This is our take on a Gluten Free Green Bean Casserole. The benefits of eating green beans range from cardiovascular heath to cancer prevention to bone health. Green beans contain both Vitamin C and Vitamin A; antioxidants that work to remove free radicals from the body and help prevent any oxidative damage that can lead to cancer. The Vitamin K in green beans improves bone health by helping to prevent breakdown of bones. This vitamin is also an essential component of our body’s blood clotting process. Green beans are also a very good source of manganese, fiber, folate, B vitamins. This recipe has all the flavor without the gluten, preservatives, industrialized oils, and other harmful additives in the classic cream of mushroom soup or French's onions.
Let us know in the comments what you think!
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Timestamps:
00:00 - Intro
00:53 - Casserole
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INGREDIENTS:
1 lb. Fresh Green Beans - Cleaned, Trimmed and Halved
½ cup Almond Flour
1 tsp. Sea Salt
½ tsp. Black Pepper
1/2 Onion - Thinly sliced
2 Tbsp Avocado oil
1 container Oyster Mushrooms, rough chopped
2 Tbs. Grassfed Butter
3 Large Cloves Garlic - Minced
½ Cup Chicken Bone Broth
½ Cup Heavy Cream (or Coconut Milk)
3oz Parmesan Cheese - Grated
DIRECTIONS:
Preheat oven to 400 degrees F. In a large pot of salted water, bring the green beans to a boil. Boil for 5 minutes. Drain in colander and submerge the beans in an ice water bath to shock them and stop the cooking process. Drain and set aside.
In a large mixing bowl, combine almond flour, sea salt, and black pepper. Add onions and toss until they are well coated.
In a large skillet over medium-high heat, avocado oil. Once oil is hot, add coated onions in small batches and fry until crispy and golden brown. Remove from oil and spread out on a paper towel to remove excess grease.
Drain skillet and reduce heat to medium. Add mushrooms, butter and garlic to pan. Sauté mushrooms and garlic for 5 minutes. Add heavy cream, and bone broth. Bring to a boil over medium heat and then reduce heat to low and let simmer to thicken. Once sauce has started to thicken, stir in Parmesan cheese. Add green beans to sauce and stir until they are coated.
Transfer mixture to a casserole pan. Spread crispy onions and parmesan cheese out evenly around the perimeter of this dish. Bake for 20 minutes.
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Videos Discussed
4 Tips to Making Nutrient Dense Bone Broth
• 4 Tips to Make Perfect...
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About us: Ali Miller, RD, LD, CDE and Becki Yoo, MS, RD, LD are registered dietitians using functional approaches to health with a strong belief in food-as-medicine. Ali started her functional medicine clinic, Naturally Nourished in 2011 with the approach that everything you put in your body sends a signal leading to optimal health function or dysfunction and disease.