Category: Nutrition

Healthy Green Bean Casserole

Green beans are healthy, but  green bean casserole — the annual Thanksgiving favorite — is not.

Canned green beans, cream of mushroom soup and crispy onions probably will not help you reach your health goals. Natalie Fortune, Attune Health’s nutritionist and research associate, created a clean version of this popular side dish that swaps processed ingredients with fresh produce.

“This will lighten up the dish and have you feeling healthy,” she said, “but without missing any of the flavor.”

 

Healthy Green Bean Casserole

  • 1 teaspoon high heat cooking oil
  • 1 small yellow onion, sliced
  • 20 button mushrooms, sliced
  • 4 cloves of garlic, minced
  • 2 teaspoons fresh thyme
  • 1 pound of fresh green beans, ends trimmed
  • ¼ cup of sliced almonds
  • Sea salt and pepper, to taste

 

Assembly

  1. Heat oil in a skillet over medium heat. Add sliced onion and cook for a few minutes until the onion begins to soften.
  2. Add the sliced mushrooms and continue to cook until the mushrooms are soft and beginning to brown.
  3. Add the garlic and fresh thyme. Season with salt and pepper.
  4. Preheat the oven to 350 degrees.
  5. While the onions and mushrooms are cooking, blanch the green beans. Put the green beans in a large pot of well-salted water and boil until bright green in color and tender crisp, roughly two minutes. Drain and shock in a bowl of ice water to stop the beans from cooking.
  6. Mix the green beans with the mushroom mixture and place in a baking dish. Sprinkle with sliced almonds and bake for 15-20 minutes, or until the almonds are just starting to brown. Be careful not to burn them. Enjoy!