Food Babe Family - Header

Mexican Casserole

Last weekend was too much fun. It was my husband’s birthday and we had lots of family in town. We started the night out by having a great dinner at Halcyon, then worked it off by bowling at Strike City, and then out to Kazba for more drinks and dancing!

Picked up some Sunflower Bakery cupcakes for the night – one of the clean bakeries in town
Enjoying the nice weather on the balcony
My sis and bro in law enjoying white wine sangria before dinner
The wood tables at Halcyon are incredible if you haven’t seen them. This one we were sitting at had been struck down by lightening on Queens Road West.
My brother in law Taylor showcasing the Petite Sirah at Halcyon
I love bowling
My favorite part of the evening? Watching my Father in Law bowl on my team!
Reminding my husband to make a wish when he blows out the candles on his cupcakes!
Synchronizing VIP Status on the way into Kazba

After a long night of partying on Friday and recovering all day Saturday…On Sunday, we spent the day at the pool and walked around Taste of Charlotte. While walking around I noticed tons of people eating “Tex Mex” type fare – nachos, fajitas, quesadillas, tacos, etc from different stands at the festival. My taste buds started watering so bad that I decided to go home and make one of my favorite mexican casseroles.

Hanging out with a lizard at Taste of Charlotte

You might be thinking why didn’t I just go and try some of the food at the festival? It was so available and easy (I even had free tokens)… Well this didn’t matter to me. Maybe if I didn’t know what was in those corn chips or tacos, I would have eaten some… but once you know what’s in your food, it’s hard to ignore it and look the other way. If I have options, I’ll always choose the better one. Most if not all the corn in those tortilla chips and tacos are genetically modified (GM). Food Babe doesn’t do GM if she can help it.

Let’s talk about GM Corn….

Why does an American hair sample produce more “corn” type carbon than a Mexican person, who’s sole diet is based on corn? It’s because the typical conventional grocery store in America has more than 70% of its aisles filled with corn based products. The type of sugar, oil, filler, citric acid, flavoring, emulsifier, etc. is usually corn based in almost all processed food. As you probably know farming corn is subsidized by the government, so the food industry has access to a lot of corn and its cheap. This gives food industry scientists reasons to keep coming up with more and more fake foods derived from corn to fill your grocery store. Fake foods are cheaper to produce than growing real organic produce. It’s all about greed and it’s taking a serious toll on our health.

Corn in its natural organic state is very nutritious for you.  The vitamins and minerals in corn have all sorts of benefits from lung health, to preventing birth defects to reducing stress levels in the body.  Several cultures have been able to thrive on the use of corn as their main grain and lived healthy fruitful lives.

However, eating corn that has been genetically modified and then dosed with pesticides leads to all sorts of health damage and serious problems. To quote a recent article I read conventional corn turns your gut into a “Pesticide Factory“!  Most corn in the United States is genetically modified to withstand types of pesticides applied to it. This allows the farmers to grow more and more corn per acre of land.

Several recent studies produced results that were horrifying.  In testing animals that had been given a diet of GM corn, the scientists found a toxin that was responsible for failing both the kidneys and liver, two of the essential organs that are suppose to help in eliminating toxins from the body.  They also found blood abnormalities and several issues with that resulted in hindering female reproductive health and infertility.

I don’t know about you, but I want my liver and kidneys functioning to their best ability and if they can’t get rid of this toxic stuff, that is a huge issue for me. I want to have healthy skin, maintain a healthy weight, not to mention, I don’t want to die early due to a degenerate disease or have my fertility compromised.

Why is this allowed to happen here in the US? Why aren’t they at least labeling our food so we know whether it is GM or not? Did you know the European Union has banned this type of corn and all GM products! Why have they done this there but not here?

Until our government starts to protect us from this irresponsible technology – I will leave you with a delicious Non-GM mexican casserole that will satisfy any south of the border craving and some tips and tricks on how to avoid GM Corn in your everyday life.

Mexican Casserole Up Close!


