Kleinburg Integrative Health:

Winter Vegetable Casserole

Casserole resized 600

Preparation time: 15 min.

Total cooking time: 40 min.

Serves: 4


2 medium red potatoes

1 medium parsnip

200g (6 ½ oz.) pumpkin

30g. (1 oz.) butter

1 tablespoon flour (try spelt or quinoa)

1 ½ cups (375ml) milk

½ teaspoon ground nutmeg

Salt and freshly ground black pepper, to taste

Crumble Topping

100g roasted cashew nuts, roughly chopped

30g butter


  1. Peel potatoes, parsnip and pumpkin; cut the pumpkin into large, bite-size pieces and potato and parsnip into smaller pieces. Cook vegetables in a large pan of boiling water for 8 minutes or until just tender (still crunchy). Drain and then arrange cooked vegetables in base of a large, deep ovenproof dish.
  2. Melt butter in a pan over low heat. Add flour and cook, stirring constantly, for 1 minute. Remove from heat and gradually stir in milk. Return pan to heat, bring mixture to the boil, stirring constantly, until thickened; boil for another minute. Add the nutmeg and salt and pepper; pour sauce over the vegetables. Preheat oven to 350F (180C).
  3. To make crumble topping

Sprinkle the cashew nuts over the vegetables. Dot with butter (optional). Bake for 30 minutes or until golden. Garnish with alfalfa sprouts, if desired.

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