Dec
A word from Bioenergetic Chef, Kimberly Knox:
The holiday season is now upon us. Many people feel the stress of busting healthy eating routines and gaining weight or adding to the stress by feeling uncomfortable from too many sweets. This holiday season, remember to load up on healthy nuts, pumpkin seeds, or nutrient dense smoothies to keep your blood sugar stable. This will help you overcome the temptation of digging into the workplace candy bowl or overindulging on treats of the season at each party.
We all have our favorite holiday recipes, and some may not be considered "healthy." No fear, there is always a way to make them more nutritious and non-inflammatory. This Creamy Green Bean Casserole is an easy and healthy version of the highly inflammatory one we see so often on TV and in magazines. It is creamy, crunchy and makes for amazing leftovers warmed up! You will get five stars from family for offering this up!
Creamy Green Bean Casserole
Gallbladder health is supported with a diet filled with organic, antioxidant rich and low gycemic vegetables. This recreated recipe allows you to enjoy a festive favorite all with a healthy, tasty twist.
Ingredients (serves 6):
Crispy Onion Topping
- 1-2 T Extra Virgin Olive Oil
- 1 Large Yellow Onion, sliced thin
- ¼ Cup Super-Fine Almond Flour
- ¼ Cup Nutritional Yeast
- Sea Salt
Creamy Mushroom Sauce
- 2 cups Baby Portobello & Shitake Mushrooms, sliced
- 1 Tsp Extra Virgin Olive Oil
- 4-5 Garlic Cloves, minced
- 2 Tsp all-purpose Gluten Free Flour
- 1 Cup Organic Vegetable Broth + add more to bring to desired consistency
- 1 Cup Unsweetened Almond Milk (MALT is Terrific New Clean Brand)
- ¼ Cup Nutritional Yeast
- ½ teas both Sea Salt; Ground Black Pepper
Preparation:
- Heat Oven to 375 degrees. Grease a large casserole dish with olive oil.
- Bring a large stock pot of water to a boil and add the green beans for 4-5 minutes. Cook until crisp. Do not overcook. Transfer green beans to large bowl of ice water to stop them from cooking more and to keep them bright green.
- Crispy Onion Topping – cook onions in large frying pan over medium high heat until tender and starting to brown up. Remove onions and add to medium mixing bowl. In the same large frying pan, add the almond flour and cook until it turns a light brown, about 3-5 minutes.
- Remove almond flour from heat and add to the onions. Toss with nutritional yeast. Season with salt & pepper, and set aside.
- Add more oil to the frying pan, add the mushrooms and cook for 4-5 minutes until tender. Add the minced garlic and cook for an additional 1-2 minutes, stirring occasionally.
- Mix half the vegetable broth and flour in a small mason jar – shake well to combine. Slowly add this vegetable broth mixture to the frying pan, whisking to combine until smooth. Add the Almond milk, and whisk at a simmer until thickened. Add the remaining broth slowly to thin out the sauce. Add ¼ cup of Nutritional Yeast, salt and pepper.
- In a large mixing bowl, mix the green beans and the mushroom sauce. Stir to combine and transfer into the prepared 9 x 13 baking dish. Top with the crispy Onion mixture.
- Bake uncovered for 25-30 minutes until crispy and golden brown.
