Not only is this recipe delicious but it’s nutritious, too. Butternut squash provides all your daily vitamin A needs in a 32-calorie 1/2-cup serving. Squash is also loaded with a wide range of carotenoids with potentially disease-fighting benefits that range from reducing the progression of age-related macular degeneration, cognitive decline and cancer to promoting healthy skin. Working as squash’s sneaky sidekick, cauliflower may lack colour, but it’s still loaded with nutrients. This brassica vegetable is full of phytochemicals and sulfur-rich compounds that some research suggests may help reduce the risk of cancer. One cup of chopped cauliflower also offers a generous 2 grams of fibre for a measly 27 calories, making it a low-calorie yet satisfying “stretcher” for this butter-and-flour-free sauce.
And speaking of fibre, nothing beats the satiating, regularity-promoting, cholesterol-lowering, blood sugar-stabilizing powers of ground flaxseed. Flaxseed boasts omega-3s and 12 grams of fibre per 1/4 cup, so a little sprinkle can have big benefits. Studies show that a daily dose of flaxseed may also help reduce breast cancer, as well as prostate and colorectal cancer growth. This is one little seed you won’t want to skip!