Green Bean Casserole | Dairy & Gluten Free

 

Green Bean Casserole | Dairy & Gluten Free

It’s my favorite. I love this dish. But I don’t love the puffy eyes and gut issues after eating an already-rich meal with gluten and dairy. So I’ve traded recipes in for Dairy-free options, abandon the typical carb, carb, carb, protein Thanksgiving (and other holiday meals) in favor of more non-starchy veggie options, higher protein and fat content instead.

I’m a big believer that you should do whatever it is you won’t regret or feel deprived doing. That sometimes is a frame of mind. E.g I can’t have that vs. I don’t want to have that because it doesn’t make me feel best. Sometimes though it’s a few bites of a traditional food you’ve looked forward to that gives you the taste (that sometimes becomes less than you remember if you’ve shifted to a new lifestyle) that means you leave feeling as if you had what you wanted and didn’t miss any experience.

I find it fun to experiment with recipes. But overhauling all of them at once is not a great idea. So one holiday, this was my shift. Another holiday it was relearning the broccoli – bacon salad or the cauliflower pea salad I love. Those tweaks were easier than this one, however. Dumping in the (gluten and dairy) soup, and canned green beans was certainly less labor intensive! But if you’re up for it… here it is. (I double this! Because I love love love it… even though there’s only 3 of us around the table this year, I look forward to the leftovers!)

Ingredients:

  • 1 lb green beans (rinsed, trimmed, and cut in half)
  • Sea Salt and Black pepper
  • 2 T ghee
  • 1 medium shallot, minced
  • 2 cloves minced garlic
  • 1 cup finely chopped mushrooms
  • 2 T all-purpose GF flour
  • 3/4 cup BONE broth
  • 1 cup Dairy Free milk
  • 1 1/2 cups crispy fried onions, divided (Gluten Free)

Instructions:

Preheat oven to 400 degrees F. Bring a large pot of water to a boil and salt well. Add green beans and cook for 5 minutes, drain and place in ice water bath to stop cooking. Drain, set aside.

Start preparing sauce: in a large oven-safe skillet over medium heat, add ghee and shallots and garlic. Season with salt and pepper. Cook 2-3 minutes. Add mushrooms and season with a bit more salt and pepper. Cook 3-4 minutes more.

Sprinkle in flour and whisk to stir and coat the veggies. Cook 1 minute, then slowly add in bone broth, whisking to incorporate.

Add DF milk and whisk to stir again. Season with salt and pepper and bring to simmer, then reduce to low to thicken. Cook for 5-7 mins or until thick and bubbly. Taste to season as needed.

Remove from heat and add 1/3 of the fried onions(1/2 cup) and all the green beans. Toss well to coat. Top with remaining fried onions.

Bake 15 minutes or until warmed through and bubbly and slightly browned on top. Serve immediately!

Timing is everything at holiday dinners!

I usually start this about an hour before we want to sit down. I’m already boiling the potatoes for mashed potatoes. (My family would leave if I didn’t make these. I just use evaporated coconut milk and ghee to keep it creamy yet more gut friendly). It’s easier to keep it warm than to rush the baking!

Here’s what’s on my holiday buffet:

  • Roasted Turkey Breast (thanks to Omaha Steaks so easy for this small crowd)
  • Creamy mashed potatoes
  • Green Bean Casserole
  • Broccoli & bacon salad with dried cranberries (no sugar added)*
  • Corn (big compromise with another member of the family who shall remain nameless)
  • Rolls (not homemade, but a crowd pleaser)
  • Gravy (gluten-free pre-made shortcut)
  • Pumpkin Pie (gluten-free crust, homemade coconut cream topping)
  • Chocolate Cake (by request from family member who shall remain nameless who I may or may not hope his children make strange requests of him some day too)

Love to hear your spin on Thanksgiving. I have a friend who despises everything traditional about Thanksgiving and usually makes lasagna and goes to the movies. We? We’ll be eating more than usual on traditional foods, and binge-watching football, squeezing in a hike, before movies at home. What are your traditions?

Hope you enjoy this Green Bean Casserole

Enjoy!

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