Recipes,  Side Dishes,  Thanksgiving

[RECIPE] Healthy Green Bean Casserole

The traditional green bean casserole recipe calls for a few unhealthy ingredients such as a can of Campbell’s Cream of Mushroom soup and French’s French Fried Onions.

Ingredients in Campbell’s Cream of Mushroom Soup: Water, Mushrooms, Vegetable Oil (Corn, Canola, And/Or Soybean), Modified Food Starch, Wheat Flour, Cream, Contains Less Than 2% Of: Salt, Whey, Soy Protein Concentrate, Monosodium Glutamate, Yeast Extract, Dried Garlic, Natural Flavoring. Contains: Wheat, Milk, Soy

Ingredients in French’s French Fried Onions:  Onions, Palm Oil, Wheat Flour, Salt and Dextrose.

Many green bean casserole recipes also use soy sauce as an ingredient.  I don’t know about you, but I’d much rather have a green bean casserole without all the inflammatory ingredients such as gluten (from the wheat flour), soy, vegetable oil, cream, and whey.  Monosodium glutamate (or MSG) has been linked to obesity and metabolic disorders while dextrose can cause dangerously high blood sugar and swelling in the arms and feet. 

I put together this recipe as a dairy-free, gluten-free, soy-free alternative to the traditional recipe.  It’s still delicious but also adds nutritional value without the inflammation. 

Healthy Green Bean Casserole

Healthy Green Bean Casserole

Yield: 8
Prep Time: 15 minutes
Cook Time: 1 hour 20 minutes
Total Time: 1 hour 35 minutes

Ingredients

For the Casserole

  • 1.5 pound fresh green beans (washed, trimmed and cut into 1 inch pieces)
  • 2 TBSP avocado oil
  • 2 cups portabella mushrooms, sliced
  • 1 can full-fat coconut cream
  • 1 pound bacon, roughly chopped
  • salt and pepper to taste

For the Crispy Onions

Instructions

    To make the crispy onions:
    1. Preheat the oven to 300 degrees and grease a baking sheet with avocado oil.


    2. Place the pork rind crumbs in a bowl. In a separate bowl, toss the onions in the beaten egg. Working in small batches, transfer the egg-coated onions to the pork rind crumbs and toss to coat. Lay the coated onions in one layer on the baking sheet and bake for 30-45 minutes until browned and crispy.


    To make the casserole:
    1. Turn the oven up to 350 degrees.


    2. In a large soup pot add green beans and enough water to cover them. Bring to a boil and then reduce heat to a simmer. Simmer for 10 minutes then drain and immediately rinse with cold water to stop the cooking process. Set aside.


    3. In a large sauté pan, add avocado oil and heat to medium heat. Add the mushrooms and sauté until they’re reduced in size and browning.


    4. Reduce the heat to low, add the coconut cream and season with salt and pepper. Let simmer for about 5 minutes, stirring often to prevent burning.


    5. Pour rinsed beans into a casserole dish and cover with mushroom gravy and chopped bacon. Give it a quick stir to combine all ingredients then cover the dish with aluminum foil. Bake at 350 degrees for 40 minutes.


    6. Remove from oven, toss the crispy onions on top and return to the oven again an additional 5 minutes. Serve warm.



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