Food Babe's Mexican Casserole

Prep Time:
15 mins
Cook Time:
50 mins
Total Time:
1 hr 5 mins

Serves:  6


  • 15 ounces cooked black beans
  • 15 ounces cooked red kidney beans
  • 1 teaspoon extra virgin olive oil
  • 1 medium yellow onion, chopped
  • 1 green bell pepper, chopped
  • 3 medium zucchinis, chopped
  • 1 fresh tomato, chopped
  • 2 jalapeño peppers, seeded and minced
  • 2 teaspoons garlic cloves, minced
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 cup enchilada sauce
  • 10 sprouted corn tortillas
  • 2 ounces cheddar cheese
  • ¼ cup sour cream, to taste


  1. Preheat oven to 350° F.
  2. Heat olive oil on medium low in a large skillet.
  3. Once oil has heated for 2 minutes, add onions, cook onions for about 3 minutes.
  4. Add zucchini, green peppers, tomato and spices to pan and cook for another 5 minutes.
  5. Add beans, garlic and jalapeno to pan and cook another 2 minutes or so.
  6. Turn off heat and set pan aside.
  7. In large baking dish, pour half of the sauce to cover bottom.
  8. Place corn tortillas on the bottom of the dish covering the sauce, cut tortillas to fit if needed.
  9. Add half of the vegetable and bean mixture to dish.
  10. Repeat, adding another layer of tortillas and then the rest of the vegetable bean mixture, ending with the rest of the sauce on the top.
  11. Top dish with shredded cheese and cover with foil.
  12. Bake for at least 30 minutes until sauce starts to bubble.
  13. Serve with a salad of romaine lettuce, a lime and a dollop of sour cream or plain yogurt.


  • Please note all ingredients are organic (except the sauce)


A ton of zucchini I needed to use from my weekly organic delivery – they mix perfect with the flavors and textures of the rest of the ingredients.
Cooking up veggies, beans and spices in large skillet
I only use these organic corn sprouted tortillas – They are delicious and thaw from the freezer in just a few minutes on the counter
First layer of sauce, then corn tortillas
Third layer of veggies and beans
About to go into the oven
Fresh out of the oven
My husband loves his mexican casserole with this Organic sour cream. It’s additive free and only has 15 calories per 2 tbsp. Not bad.
Hope you enjoy it! It’s definitely one of my favorite healthy dishes.

Tips and Tricks to stay away from Genetically Modified Corn –

1. Certified organic products are free from any ingredients that have been genetically modified. If there is a choice, always go organic.

2. Eating out – ask the server at your local Mexican restaurant about whether or not they use organic corn chips or what kind of tortillas they use. I recently went to a food truck that advertises organic and local food, but they were still using low quality tortillas that had genetically modified ingredients. When in doubt order your food without the tortilla or whatever questionable ingredient.

3. Avoid all HFCS – High Fructose Corn Syrup – All of it is made from GM corn.

4. Stay away from Corn, Soy, Cottonseed and Canola oil – If away from home, ask that all your foods be cooked with only healthy oils (coconut, hemp, sesame, olive, grapeseed). You can even claim you have an allergy to corn based oil if you have to.

5. Buy corn on the cob that is fresh and organic – grill it up, with a little olive oil and eat it! You get all the nutrients and none of the toxins.

6. Download this shopping guide. They have a helpful list of hidden “Invisable” GM items.

7. Check out Responsible Technology’s site to learn more and how to stay informed about this important issue.

Heating up mexican casserole left overs the next day at work. Thank god for this convection oven in our break room! I’ll be writing a post soon about the use of microwaves!
Food Babe Family - Book
Food Babe Grocery Guide

Sign Up For Updates

And Get A FREE Healthy Grocery Guide Sent To You Now!

Find out what to buy and where at the top grocery stores near you

Posts may contain affiliate, sponsorship and/or partnership links for products Food Babe has approved and researched herself. If you purchase a product through an affiliate, sponsorship or partnership link, your cost will be the same (or at a discount if a special code is offered) and Food Babe will benefit from the purchase. Your support is crucial because it helps fund this blog and helps us continue to spread the word. Thank you.

