Whether you are hosting a friendly gathering or serving a weeknight family dinner, this comfort-filled classic is a must-make recipe. This healthier take on the traditional chicken alfredo casserole is loaded with vegetables and topped with a delicious homemade vegan alfredo sauce.
Generally, the AntiCancer 360 approach does not consist of just one anticancer diet. We choose one of five different diets, taking into consideration each client’s case and situation. Various studies have shown us the benefits of eating mainly “whole foods” – that is, foods that are as close to their natural form as possible. Eating primarily whole foods is our best strategy to improve our health and prevent diseases . And in contrast to more restrictive diets like the ketogenic diet and plant-based diet, everyone can do a whole-food diet.
So the recipe today is perfect for those following a whole-food diet and would like to increase the anticancer potential of their meals. This creamy and savory casserole recipe comes together quickly with only a handful of simple ingredients and is baked to perfection. Even without any cream or cheese, this dairy-free recipe is creamy and full of flavor. Thanks to all the wholesome vegetables, mushrooms, and super tasty homemade alfredo sauce. To enhance the cancer-fighting properties of this classic dish, we added cauliflower and red bell peppers, mushrooms, and a vegan alfredo sauce that is made with cashews.
For a creamier sauce, you can soak the cashews overnight. You could also make the alfredo sauce the day before and store it in the fridge until ready to use. Here are some of the anticancer ingredients that you will find in this healthy and delicious chicken alfredo casserole:
- Broccoli: The American Institute For Cancer Research states that broccoli contains various compounds with cancer-fighting abilities. One of the most well studied is sulforaphane . One research study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75% . To get the most sulforaphane from your broccoli, you can steam it lightly (no more than 3-4 minutes) .
- Cauliflower: In a comparative study, cauliflower was one of the strongest anti-cancer vegetables when tested against a variety of cancer cells . Cauliflower contains bioactive compounds such as glucosinolates that are known to inhibit cancer growth and promote the death of cancer cells while sparing healthy cells .
- Mushrooms: By blocking hormone-dependent enzymes, mushrooms can help hormone-sensitive cancers such as breast and prostate cancer. It is known that in breast tissue, an abnormal expression of aromatase is considered to be a risk factor for breast cancer. Mushrooms have phytochemicals that can suppress these aromatase/estrogen formations. One study stated that out of their seven vegetable extracts tested, the mushroom’s extract was the most effective in inhibiting the activity of human placental aromatase activity thus adding greatly in the prevention and dissemination of cancer .
- Red Bell Pepper: Great source of antioxidants and bioactive phytochemicals such as capsaicin. Capsaicin has been shown to alter the expression of several genes involved in cancer cell survival, growth, angiogenesis and metastasis in different tumor stages. It also exhibits the ability to induce apoptosis in many different types of cancer cell lines including pancreatic, colonic, prostatic, liver, esophageal, bladder, skin, leukemia, lung, and endothelial cells, while leaving normal cells unharmed .
If you can get all the ingredients organic, that would be the best. But, if not… You should get ingredients like broccoli, bell peppers, and cauliflower in their organic form since they are known to be especially high in toxins if bought in their conventional form .
This recipe is great for an easy and healthy dinner that is also comforting and incredibly delicious. It’s even tastier on the second day if you have any leftovers.
Chicken Alfredo Casserole With Broccoli, Cauliflower, Red Bell Peppers, And Mushrooms (Dairy-Free)
- 4 cups chicken shredded, cooked
- 2 tbsp olive oil extra virgin
- 2 heads broccoli florets removed
- 10 cremini mushrooms sliced
- 1/2 onion small, diced
- 1 cup vegetable broth low sodium
- 1 cup cauliflower florets
- 1 cup red bell pepper diced
- salt and pepper to taste
- rosemary for garnish
Vegan Alfredo Sauce
- 1 cup cashews raw, soaked overnight, drained and rinsed
- 3/4 cup water
- 2 garlic cloves
- 1/2 tbsp lemon juice
- 1/2 cup onion diced
- 2 tbsp nutritional yeast
- 1 tsp salt
- 1/4 tsp rosemary dried
- 1/4 tsp black pepper
- Preheat the oven to 350 degrees fahrenheit.
- In a large nonstick frying pan over medium heat warm the olive oil and start cooking the diced mushrooms and onion seasoning them with salt and pepper to taste.
- Add the broccoli, red bell pepper, cauliflower florets, and vegetable broth mixing them until combined. Cook for another 3 minutes or until the broccoli is crisp-tender and bright green.
- Stir in the shredded chicken and cook for about 5 minutes.
- Meanwhile in a large blender, place the soaked cashews, water, minced garlic, lemon juice, diced onion, nutritional yeast, salt, dried rosemary and black pepper to taste.
- Puree everything until creamy.
- Pour the sauce in the frying pan and mix until everything is combined.
- Transfer the whole thing into a 9x13-inch pan and place it in the oven for about 20 to 25 minutes.
- Let it cool slightly and serve to enjoy.
Recipe Adapted From: https://downshiftology.com/recipes/whole30-chicken-broccoli-casserole/
Camila Pierson is a nutritionist who also holds a Master Health Coach Certification through Dr. Sears Wellness Institute. She has 8 years of experience leading lifestyle changes. Her previous work includes being a nutritionist, as well as a trained lifestyle coach for the CDC diabetes prevention program.
Camila is passionate about helping people meet their wellness goals. With her knowledge, she is also able to create delicious and nutritious anticancer recipes at AntiCancer360.