A vegetable bake filled with fresh cauliflower and zucchini is a way to incorporate nutritious vegetables into your diet. Incorporate the cauliflower and zucchini with ingredients that suit your preferences, such as cheese, pasta or even additional vegetables. Serve the cauliflower and zucchini bake as a hearty one-dish meal, or as an accompaniment to a main dish.
Cauliflower
Cauliflower is a member of a healthy vegetable family that includes broccoli, kale, bok choy, Brussels sprouts and cabbage. Like its cousins, cauliflower is rich in nutrients, including fiber, potassium and vitamin C. To incorporate cauliflower into a vegetable bake, wash it thoroughly, then cut or break off the small cauliflower florets. Add the florets to the zucchini and other ingredients.
Zucchini
Zucchini is a summertime treat, available in supermarkets in the warm-weather months from midsummer to autumn. If you grow your own zucchini, harvest the zucchini when the squash is small to medium-sized, as a zucchini allowed to grow more than 8 inches in length begins to lose its flavor. Smaller squash is tender and requires no peeling, which is beneficial, as most of the nutrients are located in the skin. Substitute any summer squash for zucchini, including yellow crookneck or scalloped squash.
Pasta
Although pasta is optional, pasta noodles provide not only flavor and substance, but a variety of nutritional benefits, including B vitamins and iron. Boost the fiber content by using whole-grain pasta. Use your choice of pasta, such as macaroni, penne, bow ties, large shells or rotini. Undercook the pasta slightly, as it will continue to cook when the dish is baked.
Cheese
Incorporate cheese to add flavor and richness to your vegetable bake. Although shredded cheddar cheese tastes good, it increases the fat and calorie content of your dish. Lower-fat alternatives include skim-milk cheeses such as mozzarella or Monterey Jack, reduced-fat cream cheese or low-fat cottage cheese. If you prefer, omit the cheese.
Extra Vegetables
Nearly any vegetable can be incorporated into a cauliflower and zucchini bake, including broccoli, carrots, asparagus, spinach or chopped vegetables such as green pepper, celery or onions. Saute the vegetables lightly in canola oil or olive oil to soften them and release the flavors, then mix the vegetables with cheese, pasta and other ingredients.
Add-Ins
Add reduced-fat milk to hold the ingredients together. Alternatively, add a small amount of mayonnaise or a can of cream soup, such as cream of celery, chicken or mushroom. Most cream soups are available in low-fat, low-sodium versions. To add crunch, sprinkle a few crumbled crackers on top of the dish just prior to baking. If you prefer to limit your sodium intake, use low-sodium saltine or butter crackers.
References
- Fairfax County Public Schools; Cauliflower; October 2004
- North Carolina State University Extension; Summer Squash: Beyond Yellow Crookneck and Zucchini; Nancy H. Jones; August 2009
- Michigan State University Extension; Call it Cauliflower: Sherry Tanumihardjo, et al.
- Texas AgriLife Extension Service; Mixed Vegetable Casserole; Dee Lee Smith; 2011
- North Carolina State University Extension: Vegetable Casserole
- Washington State University Extension, Washington Farmers Market Nutrition Program: Pasta Delight
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