Saturday, October 24, 2015

Thanksgiving Healthy Recipes: Green Bean Casserole

Thanksgiving Healthy Recipes: Green Bean Casserole

I love green bean casserole! The problem with all of the creamy goodness topped with fried onions is the ingredient list in the standard recipe. But it won't be Thanksgiving without it so we have work to do. Fortunately, green bean casserole is like any other food. It's even better if you make it with fresh ingredients instead of processed gook.


2/3 cup raw cashews, soaked overnight
1/2 cup unsweetened almond milk
2 medium yellow onions, thinly sliced and rings separated
3 tbsp bread crumbs (substitute gluten-free bread crumbs if desired)
3 tbsp whole wheat flour (substitute gluten-free oat flour if desired)
2 1/2 tsp salt (divided)
2 lbs frozen cut green beans
1 tbsp extra virgin olive oil
Cooking spray
1 medium shallot, diced
2 cloves garlic, minced
16 oz sliced mushrooms
1 tbsp lite soy sauce
1/4 cup dry white wine
1/8 tspn ground nutmeg
1/8 tspn ground cayenne pepper
1/4 tspn paprika
Freshly ground black pepper, to taste


Place cashews in a bowl and cover with water. Soak for at least four hours, preferably overnight.
Blend soaked cashews with almond milk in a blender or food processor until completely smooth and creamy. Set aside.

Preheat oven to 475F.
Place onions, bread crumbs, flour, 1 tsp salt, 1/8 tspn cayenne pepper, and 1/4 tspn paprika in a large bowl, tossing to combine. Spread onions in an single layer on a baking sheet sprayed with cooking spray or lined with a Silpat. Spray onions once again with cooking spray. Bake for 25 minutes, tossing halfway through. Once onions are done cooking, remove from oven and lower oven heat to 350F for casserole.

Bring a large pot with two inches of water to a boil. Once boiling add green beans. Bring back to a boil and cook over medium heat for about 5 minutes, or until tender. Drain and run cold water over green beans to stop cooking. Set aside.

In a large skillet, heat olive oil over medium heat. Once hot, add shallot. Cook for five minutes and then add garlic and mushrooms.
Cook for another ten minutes, stirring often. Add nutmeg, soy sauce, white wine, 1½ tsp salt, and pepper. Simmer for about five minutes.
Stir in cashew cream and 1/4 of the baked onions. Stir in cooked green beans.

Spread mixture into a large casserole dish. Top with remaining baked onions. Bake at 350F for 20 minutes.

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