garlic and then about four cups of kale that I’ve just chopped up really finely so we’re gonna start with the onions and my burner is already heated and we’re

Gonna start with water we’re not going to saute with oil because you really don’t need to water water is just as effective for sauteing your vegetables without all of that added fat it’s really not necessary so we’re just gonna let these cook until they’re you know about translucent and

Then we’re gonna add our other ingredients okay so our onions are translucent and now we’re gonna add our other ingredients so I’m gonna add the garlic in there and the broccoli and the kale and we’re just gonna cook them all together until they’re you know until the kale is wilted down roughly until

Your broccoli is soft so we’re just gonna put this in here and I’m going to put a little bit more water into my pan so essentially it’s gonna steam a bit so I’m going to let this cook for roughly 10 to 15 minutes and then we can

Assemble our casserole okay so while the broccoli and the kale mixture is finishing cooking up I already had some rice going on the oven or on the stove so it’s two cups of rice and I only used three cups of liquid I used two cups of vegetable broth low

Sodium vegetable broth and one cup of water so we don’t want it completely cooked so it’s just a little bit chewy still because it still has to bake in the oven so now we’re gonna go on to the cheesy sauce that’s so delicious so I have some raw cashews here this is half

A cup of raw cashews 3/4 of is a 3/4 of a cup of nutritional yeast 1 teaspoon of onion powder 3/4 of a teaspoon of turmeric and that’s what it’s going to give it that really golden yellowy color along with some of the vegetable broth and about 1/2 teaspoon of ground pepper

One tablespoon of white wine vinegar 1 tablespoon of Bragg’s Liquid Amino acids and just like with my other recipes you can use a low-sodium soy sauce or tamari that works just the same and then 1 tablespoon of Dijon mustard that’s going to give it a really nice bite and then I

Have some low sodium vegetable broth here and if this is about 2 cups okay and we’re just going to mix this up until it’s really creamy and then we’ll be able to get our other elements out and put it all together okay so there’s our cheese sauce I’m

Gonna move this stuff out and get our other things out and we’ll assemble this casserole okay all of our ingredients are out here we’ve got our rice we’ve got our broccoli and kale mixture here and the keeping the lid on helps its to steam a bit it helps it to cook a little

Bit faster so that’s what I ended up doing so now we just assemble so you put your rice in the bottom of the pan first okay and then we’re just going to pour this on top of it okay and then we’re just going to mix it in just a little

Bit so that it all is mixed together okay and then last but not least the cheesy sauce boy you guys are just going to be amazed at the flavor of this so we are going to pour all of this in there and then we’re just going to stir it a

Little bit so that it we make sure that cheesy sauce gets all the way down into the rice I’m just gonna kind of twist it I’m not really going to stir so that we can keep some of that broccoli and the beautiful kale and stuff kind of wander

This on the top and I’ve got my oven already preheated to 350 and we are just going to stick that in there and press this down a little bit so some of that moisture comes back up we’re gonna stick it into the oven for anywhere from about

35 to 40 minutes and it really you know if it just starts getting really Brown you can take it out but you know you kind of want it to just be that golden color so onto the oven okay guys look at that doesn’t that look delicious

All right so be sure to like and comment on this video and check out the links below for the diabetes diabetes course you know for yourself or for someone that you love and let’s dig in Wow look at that steaming hot smells so good Wow

You are gonna love it and I’ll see you next time