The Art and Science of Regenerative Eating: Building Better Health One Meal at a Time

Eat mostly fruits and veggies—mostly raw—and
keep carbs, dairy, flesh & soy proteins separate
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My name is Sandra Mach, and I am
a Regenerative Eating practitioner
who wants to help you learn how
easy and delicious it can be to
achieve the best health of your life
just by playing with your food.

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This is another meal suggested by The Official Menu Book of the Hay System where I blended the main dish with the vegetable sides so making dinner doesn't have to be a huge hassle.


The original meal plan was for onion soup with toast, cucumber salad with sauerkraut juice mayonnaise, escalloped corn, steamed cabbage, and steamed corn. I made it more appealing for my family by serving chipotle sweet potato soup (tastes like a mild chili), a modernized cucumber salad with onion, tomato, dill and sour cream, and adding the cabbage and carrot to the escalloped corn recipe.


This was a nice, light meal—even after I added vegan cheese and bacon to the casserole—that left my body feeling light and energetic, and it also left plenty of room to accommodate the suggested dessert of... CUPCAKES!


And you thought Regenerative Eating was a diet...



1 Cup each corn kernels, sliced cabbage, and chopped carrot
1 Cup crushed croutons (or else use whole wheat bread crumbs rubbed with 2 Tblsp butter or oil)
1/2 Cup thin cream (or heavy cream and vegetable stock mixed)
1/2 tsp vegetable salt
non-tofu vegan cheese shreds
chopped crisp bacon

Lay half the cabbage strips in the bottom of a buttered baking dish, followed by half the carrot and half the corn, topped with half the crushed croutons or buttered bread crumbs and a light sprinkling of vegan cheese.


Repeat layers of cabbage, carrot, and corn only.


Mix vegetable salt and cream and pour over casserole.


Cover and bake at 350F for about 30 minutes.


Remove casserole from oven and uncover to top with last of croutons and a smattering of chopped bacon and vegan cheese shreds. Bake another 10-15 minutes uncovered to brown crumbs and melt cheese a little (broil for the last few minutes if needed).


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