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Upstream Casserole

Before you jump to Upstream Casserole recipe, you may want to read this short interesting healthy tips about Turn to Food to Elevate Your Mood.

In general, people have been taught to think that “comfort” foods are terrible for the body and need to be avoided. At times, if the comfort food is candy or some other junk food, this is true. Otherwise, comfort foods could be really nourishing and good for you. There are several foods that, when you consume them, could improve your mood. If you feel a little bit down and need a happiness pick me up, try some of these.

If you wish to battle depression, try consuming some cold water fish. Salmon, herring, tuna fish, mackerel, trout, etc, they’re all high in omega-3s and DHA. These are two substances that promote the quality and function of the grey matter in your brain. It’s true: eating a tuna fish sandwich can seriously boost your mood.

Now you know that junk food isn’t necessarily what you have to eat when you are wanting to help your moods get better. Try a few of these tips instead.

We hope you got benefit from reading it, now let’s go back to upstream casserole recipe. You can have upstream casserole using 16 ingredients and 14 steps. Here is how you do it.

The ingredients needed to prepare Upstream Casserole:
  1. Provide 3 cups Pasta Spiral , al dente
  2. Take 1 onion
  3. You need 2 celery stalks
  4. Get 1 zucchini , medium
  5. Prepare 1 cup mushrooms
  6. Prepare 1 can cream mushroom of soup
  7. Provide 3⁄4 cup yogurt plain
  8. You need 1 tsp black pepper
  9. Take 1 tsp garlic powder
  10. You need 2 cans salmon
  11. Get 1 tsp dill
  12. Take 1⁄2 lemon fresh , juice only
  13. Get 2 cups cheese shredded Tex-Mex
  14. Use 1⁄2 tsp red pepper flakes
  15. You need 1 - 2 tbsps onion dried flakes
  16. Prepare Olive Oil – enough to oil surface of casserole dish
Instructions to make Upstream Casserole:
  1. Pasta – cook it, drain & set aside.
  2. Onion, Celery, Zucchini, Mushrooms – chop it all up and put in bowl.
  3. Mushroom Soup, Yogurt, Pepper & Garlic – add to vege mix.
  4. Salmon, Dill, Lemon – mix in a separate bowl.
  5. Pre-heat oven to 350F.
  6. Oil casserole dish. Start layering with Layer 1.
  7. Layer 1 – pasta
  8. Layer 2 – fish
  9. Layer 3 – veges
  10. Layer 4 – cheese
  11. Final Layer – Red Pepper and Onion Flakes.
  12. Cover casserole dish with foil and in pre-heated oven for 30 minutes, middle shelf.
  13. Turn oven to broil for 3-5 minutes. Important! Take a peek to avoid over browning.
  14. Cool. Slice once down the long side. Slice twice across the short side. This makes 6 servings.

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