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“A Whole Foods Plant Based Recipe”

Here is a quick and easy Mexican casserole that’s sure to make everyone smile. My wife and friends love this casserole and they are a hard crowd to please. And this casserole with all the different layers looks great when served. Plus this casserole is full of great flavor and wonderful nutrition. With a stick to your ribs quality that makes you feel satisfied.

Everyone will love this amazing vegan recipe. 


4 - Pounds of Organic Red Potatoes Cooked and Mashed 

4 - Cups of Cooked Organic Black Rice— also called Forbidden Rice 

32 - Oz of Organic Black Olives 

32 - Oz of Organic Refried Beans - Vegetarian Fat-Free

2 1/2 - Tablespoons of Organic Ground Cumin

16 - Oz of Organic Mexican Salsa 

Take a 9x9 by 3-inch deep baking pan and add a layer of mashed potatoes. Then take the black rice and add the cumin and mix well and make a layer of black rice. Next, add a layer of black olives, then a layer of refried beans, and then another layer of mashed potatoes. Make a little ridge around the outer edge with the mashed potatoes on top and then pour the salsa in the middle and spread evenly. The ridge will keep the salsa from leaking out. 

Then place the pan in a 350 degrees oven for 50 minutes or until the mashed potatoes on top turn nice and brown. 

Let cool, slice, and serve with some greens on top. 

Serves 15 people 

Health Benefits of Organic Black Rice or Forbidden Rice 


Black rice comes from Asia and was planted sparingly and was only cooked for the nobility of China for thousands of years. In fact, anyone who was found owning and eating black rice was punished severely because black rice helps to prevent many diseases and it was thought that only the nobility could have that health. It was not until the 1990’s that black rice came to the US and other areas of the world.

Totally Black in Color – As the name implies black rice is totally black because of all the powerful antioxidants.

Great Flavor – Black rice has a nutty flavor and it’s nice and soft.

Lots of Protein – Black rice has more protein than all the other types of rice, in fact, 1/4 cup of black rice contains 5 grams of protein— Wow!

Contains Lots of Anthocyanin – Black rice is the only rice that contains lots of anthocyanins which is a very powerful antioxidant. In fact, these are some of the same antioxidants that are found in blueberries, blackberries, cranberries and other types of berries. Black rice contains more antioxidants per serving than blueberries.

Less Expensive Than Berries – Also black rice is much less expensive than berries, so when it comes to getting lots of antioxidants try black rice, and black rice contains less sugar than berries.

Slows the Aging Process – Black rice contains lots of antioxidants that help to prevent and heal DNA damage and— and thus helps to prevent disease and slows the aging process.

Helps Prevent Diabetes – Black rice slows down the absorption of sugars thus helping to prevent diabetes.

More Fiber Than All the Other Types of Rice – Black rice contains lots of great fiber to help prevent disease. In fact, 1/4 cup of uncooked black rice contains 2 grams of fiber. Fiber is important for boosting up our probiotic bacteria in our gut. And our gut should contain up to 5 pounds of good bacteria but on the average, most people only have a 1/2 pounds or less of good probiotic bacteria in their gut.

High in Absorbable Iron – Black rice contains lots of good absorbable iron for helping to prevent anemia and building hemoglobin.

Powerful Anti-inflammatory – Black rice is a powerful anti-inflammatory, studies at Suwon University in South Korea showed that black rice was a very powerful anti-inflammatory agent. A study in the Journal of International Immunopharmacology showed that black rice contains a powerful compound called 3CG which is a very effective anti-inflammatory. Thus black rice helps with arthritis, joint pain, swelling, and inflammation in general in the body just like black beans.

Good Source of Vitamin E – Black rice also contains a good amount of Vitamin E for sexual health, vitality, and great looking skin. Vitamin E is another powerful antioxidant that helps to prevent disease.

Help with Weight Loss – A study at Hanyang University in South Korea showed that people who ate black rice on the average lost more weight than those eating white rice. And black rice containing lots of fiber making a person feel so they eat less.

Prevent Heart Attacks – A study in the Journal of Nutrition showed that black rice has the ability to prevent atherosclerotic buildup in the arteries. Animal studies showed that black rice reduced atherosclerotic buildup by 50%.

Prevents Cholesterol Absorption and Lowers Cholesterol – Studies show that black rice helps prevent the absorption of cholesterol thus helping to prevent diseases such as heart attacks, strokes, and cancer. Also, black rice lowers triglycerides and cholesterol.

Contains – Black rice also contains phosphorus for strong bones, manganese for and magnesium for enzyme production, and selenium for boosting up our immune system and fight off colds and flues.

Great Liver Healing Agent – Studies in the Journal of Nutrition and Metabolism showed that animals with fatty liver disease feed black rice had lower lipid profiles and seemed to improve faster. Another study by the Chinese Academy of Agriculture and Science showed that animals feed a diet of alcohol and black rice had less alcohol-induced liver damage.

Healing Cancer – A study in the Journal Chemico-Biological Interactions showed that black rice seemed to prevent the metastasis (spread) of cancer throughout the body. Another study showed that black rice killed breast cancer cells. More research to be done about the healing abilities of black rice and cancer.

Prevent Cognitive DeclineBetter Memory – And there are lots of studies including one with 16,000 people given anthocyanin which seemed to prevent cognitive decline. Not only that, studies show anthocyanin improve a person’s memory and learning capabilities.

Finding – Google “Buy Black Rice” and lots of places will come up. And black rice can also be found on Amazing and eBay for sale.

Remember Always Eat Organic - Regular veggies in the market contain up to 6 cancer causing chemicals, 12 hormone-disrupting chemicals, and up to 10 more disease causing chemicals— Always eat organic and stay healthy. 

Enjoy this Great Recipe

Along with a great salad, this is a full meal. 

Many Blessings to Everyone!

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, Organic Mexican Casserole, Crowd Pleaser, Many Layers, Looks Pretty, Fast, Easy, Full of Nutrition, Everyone Will Love This Recipe, Organic Red Potatoes, Organic Black Rice, Organic Black Olives, Organic Refried Beans, Organic Ground Cumin, Organic Mexican Salsa, 9x9 Pan, 350 Degrees, 50 Minutes, Photo, Vegan Recipe, Whole Foods Plant Based Recipe, Recipe, 


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