What would Thanksgiving be without Green Bean Casserole with French Fried Onions?
French Fried Onion Ingredients = Palm Oil, Wheat Flour, Onions, Soy Flour, Salt, Dextrose, TBHQ and Citric Acid In Propylene Glycol to Protect Flavor.
If you or someone you know is spending outrageous amounts of money with trying to conceive, you may want to inform them that it could be the foods in the typical American diet.
Harvard researchers find trans fat intake by just 2% of total calories 4 grams of trans fats per day, increase a woman's risks of infertility. For every 2% increase in calories a woman eats trans fats, infertility increased by 73%. For every 2% increase in calories from trans fats instead of Omega-6 poyunsaturated fats, infertility increased by 79%. For every 2% increase in trans fats instead of saturated fats, infertility more than doubled.
My suggestion is to stay away from foods containing the words partially hydrogenated oils, TBHQ, and BHT. These are chemicals in just about every pre-packaged food item (I've even seen it in refrigerated salsa!). Being aware of pre-natal health is essential in creating a healthy little miracle!:)
2 TBS butter or coconut oil
1 TBS coconut flour
1 tsp Celtic salt
1/4 cup onion, diced
1 cup sour cream
3 (14.5 ounce) cans French style green beans, drained (my mother-in-law cans her own)
2 cups Cheddar cheese, freshly shredded
ONION TOPPING:
1 large onion
1/2 cup sour cream
1/2 cup chicken or veggie broth
1 cup blanched almond flour
1 tsp Celtic sea salt
2 cups coconut or peanut oil
ONION RINGS: Slice onion into thinnest possible rings. 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 plastic bag, combine almond flour and salt. Heat oil to 375° in deep saucepan. Remove a small handful of onion rings from cream mixture and shake off excess. Drop into almond flour, separate rings and shake to coat. Drop a few rings at a time into hot oil and cook until golden. Remove from hot oil with a slotted spoon and drain on a paper towels. Repeat with remaining rings until all have been battered and fried. Use to top the casserole with.
Preheat oven to 350 degrees F (175 degrees C). 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 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.
NUTRITIONAL COMPARISON (per serving)
Traditional Green Bean Casserole = 240 calories, 16g fat, 7g protein, 17 carbs, 3g fiber
"Healthified" Casserole = 244 calories, 17g fat, 9.8g protein, 10.5 carbs, 4.5g fiber
French Fried Onion Ingredients = Palm Oil, Wheat Flour, Onions, Soy Flour, Salt, Dextrose, TBHQ and Citric Acid In Propylene Glycol to Protect Flavor.
If you or someone you know is spending outrageous amounts of money with trying to conceive, you may want to inform them that it could be the foods in the typical American diet.
Harvard researchers find trans fat intake by just 2% of total calories 4 grams of trans fats per day, increase a woman's risks of infertility. For every 2% increase in calories a woman eats trans fats, infertility increased by 73%. For every 2% increase in calories from trans fats instead of Omega-6 poyunsaturated fats, infertility increased by 79%. For every 2% increase in trans fats instead of saturated fats, infertility more than doubled.
My suggestion is to stay away from foods containing the words partially hydrogenated oils, TBHQ, and BHT. These are chemicals in just about every pre-packaged food item (I've even seen it in refrigerated salsa!). Being aware of pre-natal health is essential in creating a healthy little miracle!:)
2 TBS butter or coconut oil
1 TBS coconut flour
1 tsp Celtic salt
1/4 cup onion, diced
1 cup sour cream
3 (14.5 ounce) cans French style green beans, drained (my mother-in-law cans her own)
2 cups Cheddar cheese, freshly shredded
ONION TOPPING:
1 large onion
1/2 cup sour cream
1/2 cup chicken or veggie broth
1 cup blanched almond flour
1 tsp Celtic sea salt
2 cups coconut or peanut oil
ONION RINGS: Slice onion into thinnest possible rings. 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 plastic bag, combine almond flour and salt. Heat oil to 375° in deep saucepan. Remove a small handful of onion rings from cream mixture and shake off excess. Drop into almond flour, separate rings and shake to coat. Drop a few rings at a time into hot oil and cook until golden. Remove from hot oil with a slotted spoon and drain on a paper towels. Repeat with remaining rings until all have been battered and fried. Use to top the casserole with.
Preheat oven to 350 degrees F (175 degrees C). 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 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.
NUTRITIONAL COMPARISON (per serving)
Traditional Green Bean Casserole = 240 calories, 16g fat, 7g protein, 17 carbs, 3g fiber
"Healthified" Casserole = 244 calories, 17g fat, 9.8g protein, 10.5 carbs, 4.5g fiber
I’m doing a special feature on my blog this month called 30 days of desserts which each day I feature a different dessert from different bloggers featuring their recipe and blog (etsy shops, fb pages, etc…). I came across your blog and was wondering if you would be interested in participating! Just let me know!
ReplyDeleteThanks,
Summer Jo Brooks
Author of Believing Boldly
believingboldy@gmail.com
Hi Summer!
ReplyDeleteI tried emailing, but it was rejected...
Thank you SO much for your kind words! I would be honored to be
featured on your blog.
Maria - I made this same type of recipe the other day except I used some onions I had dehydrated when I had too many from the garden and then combined it with your Cream of Mushroom Soup recipe - YUM! Now I'll have to compare it to this recipe and see which one the family likes better.
ReplyDeleteOooo! Good idea! You are very creative!
ReplyDeleteKeep me posted on the recipes you like!;)
Thank you for your support!
I made this for thanksgiving and I absolutely loved it!! When I fried the onions, most of the topping came off... Do you know why that would happen? I fried them in coconut oil. This recipe will now replace the full-of-junk green bean casserole recipe I used to make every Thanksgiving. No more french fried onions and campbell's cream of mushroom soup for my family!
ReplyDeleteThanks Rachel!
ReplyDeleteI'm not sure why the coating came off. I read that if you use a gelatin in the flour mixture, it helps keep the batter on.
Hope that helps!;)
I had the same issue as Rachel - would egg help it stick? That's what I was going to try next time.
ReplyDeleteBut even with the breading coming off it still was better than the standard Campbells version even though it wasn't as photo-ready as yours. I think I may be addicted.
Thanks RB! You had one healthy Thanksgiving!
ReplyDeletePractically perfect! (as Mary Poppins might say) I'm practicing ahead for my first low-carb and wheat free/soy free Thanksgiving. The dishes have to pass the taste test for my traditional S.A.D. relatives. Thanks so much for your blog. I like you on Facebook and follow you on Pinterest. You'r the best!
ReplyDeleteThank you! :)
DeleteGood Luck! :)
DeleteI'm going to try this next week for my little Thanksgiving dinner of just my husband and I. Awesome that its gotten good reviews so far. I also follow you on Pinterest and will be getting other ideas for next Thursday as well. You're the best, thanks for all you do!!
ReplyDeleteThank you Becky! :)
Delete