DELICIOUS Grain and NEARLY Dairy Free Green Bean Casserole

20151122_230235268_iOSI know more and more people that are hopping on the Healthy Train and I think it is super.  Even my sweet tooth son, my fiance and my two almost-step children have hopped on board!  Or they at least tolerate me and the next healthy food I’m going to serve them.  Issue is-the holidays are coming one right after another and every single one of them are usually celebrated with a meal.  Traditional American Holiday meals are usually a REALLY heavy affair, loaded with creams, cheeses, butters and so much other good tasting, really bad for you food items that it seems impossible to avoid going downhill.  But I’m here to tell you that you CAN.  Stay on the healthy train track I mean.  So let’s start with Green Bean Casserole-a Thanksgiving staple in most American houses.  Good, green, creamy SALTINESS.   Unfortunately, the way most people I know cook it, there is NOTHING healthy about it.  Cream-of-whatever-foods are not healthy and neither are the deep fried things they try to pass off as onions that typically go over the top of the casserole.  Last summer I embraced the TLS Lifestyle and I committed to myself that I would remain a healthy, clean eater.  Tonight, my blended family celebrated our Thanksgiving early, since all three of our kids are with our ex’s this week.  I served a really yummy and healthy green bean casserole that was really only a tiny bit time consuming to prepare.  It’s really worth it.  Perfect for a holiday meal and it can be made ahead time and re-heated to make prep time faster on the day of.   And the best part of it is the ingredients are made with REAL FOOD, not mystery things that are really hard to pronounce.  It is grain free, and aside from the GHEE, it is nearly dairy free.  Here it is:


Onion Topping

  1. 2 Onions, sliced with a mandolin (or if you have the ability to slice that thin manually, go for it)
  2. 2 eggs
  3. 3 tablespoons Coconut milk (I found a neat, convenient box by SO DELICIOUS.  It just squeezes out!)
  4. 3 tablespoons Coconut Flour
  5. ½ cup coconut oil or ghee (I used coconut oil because I was out of ghee, but I’d have preferred ghee for this if I had it)

Cream of Mushroom Sauce (homemade)

  1. ½ cup ghee
  2. ½ cup coconut milk
  3. 1/3 of onion topping (above)
  4. 12 mushrooms, or 1 pint of sliced mushrooms diced up small
  5. ½ tsp garlic powder + salt and pepper
  6. 4-5 egg yolks (separate the eggs, save the whites for something else)

2 packages of green beans.  I used pre-cut, organic French Beans


  1. Place the thinly sliced onions in a medium sized bowl
  2. Add the eggs and the 3 tablespoons coconut milk and coat the onions evenly
  3. Add the coconut flour and mix until incorporated evenly
  4. Heat the Ghee in a skillet, when heated and melted, add the onions
  5. Brown them, stirring occasionally. Set aside.
  6. In a medium sauce pan, melt the ½ cup ghee and saute the chopped mushrooms until they start to brown.
  7. Add the coconut milk.
  8. Whisk in the egg yolks and spices and 1/3 of the onion toppings and continute to cook and stir for a few minutes until the yolks are cooked and mixture is thick.
  9. Blanch the green beans and place into a big enough dish, I used a 9×13 dish.
  10. Pour the cream of mushroom soup mixture over the green beans and mix until incorporated.
  11. Top with the onion mixture and heat at 375 for a few minutes until slightly crisp on top.

Serve, and enjoy!


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