Healthy casserole ingredients

Casseroles are among my favorite dishes. They are easy to prepare, make multiple servings (one of my secrets to healthy eating is leftovers) and allow for a great variety of ingredients.

Whatever ingredients you have in the house right now, I guarantee you can create a tasty and healthy casserole recipe. Here are some ideas to create or modify recipes to be healthier.

WHAT TO LOOK FOR IN A RECIPE.

Look for recipes that contain a selection of vegetables in a variety of colors to ensure you’re getting a wide range of vitamins and minerals.

A good start is onion, garlic, celery, carrot, mushrooms, tomatoes, red pepper and broccoli. I always keep these in the crisper as they provide the foundation for a wide variety of dishes.

In addition you may want to use sweet potato, regular potatoes, zucchini, green beans, wax beans, peas (great frozen staple), cauliflower and some leafy greens such as spinach.

Another important component is grain. I tend towards basmati or long grain white or brown rice, depending on the dish. Both are wonderful sources of fiber and will stretch out the casserole a bit.

When preparing the broth to cook the rice, you’ll have the opportunity to create the flavors you wish. I generally start with chicken stock or a veggie cube (look for one that is low in sodium). I put that in the measuring cup and add the spices at that point.

This allows for a more even distribution of flavors when the broth is added to the rice/veggie mixture and will give you a chance to check the balance of seasonings. A favorite combination for me is thyme, basil and parsley with a touch of cayenne. This works nicely in any casserole.

Or go Asian by seasoning with minced garlic, grated gingerroot, sesame oil and tamari.

Instead of rice you may want to use some form of pasta. Most likely you will have to make a sauce since generally pasta is cooked separately and then mixed into the sauce and veggie mixture.

I guess I tend to prefer rice as you really can just throw everything into a pot and let the oven do the work. Simplicity will go a long way to keeping you eating healthy. When recipes are too long or complicated cooking becomes a burden and fast food prevails.

Cooking from scratch is a great opportunity to control salt intake. I often use tamari instead of salt, and lots of black pepper. Of course there are many seasonings and as long as it doesn’t end with “salt” it’s probably fine to proceed with spicing as the recipe suggests.

For instance, use celery seed and not celery salt. Same with garlic; if you have garlic salt in the house, please throw it out. Fresh garlic doesn’t take long to crush and should be a staple.

Try to avoid frequent use of recipes needing a can of soup or other processed sauces. I know that the shortcut can seem tempting but canned soups and processed foods are generally high in sodium and do not form the basis of a healthy diet. Learn to make quick and tasty broths instead that are more flavorful than water and healthier than cream sauces.

Having said that, some pantry essentials are processed. Tomatoes, for instance, and tomato paste. Beans of various types like pinto, kidney, or chickpea all make nice additions, especially to vegetarian casseroles. Canned tuna can always come in handy as an alternative to meat. The key is to use these as infrequent components and stick with fresh whenever possible.

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