40 responses to “Mexican Casserole

  1. So you just sign me up for your blog? LOL 🙂 How are you? Actually the section on Mexican cooking reminded me of enchilada enchilada! Damn those were tasty.

  2. You really should I loved those, I think the first two times you told me you were going to make them for me you ate them all! When you finally cooked for me, best ever…just call the recipe “enchilada enchilada”.

    1. Wow you know how to call someone out! Thanks for the compliments! I love hearing when someone remembers a dish I made them.

  3. I normally charge$ 1500 for use of my likeness but well call it even on account of the frittata and bacon!

    1. Sommelier – Glad you enjoyed the grub on Saturday morning. I love making breakfast for my bacon loving family.

  4. Really excited to try your recipe! It’s really easy to make your own enchilada sauce, too. I make mine so I know exactly what goes in it, and I think it tastes better than those prepared ones – even the organic ones. I’ll have to share it with you sometime!! I’m most excited about the corn tortillas, though. I’ve seen the sprouted bread, but never the tortillas… About the only time we ever eat corn tortillas is in enchiladas. We’re more into flour….have any recommendations there?

    1. Hey Jenn! I usually make my own sauce too, this night I resorted to my freezer for left over sauce I got from a latin market. Its very hard to find sauce without added ingredients. Trader Joes has the most horrible one I have ever seen. It’s got “Yeast Extract” which is basically a fancy term for MSG and soy and corn oil!

      As for tortillas – I always do the sprouted whole wheat ones in the freezer section. I never buy “flour” kinds, because I feel like they are too processed. I agree with Dr. Weil, who is a famous holistic medicine doctor (who you may have heard of), he recommends staying away from any flours as much as possible unless it’s in its whole natural state like the sprouted variety.

      I’d love to try your recipe for sauce! Here’s mine – its quick and easy –

      Ingredients – 2 tsp olive oil, 1 cup chopped onions , 2 cups chopped tomatoes, 2 jalapenos seeded and diced, 1 tbsp cumin, 1 tbsp chili powder, 1/4 tsp cayenne, 2 garlic cloves.

      Directions – Cook onions over medium heat with about 2 tsp olive oil for about 5 mins, then add garlic and cook for 1 more minute, then add spices and cook for 1 more minute, next add all other ingredients and bring to a boil mixing all ingredients together, reduce and let simmer for 20 mins on low and let the sauce slowly reduce down.

      1. I would recommend the red enchilada sauce by “Rockin’ Robin” on YouTube. She uses good ingredients and her sauce is delicious. I think her recipes totally fit in with the FoodBabe way.

  5. Amy just told me who “Food Babe” was! I was scared to open the e-mail-I thought it was spam! I’m so excited to know it is you and I’m looking forward to trying the healthy Mexican dip!!! I always need new recipes because I feel like my husband and I eat the same thing every week! Thank you so much for the recipes and your healthy insights! I love your blog!
    Mandy 🙂

  6. Very excited of trying this caserola mexicana! I’m sure Food Babe’s is much better than mine… good stuff!
    My mom prepares an enchilada sauce recipe using Serrano pepper instead of the jalapenio for a true picante flavor. I’m not sure if I am into picante anymore though!

    1. Hey hot mama – mmmmm Serrano peppers – love them! I’ll have to try it! Great advice!

  7. my mouth is watering just looking at all these pictures! YUMMMM…definitely gonna try to make it this summer 🙂

  8. I love all your recipes just wish I lived in a city big enough to crry thse products. would love to go to clean eating restaurant or buy sprouted grain tortillas lol sadly this is just not a possibililty for most people. Hopefully one day people will get more serious about thei health and thes eproducts will be in all local grocery stores

    1. Sorry to hear that! Luckily a lot of them are available with a click of a button. Good Luck Lisa.

  9. My husband and I love fresh corn on the cob in the summer. I cannot find (including Earth Fare) non-GMO fresh corn. Where are you finding it? Also, according to reading material from non-GMO experts, they say that as long as you use organic canola oil, it will not be made with GMO products.
    I will use your recipe for enchilada sauce, but would like to know what Mexican markets you would recommend in Charlotte area for any possible future needs. Thanks.

