With Thanksgiving just two weeks away, I know a lot of you are planning menus and trying not to stress about how to handle maintaining a restricted diet on a holiday that revolves entirely around food. Whether you are hosting or attending, the big holiday meal can be a struggle. There are so many traditions surrounding holiday meals and everyone wants their classic favorites. For a lot of people green bean casserole is one of those classics. However, whether you are paleo or AIP, even with some reintroductions, traditional green bean casserole doused in Campbell’s cream of mushroom soup and topped with French’s fried onions is not exactly an option.
That is why I decided to make this delicious version to share with you ahead of the holidays. I recently made it for a dinner party where a whole family of non-paleo eaters tested it out and enjoyed it. It is not hard to make at all and it will definitely fill that comfort food space in your heart. I hope you enjoy it!
Green Bean Casserole (Paleo/AIP+Green Beans)
1 large Onion
½ cup of Tigernut Flour
½ tsp Salt
¾ cup of Plantain Chip Crumbs (blend plantain chips in the food processor)
2 TBS Coconut Milk
1 TBS Salt
1 lb Fresh Green Beans (rinsed, trimmed, halved)
2 TBS Coconut Oil
8oz Mushrooms, cut into quarters
2 Cloves of Garlic
2 TBS Arrowroot Powder
¾ Cup Bone Broth
1 Cup of Coconut Cream
- Preheat oven to 475 degrees and line a large baking sheet with parchment paper or a silicone baking mat.
- For The Onions: Thinly slice the onion. In a medium bowl, combine your tigernut flour, salt and plantain chip crumbs and mix together. Add your coconut milk to the flour mixture and mix it either with a spoon or with your hands until it is slightly wet and forms little balls or crumbles. Add your onion slices into the ball and toss them together, they will not stick together, that is ok. Dump the onions and crumbles onto your lined baking tray and spread them out evenly. Place them into the oven to bake for 20-25 minutes, flipping them at least twice during that time to ensure that they don’t burn. When they are done, reduce your oven temperature to 400 degrees.
- In a large pot bring about a gallon of water and your 1 TBS of salt to a boil. Add your green beans and blanch for 5 minutes. Drain them and put them in a separate bowl to cool.
- For the casserole: over medium high heat, melt the coconut oil in a large 10-12 inch cast iron skillet. Add your mushrooms. Cook, stirring occasionally for about 5 minutes, or until the mushroom start to release some more moisture. Add garlic and cook for another 2 minutes. Sprinkle your arrowroot powder on top and stir until combined. Add your bone broth and simmer for 3 minutes. Decrease your heat to medium/low and add in your coconut cream. Stir occasionally until the mixture is thick- about 10 minutes.
- Remove from heat and add about 1/4 of your onion topping and all of your green beans. Stir, combining the beans and the sauce. Top with the remaining onion topping and bake until bubbly – about 10-15 minutes. Remove and enjoy!