Who doesn’t love a creamy casserole that’s reminiscent of your Grandma’s broccoli and cheese soup, and way healthier? This is a veggie-packed dish that comes together quickly after the initial chopping, and (just like a good casserole should be) is perfect for reheating!
Crucial Cruciferous Vegetables
Vegetables such as broccoli, cauliflower, cabbage, kale, and brussels sprouts are part of a special category of plants called cruciferous vegetables. In addition to being rich in nutrients and antioxidants, cruciferous vegetables are most known for their sulfur-containing compounds, such as sulforaphane and glucosinolates. These compounds detoxify harmful chemicals in the body, protect cells from DNA damage, and support the body’s natural defense mechanisms against cancer.¹,² However, cruciferous vegetables have an unending list of benefits, such as supporting heart health,³,⁴ and—you guessed it—reduced risk of diabetes, too.⁵,⁶
Cruciferous vegetables are the star of the show in this recipe, so you’ll be loading up on all the cancer-and-diabetes-fighting nutrients and compounds! Broccoli and cauliflower both soften when cooked, creating the perfect consistency for a casserole. Adding the sauce is the finish touch to help the vegetables soak up the flavors and create melt-in-your-mouth goodness.
Butter-not Forget the Butternut Squash!
Butternut squash is one the most beloved types of squash, and for good reason. It is sweet and savory, is delicious especially when baked and caramelized, or blended into soups and sauces—as it is in this recipe!
Butternut squash is known for its high beta-carotene content (which is where the vegetable gets its rich orange color) and vitamin A.⁷,⁸ The skin and seeds of butternut squash have even been shown to lower blood glucose levels through α-amylase.⁹ Although it is high in water content and fiber while being low in calories, winter squashes like butternut tend to be more filling than other vegetables. They’re a great way to make vegetable-heavy meals feel heartier, especially for dinner when you might want a lighter, less starchy option to help manage blood glucose overnight.
Nutritional Yeast: Your New Best Friend
If you aren’t already besties with this condiment, you’re about to become that. Nutritional yeast is not like the active yeast you use in baking to make your muffins rise, it’s a deactivated yeast made in a controlled fermentation process from molasses. Sounds weird, tastes amazing. It is naturally high in many vitamins and minerals, is often fortified with vitamin B12 which is beneficial for those on a plant-based diet, and it has a savory cheesy taste. Hence, it’s the perfect thing to add to sauces and dishes like this one! It can be used in a variety of ways, so if you like what you get in this recipe, you might want to explore other ways you can incorporate nutritional yeast into your cooking.
Happy Healthy Eating!
You can enjoy this dish on its own as it is, or piled high on top of a grain, beans, or a high-fiber whole-grain pasta. Enjoy!
Cheesy Cauliflower and Broccoli Casserole
Ingredients
- 2 cups Butternut Squash Peeled, seeded, and cubed
- 1 Yellow Onion Medium, diced
- 1 Garlic Cloves, minced
- 1/2 cup Water
- 1 head Cauliflower Medium, chopped into florets
- 4 cups Broccoli Chopped into florets
- 1/8 cup Nutritional Yeast
- 1/8 cup Cashews
- 1/4 tsp Paprika
Optional
- 1/2 tsp Sea Salt
Instructions
- Preheat oven to 375°F (191°C).
- In a small saucepan, combine the butternut squash, onion, garlic, and water. Cover the pot and bring to a boil over high heat for about 5 minutes or until everything is soft. Remove from heat when done.
- While the squash is cooking, place cauliflower and broccoli in a steamer. Steam for 3 minutes or until tender.
- To make the "cheese" sauce, add the cashews, nutritional yeast, salt, and paprika to your blender. Add water if needed to reach desired consistency. Pour in the softened butternut squash, onion, garlic, and water. Blend on high for about 1 minute or until smooth.
- Place the steamed cauliflower and broccoli into a baking dish. Pour the cheese sauce over the veggies and stir gently to mix.
- Bake for 40 minutes. Serve immediately. Enjoy!