Friday, November 17, 2017

Green Bean Casserole (Paleo, AIP + Green Beans, Nut-free, Whole30)

Green Bean Casserole (Paleo, AIP + Green Beans, Nut-free, Whole30)

Traditional green bean casserole, made with cream of mushroom soup and crispy onions, has been a favorite of mine at most holiday meals (Thanksgiving, Christmas, Easter…). However, when I went gluten free in 2012 and then AIP/Paleo in 2014, it became a side dish I could no longer safely eat. Even though there are always other great side dishes at holiday meals, but I still was missing green bean casserole…. 

Green Bean Casserole (Paleo, AIP + Green Beans, Nut-free, Whole30)

Last year, I attempted several times to make an almost AIP green bean casserole with organic frozen green beans, but it always ended up too watery, even when I made the base mixture pretty thick. This year, I was determined to perfect the recipe I started last year. By switching from using frozen green beans to using organic canned green beans, I was finally successful!

Green Bean Casserole (Paleo, AIP + Green Beans, Nut-free, Whole30)

I realize that the decision to use canned green beans may be a controversial one, but for me green bean casserole is a dish I only make a couple times a year for holiday gatherings. Plus, this recipe is already a bit more labor intensive for a side dish and I didn’t want to complicate the preparation any further by requiring a lot of extra steps (or time) for the beans. It might be possible to use roasted green beans or boiled/drained green beans in place of the canned, but those are two variations I haven’t tried.

Green Bean Casserole (Paleo, AIP + Green Beans, Nut-free, Whole30)

Since next week is Thanksgiving, here are a few of my favorite AIP/Paleo Thanksgiving recipes. Many will be things that I’ll be making next week, along with green bean casserole :)


Green Bean Casserole (AIP + Green Beans, Paleo, Nut-free)
yields around 6 servings

1 tablespoon fat (bacon fat, lard, or duck fat work best)
1 cup (120 grams) red or yellow onion, finely chopped
1 cup (65 grams) baby bella mushrooms, finely chopped

1 tablespoon fat (bacon fat, lard, or duck fat work best)
4 tablespoons (40 grams) cassava flour

1 cup broth
1 tsp onion granules
1 tsp garlic granules
2 tablespoons coconut aminos
2 tablespoons coconut milk
2 dashes fish sauce
1 tsp fine-grain sea salt 

2-14.5 oz cans of organic green beans, drained (make sure the ingredients are clean!)

2 to 3 medium Shallots, thinly sliced
Palm shortening, for frying
Fine sea salt, for sprinkling

  1. Preheat the oven to 350 F. 
  2. Heat the first measure of fat in a large skillet over medium heat. Add the onion and mushroom and sauté for 5 to 6 minutes, or until the veggies are softened. Stir occasionally.
  3. Melt the additional tablespoon of fat and stir with the soften veggies. Sprinkle the cassava flour over and stir until everything is well coated and the flour begins to brown slightly, approximately 1 minute.
  4. Slowly add the broth, stirring constantly. Cook an additional 3 to 4 minutes, or until thickened. 
  5. Add the onion granules, garlic granules, coconut aminos, coconut milk, and fish sauce. Cook an additional minute or two. 
  6. Gently fold in the drained green and transfer the mixture to a baking dish (8x8 Pyrex or oval Le Creuset gratin dish). Bake in the preheated oven for 30 minutes. 
  7. Just before the casserole is done baking, make the crispy shallots for the topping. Thinly slice the shallots, and set aside. Melt the palm shortening in a large skillet over medium high heat—there should be 1/8” to 1/4” of oil in the bottom of the pan, depending on how thinly the shallots are sliced. 
  8. Add the shallots to the hot oil and fry until golden brown and crispy. Do in batches, if necessary. Add more palm shortening to the pan, as needed. Remove from the oil with a fork and transfer to a paper towel lined plate. Sprinkle with a little fine sea salt while the fried shallots are still hot. 
  9. Just before serving, evenly disperse the fried shallots over the top of the casserole. The casserole may be assembled a day or two in advance and baked the day of serving. Fry the shallots just before serving. Store any leftovers in the fridge. 
Green Bean Casserole (Paleo, AIP + Green Beans, Nut-free, Whole30)

Green Bean Casserole (Paleo, AIP + Green Beans, Nut-free, Whole30)

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