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Magical Meals - Sauteed Broccoli and Zucchini Casserole

by Lisa

This time of year I always start really craving green vegetables. I think because spring is trying to break through the cold and part of me knows without a doubt that fresh spring greens are SO close.

Anyway, that craving hit the other night, but it was way too cold for a salad, so I dove into the recipe book and found this little gem. It is definitely vegetarian, it could be made low carb if you switched out cows milk for a lower carb nut milk, and it is super tasty. Even my husband who firmly declared that he hated zucchini tried it and said he liked it.

If you don't have fresh basil then about a tablespoon of dried basil will work. A pinch of red pepper flakes adds pretty much zero bite to it, if you like things a little spicier then you will want to add more than that.

Sauteed Broccoli and Zucchini Casserole
Serves 4


  • 12 oz broccoli florets (about 4 cups)
  • 2 medium zucchini, sliced into ¼-inch thick rounds
  • ½ medium onion, finely chopped
  • 1 tablespoon olive oil
  • ¾ teaspoon fine grain sea salt, divided
  • ¼ teaspoon ground black pepper
  • A pinch of red pepper flakes
  • 3 large eggs
  • ½ cup milk (any choice of milk)
  • A handful of fresh basil, chopped
  • A pinch ground nutmeg
  • 3 tablespoons grated Parmesan cheese


Heat oven to 350°F (180°C), place a rack in the middle.

Line a 8x8-inch baking dish with parchment paper and set aside. Heat the olive oil in a large skillet over medium-high heat.

Add onions and a pinch of salt and saute for about 2 to 3 minutes until translucent.

Add broccoli florets, zucchini rounds, black pepper, ½ teaspoon of salt, red pepper flakes and about ¼ cup of water.

Cover with a lid and cook for about 15 to 20 minutes stirring every so often. The vegetables should brown a bit and must be thoroughly cooked, but still retain some of their crunchiness. If needed add more water, a couple of tablespoons at a time.

Turn off the heat and let cool for 5 minutes. In the meantime, in a large bowl whisk eggs, milk, ¼ teaspoon of salt and nutmeg for a couple of minutes until fluffy. Finally add chopped basil and stir to combine.

Add the vegetables to baking dish and spread them on an even layer. With the back of a spoon press them down gently.

Pour the egg mixture over the vegetables and sprinkle with Parmesan cheese.

Bake in the oven for about 30 minutes, until a skewer inserted into the center comes out clean.

Serve warm.

Nutrition facts: One serving yields 140 calories, 5.75 grams of fat, 14 grams of carbs and 12 grams of protein.

Magickally speaking: Food magic is both incredibly powerful and incredibly subtle at the same time. While you might not consciously feel the effect a dish has on you it lingers as an undertone to your day. This is why after some meals we are energized and others we are left feeling content and satisfied. This particular dish definately leaves behind it a general sense of everything being just fine right now and worries just are not worth worrying about.

broccoli - strength, leadership

zucchini - spirituality, protection, prosperity, sex, abundance

onion - oaths, promises, warding, protection, health, banishing, virility, potency, male fertility, energy, psychic, spiritual

olive oil - Fidelity, marriage, peace, protection

salt - protection, banishing, exorcism

black pepper - cleansing, purification, banishing, protection

red pepper flakes - energy, vitality, strength

eggs - fertility, spirituality, rejuvenation, mysteries

milk - Prosperity, Nurturing, Protection, Success (this is for cows milk. If you use a nut milk then you would be adding the properties of the nut)

basil - love, protection, harmony, money

nutmeg - luck, prosperity, money, gambling

Parmesan cheese - completion, enhancing energy


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