rice and bean casserole ~gluten free~

Every summer my sister and her family spend the summer at home with us on the cape.  I live for these moments shared with them!  Days are spent on the beach, at the ponds, hanging out together, laughing, cooking and eating.  Cooking a lot…did I mention she has 3 teenage sons???  They are my guinea pigs for recipes and this recipe got the thumbs up!

Beans and Rice Casserole ~vegan, gluten free~ A healthy family meal that is easy on the budget!

It’s super simple to make, feeds many mouths and is easy on the budget!  Beans and brown rice make a perfect protein, so this is a complete meal on it’s own or you can serve it as a side dish.  Left over grilled corn and spinach from the garden were thrown in the mix, but you can chop up any vegetables you have!  Shredded carrots, zucchini, summer squash, peppers or kale would all taste great as well!  The casserole shown in the photos was made with organic shredded cheddar cheese.  Simply substitute with daiya cheese for a vegan version.

Beans and Rice Casserole ~vegan, gluten free~ A healthy family meal that is easy on the budget!

The original recipe is from Eat, Live, Run.  The instructions say to add all ingredients to a casserole dish, cover and bake.  Simple enough, right?  I sautéed the onions, garlic, tomato sauce and spices for a few minutes to create a more savory flavor.  This added step is completely optional!  If you’re pinched for time don’t bother, it will still taste great!

Beans and Rice Casserole ~vegan, gluten free~ A healthy family meal that is easy on the budget!

rice and bean casserole ~vegan, gluten free~
adapted from Eat, Live, Run
Serves: 4-6
  • 2 tablespoons extra virgin olive oil
  • 1 small white onion, finely chopped
  • 3 cloves garlic, minced
  • 1 15 ounce can organic tomato sauce
  • 1 tablespoon cumin
  • 1 teaspoon chili powder
  • sea salt and pepper to taste
  • 1.5 cups uncooked brown rice
  • 3 cups vegetables broth
  • 1 15 ounce can small red kidney beans (black beans or chickpeas would work too!)
  • 2-3 large handfuls of baby spinach leaves, shredded
  • 3 ears grilled corn, kernels removed or 2 cups frozen corn
  • ½ cup shredded daiya cheese or organic shredded cheese
  • fresh cilantro for garnish
  1. Preheat oven to 350 degrees. Lightly oil or spray a 9x13 cooking dish and set aside.
  2. Heat olive oil in a large skillet over medium heat. Add onions and sauté until translucent and golden. Add garlic and sauté until fragrant. Add tomato sauce, cumin, chili powder, sea salt and pepper. Lower heat and simmer for 10 minutes.
  3. In a large bowl add uncooked brown rice, tomato mixture, broth, kidney beans, shredded spinach and mix until combined. Transfer to cooking dish, top with corn kernels and shredded cheese. Cover with tin foil and bake for 1.5-2 hours. Casserole is done when rice is tender.
  4. Top with fresh cilantro, serve warm and enjoy!

Helpful Hint:  Planning this week’s meals?  Cook a batch of brown rice to have ready ahead of time.  Mix together all the ingredients (decrease the amount of broth used to 1/2 cup!) and bake until warm, around 30 minutes.  This can even be a freezer friendly recipe when using cooked rice, freeze, thaw and bake!  Perfect for those mid-week nights when you get home late and don’t feel like cooking!

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rosemary cauliflower flatbread ~vegan/gluten free~

We had a green kind of day…

Green smoothies for breakfast, Noah said “green” for the first time :) and this deliciousness for lunch…

Rosemary Cauliflower Flatbread with Hummus and Avocados ~gluten free/vegan~

Rosemary cauliflower flatbread topped with edamame hummus and…

Rosemary Cauliflower Flatbread with Hummus and Avocados ~gluten free/vegan~


Rosemary Cauliflower Flatbread with Hummus and Avocados ~gluten free/vegan~

If you’re looking for a low-carb, gluten-free, vegan flatbread recipe…this is for you!  Not quite like traditional flatbread, but equally yummy in its own right!  Crisp on the outside, doughy in the middle and completely kid friendly!  Almost a whole head of cauliflower is used as the base of this recipe making it a great way to sneak in veggies!

Topping options are limitless…

pesto and arugula

white bean spread and sun-dried tomatoes

tomato sauce and roasted veggies

Rosemary Cauliflower Flatbread with Hummus and Avocados ~gluten free/vegan~

Rosemary Cauliflower Flatbread

1 head of cauliflower (3 cups of cauliflower “rice”)

3/4 cups oat flour, coconut flour, almond flour or flour of your choice

(Note: if using coconut flour, add more flax eggs and/or olive oil because coconut flour absorbs a ton of liquid!  I like using oat flour and made make own by pulsing old-fashioned oats in a food processor until a light flour was formed)

3 flax “eggs” (3 tablespoons flax seed meal + 9 tablespoons water)

2 tablespoons olive oil

1/2 teaspoon sea salt

1/4 teaspoon rosemary or herb of your choice such as dried basil, oregano or thyme

Cauliflower "rice"

Cauliflower “rice”

-Preheat oven to 400 degrees and line a baking sheet with parchment paper.

-Mix together flax seed meal and water in a small bowl, set aside.

-Make “cauliflower rice” by adding cauliflower florets to a food processor and pulsing until rice-like.

(depending on the size of your food processor you may need to do this step in small batches.)

-In a large bowl, mix together 3 packed cups of cauliflower rice, flax “eggs,” oat flour, salt, olive oil and rosemary.

-Place dough on parchment paper and use hands to flatten to 1/2 inch thick.

-Place in oven and cook for 40-45 minutes or until golden and crispy.

Note:  Cooking time will vary depending on thickness of flatbread, keep an eye on it so it doesn’t burn!

-Remove from oven, add toppings of your choice and enjoy!

(if adding toppings that should be served warm, return to oven for 5-7 minutes or until warmed through)

Rosemary Cauliflower Flatbread with Hummus and Avocados ~gluten free/vegan~

Helpful Hint:  If you have left-over cauliflower “rice,” save and use in place of rice for another meal.  Simply steam in a few inches of water until tender and serve warm.  A great low-carb, grain-free alternative to rice!

orange mango creamsicles

Ponds, pools and popsicles is how we’ve been spending our days!


I made mini-popsicles for my mini-me!  My only regret, I should have used sturdier popsicle sticks!  The popsicles kept falling off of the flimsy sticks I bought, which turned into a melt down (no pun intended!) for Noah…not fun!

Orange Mango Creamsicles

1 cup fresh squeezed orange juice

1 cup plain greek yogurt

1 cup frozen or fresh mango

-Blend all ingredients together, pour into mini paper cups and place in the freezer.

-When half-way frozen, place popsicle stick in the middle of each cup, return to freezer and freeze until solid.

orange mango creamsicles

~A vegan and dairy-free alternative would be to use a can of coconut milk in place of the greek yogurt~

Since these were made for Noah I left added sugar out.  They were mildly sweet and he loved them!  However, you could use vanilla greek yogurt if you wanted them to be more on the sweet side!

orange mango creamsicles

Stay cool and enjoy the weekend!