Typically, not a fan of casseroles... or green beans very much, but I was assigned to make this for a thanksgiving get together with my friends and I was surprised I liked it. I made two of them and they both got wiped out. Ever have those times when you're surprised you like something healthy, so then you binge it? My experience with this. Definitely beats the typical MSG cream of mushroom soup version with fried "onion" crisps on top, which lets be honest, defeats the purpose of eating vegetables. ( And 99% of canned soups should be avoided all together anyway) Personally, anything with alleged dairy in it that wasn't refrigerated always creeped me out. This might be a bit of a tangent, but what is up with people taking vegetables and demolishing their nutrients by adding all of these rancid fats, sugars, ingredients that aren't even food and other chemicals that all cause major imbalances and disease in your body? When did that become a good idea? I assume their aim is to eat more vegetables or make vegetables taste good but by that time all of that is added, the nutritional purpose of eating vegetables its not only counteracted, but further damage is piled on. Strange logic if you ask me, but good news is, you don't have to compromise taste for healthy dishes. Simple rule to live by, if it's not real food, don't eat it :)
2 tbs natural butter, raw if possible
1 tbs coconut flour
1 tsp sea salt
1/4 cup onion, diced
1 cup sour cream
3 cans French style green beans, drained
2-2.5 cups cheddar cheese, freshly shredded, raw if possible
ONION TOPPING:
1 large onion
1/2 cup sour cream
1/2 cup organic chicken broth (no sugar added)
1 cup blanched almond flour
1 tsp sea salt
Grapeseed Oil
CASSEROLE BASE:
(See onion ring recipe below, they have to sit for an hour in the batter) Preheat oven to 350. Melt 2 tablespoons butter in a large skillet over medium heat. Stir in coconut flour until smooth, and cook for one minute. Stir in the salt, onion, and sour cream. Add green beans, and stir to coat. Transfer the mixture to a 2 1/2 quart casserole dish. Spread shredded cheese generously over the top. Top with fried onions. Bake for 30 minutes in the preheated oven, or until the top is golden and cheese is bubbly. Makes 12 servings.
ONION TOPPING:
Slice onion into thinnest possible rings, then cut rings in half to make strips. Place in a shallow dish. Combine sour cream and broth until smooth and pour over onions. Cover and refrigerate at least 1 hour. In a medium to large size bowl, combine almond flour and salt. In a frying pan, grease with grapeseed oil. Remove a small handful of onion rings from cream mixture and shake off excess. Batter in almond flour and transfer to frying pan until crispy. Top across casserole.
+ inspired by marianutrition.com