    1. I’ve gone to compare foods and one other one near carowinds, can’t remember the name. I haven’t seen organic fresh corn this year either yet… Last year I bought some… but this year, nothing.

  10. made this tonight. very very good. and filling! i appreciate this non-meat recipe as i’m trying to add more into our rotation (and making sure my husband likes it!) thanks!!

  11. This dish was absolutely delightful! We used plain Greek yogurt instead of sour cream, this recipe is a keeper!!

  12. Made this today and loved it! Thanks so much for sharing these recipes, we are enjoying them!

  13. I am new here, via recommendation. I had a question about Trader Joe and organic. I have been in a slow progression turning completely organic. It started with my daughters genetic diagnosis, Angelman Syndrome. Now, I want to give her and the rest of my family the best I Vanna I started reading 100 days Real Food… has snowballed from there.

    I am so glad to find you. You are a wonderful confirmation that what I am doing is correct. Thank you.

    Can I ask, what is your feeling on organic snacks? Such as cheese crackers and graham crackers?

    1. Thanks for writing Paula… as far as organic snacks – They are pretty much junk food – but those are better than the rest – so in extreme moderation, they are ok.

  14. I’m not a very intuitive cook. Going to start with a jarrred sauce first time I make this. How much sauce? And thanks for all your hard work on teaching us!

  15. Just made this (along with the enchilada sauce you posted in the comments) and it was great!! Thanks for the recipe!!

  16. I wish there was a place to click to print your recipes, instead of having to copy and paste on to word. Am I just missing something? Thank you for recipes and the great information on your site!

  17. I made the casserole last night and loved it! My girls who are picky eaters ate it all up!
    I love your recipes! Thank you!!!

  18. Enchiladas originated in Mexico, where the practice of rolling tortillas around other food dates back at least to Mayan times.The people living in the lake region of the Valley of Mexico traditionally ate corn tortillas folded or rolled around small fish.;,

    View all of the newest blog post on our very own online site
    <a href="

  19. I love your recipes and work- thanks for all that you do! I must say I was surprised to see you use canned beans. As you know canned beans are one of the canned foods that soak up the most amount of BPA. As a working mother i was a huge fan of canned foods to add to recipes, but given the growing research on how it is linked to so many endocrine disorders, it may be worth skipping them when possible. I know it’s not as easy, but maybe try using fresh soaked beans next time as I don’t see the government making decisions to remove BPA anytime soon:(

  20. Hi Erin – Eden Organic Beans do not use BPA in their cans. Of course we always cook dried beans from scratch when possible but these canned beans are a great short cut.

    1. Hi Michelle – I think it would work fine but we haven’t tried it yet. Let us know if you do…

  21. I just found out that those sprouted corn tortillas contain gluten. It is not labeled on the package, and the ingredients are not typical gluten-containing foods, but apparently the corn is soaked in barley that contains gluten. Any ideas for alternatives?

  22. I just made this using Frontera Red Chile Enchilada sauce bought at Whole Foods and it was soooo delicious. I added shredded organic chicken too. Even my 11 year old son ate it!!! (but not my 8 year old daughter…can’t ever please her!)

  23. Creativity goes a long way when it comes to photography.
    The social network has based its success on the ability for users to share, online, entire photo albums with your
    friends. Thus, Pic – You provides you with a unique opportunity
    to allow the world to peep into your life depicted by beautiful pictures which are enhanced by custom filters.

  24. I just made this recipe for dinner tonight but used organic salsa verde instead of the red enchilada sauce just because it was already in my pantry. It was delicious! I’m having a hard time finding organic corn tortillas though. I’ll have to look for the Food For Life brand. Thanks for the great recipe!

Leave a Reply

Your email address will not be published. Required fields are marked *

food babe with grocery cart - footer image