Cancer-fighting Recipe: Butternut Squash and Mac Casserole

This easy bake recipe gives a delicious, creamy appearance without the saturated fats of macaroni and cheese.

Butternut squash is the most nutrient dense of the winter squashes. It contains multiple carotenoids, Vitamin A, Vitamin C and fiber. The coconut milk adds to the creamy texture. Lower fat varieties are available if you are interested in cutting down the fat and calories.

Walnuts are my favorite nut as they are a good source of Vitamin E, Omega 3 fatty acids and melatonin. There are many ways to cut down on the total fat of this recipe if you are interested but remember, these are healthier fat choices. Substitute low fat coconut milk, sautee the onion in 1 Tbsp. of olive oil and decrease the walnuts to ¼ cup.

To save time, bake butternut squash whole when you have the oven on for any other reason. If butternut squash is already cooked and soft, you can save 20 minutes by blending the first 6 ingredients with an immersion blender. This makes a very creamy sauce.

Butternut Squash and Macaroni Casserole

Serves 8

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, thinly sliced
• 1 butternut squash (about 2 lb.), peeled, seeded and cut in 1” cubes
• 1 can coconut milk
• Salt and pepper to taste
• 1 tb. Chopped sage
• ¾ lb. dried elbow macaroni
• ½ cup chopped walnuts
• ½ cup bread crumbs

Directions
Preheat oven to 350 degrees F. Lightly oil a 9x13” casserole dish; set aside.

Heat oil in a medium pot with the heat on medium. Add onions and cook, stirring often until soft (5-7 minutes). Add squash, coconut milk, salt and pepper and bring to a boil. Cover, reduce heat to medium low and simmer until squash is tender, about 20 minutes. Stir in sage and simmer 1 more minute. This part can be made ahead, up to 1 day in advance.

Meanwhile, bring a large pot of salted water to a boil. Add macaroni and cook until tender but still firm (about 8 minutes). Rinse in cold water, drain well and transfer to a large bowl. Transfer squash mixture to bowl with macaroni. Add walnuts and toss to combine. Transfer to prepared dish and top with bread crumbs. Bake until golden brown and hot (about 30 minutes).

Nutrition per serving: 400 cal, 21 grams of fat, 5 grams of fiber, 9 grams of protein

Recipe from Whole Foods

Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center. Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology. Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of integrative therapies.


She conducts cooking programs and group counseling sessions for cancer survivors.