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“Organic Garlicky Potato, Corn, and Green Pea Casserole”

“Heaven and Earth Casserole”

I call this dish “Heaven and Earth” because the bottom of the casserole is made from ripe plantains and the top is made from potatoes or any other root veggie… thus one veggie is grown high in a tree and the other underground. This dish is to die for, I served this casserole for Easter and everyone love it even the meat eaters. And this casserole will fill a person up and keep them going all day long and it’s full of great nutrition. Plus it’s super simple to make. Using a combination of sweet and savory foods is common in the Caribbean… and I’m sure you will love it too! 


12 - Large Ripe Organic Plantains - Boiled and Mashed

7 - Pounds of Organic Potatoes or Name’ or Malanga or any other root veggie - Boiled and Mashed - Boil the potatoes with 4 Vegan salt-free bouillon cubes and 2 tablespoons of Adobo seasoning and then mash-- Adobo is very garlicky.  

2 - Cups of Organic Green Peas - Steamed - Fresh if Possible or Frozen will do 

2 - Cups of Organic Yellow Corn - Steamed - Fresh if Possible or Frozen will do

Salt and Pepper to Taste 

(Optional) - Topping - Vegan cheese, make sure it doesn’t contain casein which is made from milk. 

(Optional) - Topping - Use nutritional yeast instead of vegan cheese for more vital nutrients. 

Take a 17-inch large skillet, I use my large cast iron skillet which I love. And then spread a layer of the mashed plantains over the whole bottom of the skillet. Next, take the mashed potatoes and add the green peas and corn and mix well into the potatoes—and salt and pepper to taste. The place a large layer of this potato mixture over the plantains. Next, add the add the cheese or nutritional yeast. Then pop the skillet into a preheated 425-degree oven until the top becomes golden brown. This should take about 30 to 45 minutes. 

Remove from the oven and let cool. 

Slice and serve

Serves about 20 people or 10 really hungry guys. 

And this dish works great for a party and can be made ahead of time and then popped into the oven to brown before serving. 

Health Benefits of Organic Green Peas 

Green peas also known as Pisum satvium have been around for thousands of years. Peas are a nutritious and inexpensive food source, and most people don’t know how healing peas can be especially for kidney disease and high blood pressure.

Peas contain coumestrol which is a powerful antioxidant that helps to prevent stomach cancer. One cup of peas contains 10 milligrams of coumestrol which is 5 times more than what we need to prevent stomach cancer. Peas also contain lots of healing Omega 3 and 6 oils which are important for cardiovascular health.

New studies show that peas contain certain types of proteins that help to prevent and heal kidney disease and lower blood pressure. Studies at the University of Manitoba in Winnipeg showed that rats with kidney disease fed pea protein had a huge boost in kidney function. They are not sure exactly why this happens but they think it has to do with the stimulation of cyclooxygenase -1 agent production which is very healing for kidney tissue and lowers blood pressure. Eating peas on a regular basis can increase kidney function by as much as 30%-Wow!

Peas also help to lower and stabilize blood sugar thus peas are great food for diabetics. And peas also help with oxidative stress which is important for preventing Type 2 Diabetes. Fiber is important for boosting up our probiotic bacteria and peas contain lots of fiber. One cup of peas contains from 8 to 10 grams of fiber.

Peas contain agents that help to lower inflammation thus helping to prevent and heal arthritis, joint disease, and other types of inflammatory diseases. Peas contain pisomosides and saponins that heal and prevent inflammation which is the first step towards disease. Peas help to prevent cardiovascular disease and strokes because they contain lots of great Omega 3 oils.

Remember - Always eat organic because regular fruits, veggies, and grains contain up to 6 cancer causing chemicals, 12 hormone-disrupting chemicals, and 10 other disease causing chemicals which are inside the plant and cannot be washed off. 

Eat Organic and Stay Healthy!

Enjoy this wonderful casserole!

Dr. Paul Haider - Master Herbalist 

Feel Free to Share - This information is meant to get you started so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.. this article not meant to be a scientific analysis in any way, shape, or form. 

Dr. Paul Haider – Master Herbalist and Spiritual Teacher for over 25 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, and at – feel free to connect with him anytime. 

Here is a short video bio -

Check out my website at 

Dr. Paul Haider, Master Herbalist, HH, USA, Healing, Health, Heaven and Earth Casserole, Organic Garlicky Potato, Corn, and Green Pea Casserole, potatoes or any other root veggie, ripe plantains, Ripe Organic Plantains, Organic Potatoes, Organic Name’, Organic Roots, Organic Malanga, Organic Green Peas, Organic Yellow Corn, Vegan Cheese, nutritional yeast, 17 inch skillet, serves 20 people, easy to make, simple, make ahead, bake in the oven, 425 degrees, 45 minutes, Great Tasting, Everyone Will Love This, Health Benefits of Organic Green Peas, Always Eat Organic, Photo, 


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