Thursday, November 14, 2013

{Clean Eating Green Bean Casserole}

I don't know about you guys but Green Bean Casserole is a MUST for Thanksgiving and Christmas at my house! It is pretty much my favorite way to eat green beans!! Although delicious....my old version used to be swimming in butter, topped with cheese and covered with packaged fried onion rings! Whew! Now I know why I used to gain 10 pounds every holiday season!! Well there is no need for all that junk....you can have a DELICIOUS but healthy green bean casserole any time you want it!!




Clean Eating Green Bean Casserole

Pre-heat oven to 350 degrees.

For the Green Bean Mixture:
  • 2 (16 oz.) bags of frozen french cut green beans
  • 1 medium onion (chopped)
  • 1 tbsp. olive oil
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. salt
Add olive oil to medium sized skillet and heat to medium high heat. Add remaining ingredients. Cook for 15 minutes or until onions and green beans are soft. 

While beans are cooking...make a white sauce.

White Sauce
  • 1 tbsp. coconut oil
  • 2 tbsp. whole wheat pastry flour
  • 2 cups milk (I used unsweetened vanilla almond milk)
  • dash nutmeg
  • 1 tsp. salt
  • pepper to taste
  • 1 tsp. garlic powder
Add coconut oil and flour to a small sauce pan. Cook on medium high until flour mixture starts to bubble. Slowly add milk (1/2 cup at a time) stirring with a whisk constantly. Turn heat down to medium low for 10 minutes or until sauce thickens a little. It should be a thin gravy consistency. Add salt, pepper and garlic powder. Cook for 5 more minutes and then add to green bean mixture. Stir well and pour mixture into a baking dish (I used an 11x7 baking dish) that has been sprayed with non-stick spray. 

Time to make the topping!

Almond Topping
  • 2 oz. slivered almonds
  • 2 sliced of Ezekiel bread (toasted and processed into crumbs)
  • 1/2 tbsp. coconut oil
Add coconut oil, crumbs and almonds to a skillet and cook on medium heat for 5 minutes or until almonds are fragrant and starting to turn golden. Sprinkle on top of casserole.

Bake for 30 minutes. 








2 comments:

  1. 3 Studies PROVE Why Coconut Oil Kills Waist Fat.

    This means that you actually burn fat by consuming Coconut Fats (in addition to coconut milk, coconut cream and coconut oil).

    These 3 researches from big medicinal journals are sure to turn the conventional nutrition world around!

    ReplyDelete

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