Integrative Nutrition Recipes

A Thanksgiving Staple

Green bean casserole has long had it’s place on the Thanksgiving table. A staple in many households and flush with good-for-you vegetables like green beans, onions, and mushrooms, you may remember it being touted as a “healthier” side (especially healthier than say macaroni and cheese) and eating it may take you back to a simpler time.

 Condensed soups have been around for an eternity, and often play a major role in the home-cooked, comfort meals of our youths. Since this old family favorite contains highly-processed condensed cream of mushroom soup and French-fried onions, it’s laden with modified food starch, vegetable and palm oil, excess sugar, soy protein concentrate, lots of sodium, and other flavor enhancers like dextrose, disodium inosinate, and guanylate. Yuck!

Lightening It Up

Take that well-used and kitchen-stained recipe card from your cookbook and set it aside (for nostalgia’s sake). We are going to show you the light with this cleaner, healthier green bean casserole. While it may take more time (and dishes) to put together, the end result will be good and good for you.

What’s Good?

This whole lightened up casserole is!

Green beans help reduce the risk of heart disease and colon cancer, promote a healthy heart and bones, regulate the digestive system, and help the body eliminate free radicals. Arrowroot powder promotes growth, development, healthy digestion, helps with weight loss, can help settle the stomach, boost metabolism, and increase circulation. Onions have been reported to help treat many symptoms of the common cold and bacterial infections, respiratory problems, and cough. Green beans, coconut oil,  and mushrooms all help bolster the immune system.

So enjoy this Thanksgiving side without a side of guilt (or upset gut) and keep the recipe on hand so you can cook it up when you feel a cold coming on.

Green Bean Casserole (Serves 9)

(For the beans)

• 12 oz frozen french style green beans, steamed
• 1 Tbsp coconut oil
• 8 ounces sliced white mushrooms, finely chopped
• ¼ cup finely diced white onion
• 3 tsp coconut flour
• 1 cup chicken broth
• ½ cup milk

(For the topping)

• 1 Tbsp coconut oil
• ½ cup finely diced white onion
• 2 slices sandwich bread of your choice
• 2 Tbsp shredded Parmesan cheese
• salt/pepper to taste

Directions

1. Preheat oven to 350 degrees.
2. Spray a medium saucepan liberally with cooking spray then warm over medium heat. Add ¼ cup finely diced white onion and mushrooms and sauté until onions are translucent and liquid has released from mushrooms.
   
3. Sprinkle onion/mushroom mixture with coconut flour, stirring in one teaspoon at a time until each is incorporated.
4. Add vegetable broth and milk, stir well to combine and bring to a gentle rolling boil. Reduce heat and simmer, stirring occasionally until the mixture has thickened or reduced by about half. (You can blend it smooth with an immersion blender if you want, but it isn’t necessary.) Set aside.
5. Reduce two slices of bread to crumbs using a food processor. Add Parmesan cheese and pulse again until well blended.
6. Spray a medium skillet liberally with cooking spray then warm over medium heat. Add ½ cup finely diced white onion and saute until translucent.
7. Sprinkle onions with breadcrumb and cheese mixture, stirring in a little bit at a time until everything is incorporated (this keeps the crumbs from getting soggy). Sauté until everything is a rich, golden brown.
   
8. Grease a casserole dish and pour the slightly cooled soup mixture into the bottom. Add the green beans and ⅓ of the breadcrumb mixture. Stir to incorporate. Season with salt and pepper to taste.
9. Top the bean and soup mixture with the remaining breadcrumb mixture.
10. Bake uncovered for 30 minutes, or until heated through and still golden brown on top.

Recipe Notes

• If you like a heartier green bean, choose a different variety (like whole green beans or italian green beans). The beans don’t have to be frozen either. If you buy canned green beans, just use one and be sure to drain them.
• When making the cream of mushroom soup, use any kind of milk you like. You can also use coconut and other non-dairy milk options. Additionally, you can use heartier/more flavorful mushroom varieties (or a combination of varieties) to enhance the flavor of the cream of mushroom soup base.
• To simplify the process, this recipe uses store-bought chicken broth. To reduce sodium content even further, you could make your own.

Integrative Nutrition is the world’s largest nutrition school and Health Coach Training Program. Through our innovative, one-year online course, students learn the principles of health coaching, business skills, and over 100 different dietary theories with lectures by the world’s leading experts.