What is a casserole? How to make it in a healthy way?

Casserole is an easy, simple one-dish meal. But it is not included in the healthy category of foods. It is high in fats, salt, and calories and is low in fiber, minerals, and vitamins. But a few simple tricks can make this one-dish meal healthier. What are these steps to convert it into a balanced and nutrient-packed meal?

Casserole

A freshly baked casserole is comforting and delicious. It is easy to make and often the ingredients that go into its making are present on our shelves and refrigerators. It is a convenient one-dish meal. This dish is known for many centuries and the oldest written casserole recipe is dated of the year 1250. Over time, its popularity has risen and it is now part of Southern potlucks and also funeral luncheons. It is on holiday menus and also good for family eating. Additionally, it is convenient when there is a last minute call for a get together.

The casseroles can be made of different components. They can be vegetarian, non-vegetarian or totally vegan. But most of the time they have fatty meats and lots of cheese. There are very less of healthy vegetables in it. Therefore it has high fats, calories, and salt and has less of dietary fiber, minerals or vitamins.

There are certain ingredients that tend to worsen the unhealthiness of casseroles:

White rice

Often, white rice is added to casseroles for carbs and starch. But it is not so nutritious. Instead one can add brown rice or wild rice. These are rich in fiber that gives satiety, regulates bowel movements, and lowers blood cholesterol. It might increase cooking time. If worried about it, use parboiled brown rice for faster cooking. If one wants a lower carb recipe, replace rice with cauliflower rice.

Fried potatoes or tater tots

Potatoes are an excellent source of carbs, fiber, and potassium. But fried forms of these are unhealthy. Instead add shredded potatoes to the casserole. By doing so fats will decrease and cooking time would be unaffected.

Processed cheese

This cheese has calcium, vitamin D and protein but it has unnecessary salt, saturated fat, preservatives, unnatural colors and other food additives. One can use cottage cheese or ricotta instead for better nutrition.

Refined sugar

Though one does not usually add refined sugar to casseroles, the sauce one uses in them can have extra sugar. Marinara sauce, barbecue, stir fry sauces and salad dressing are often mixed in this dish and they all have added sugar. Opt for zero sugar options in the market when buying sauce or best is to home make the sauce.

White pasta

This is another common ingredient added to this dish for carbs purpose. But there are better and healthier options to white pasta. Instead use whole wheat noodles, or pasta made from quinoa, brown rice, beans, or lentils. These have fiber, protein and iron and hence are better choices in casseroles.

Pork sausage and beef

These are high in fats compared to turkey of chicken. If you want pork go for its low fat cuts. Add your own seasonings to it.

Read more: Making Hashbrown Breakfast Casserole

Also, preferably avoid canned food items such as diced tomatoes, tomato paste, soups, canned beans and the like because they all are high in salt. Opt for fresh vegetables and soaked or boiled beans instead.