White Bean & Butternut Squash Casserole

Casseroles are delicious and, because they freeze well, are a good choice to make on a weekend for use later in the week. Unfortunately, many old-fashioned casserole recipes are high in salt and even higher in fat. Using white beans and butternut squash -- native ingredients with a fascinating history -- make a casserole that is as nutritious as it is delicious. At the same time, take steps to avoid the negative consequences of eating beans.

History

Squash and beans are native to the Western Hemisphere and, along with corn, were the key staples that nourished native peoples for thousands of years. Because these foods provide both carbohydrates and vegetable protein, they kept the tribes alive through winters when meat might not have been available and other food supplies ran short. So important was this combination, in fact, that it was called "Three Sisters" and regarded as sacred.

Nutrition Information

A vegetarian white bean and squash casserole is a healthy choice for those interested in good nutrition. White beans are a good source of calcium, potassium and magnesium. Butternut squash, meanwhile, supplies fiber, iron and beta carotene, which the body turns into vision-boosting vitamin A.

Cooking Tips

Casseroles allow you to experiment with ingredients and techniques, but it helps if you know where to start. Food Network chef Alton Brown recommends that all casseroles contain one or two main ingredients, a starch, aromatics, seasonings and a binder. For a casserole using cooked butternut squash cubes and white beans as the main ingredients, good aromatics include a mix of chopped celery, carrots and onion. Low-fat plain yogurt, low-fat plain mayonnaise and beaten egg whites bind without adding too much fat, and brown rice is a nourishing high-fiber starch. As for seasonings, dried oregano and dried basil work well with the squash's mild, sweet flavor. If you want to freeze a cooked casserole for later use, shorten your recipe's cooking time by five minutes and allow the casserole to cool before putting it in the freezer.

Considerations

As good as butternut squash and white bean casserole is, the beans can cause gas and uncomfortable bloating in some people. "The Doctors Book of Food Remedies" recommends slowly adding beans to your diet, which gives your body time to adjust to them. The book also recommends having a cup of peppermint tea after dinner; the peppermint serves as a digestive aid.