Sunday, November 13, 2011

Green Bean Casserole

Today you get a three for one!  Three recipes for the price of reading one blog entry!  Whoot! Whoot! 

My poor, deprived kids, have NEVER in their memory had Green Bean Casserole.  If you are from the midwest area, you know that it is a holiday staple.  Can't have a Thanksgiving or Christmas meal without it.  BUT, all the goodies in it are full of gluten and dairy.  I have decided to try to recreate it.  Whether they will eat it or not is another story... Anyways, here is what I came up with.

Green Bean Casserole
1 ¼ cup cream of mushroom soup recipe or around 10 ounces of Cream of Mushroom Soup
¾ cup unsweetened coconut milk, or milk alternative of choice
1/8 tsp pepper
About 18 ounces of green beans ~frozen or cut, washed and sliced
1 1/3 cup French Fried onions
MIX soup, milk and pepper in a 1 1/2 -qt. baking dish. Stir in beans and 2/3 cup French Fried Onions.
BAKE at 350°F for 30 min. or until hot.
STIR. Top with remaining 2/3 cup onions. Bake 5 min. until onions are golden.

Basic Cream Of Soup (I based this on Allergen Free Cooking's recipe, click here to visit her blog)

Choose one: Cauliflower or potatoes ~ 1 cup cooked and mashed
1 tsp garlic
½ tsp. onion powder
¼   tsp. cumin
 ¼ tsp sea salt (or to taste)
1/8  tsp dry mustard
2 TBSP Earth Balance Soy Free or coconut oil
1 cup of Chicken Broth (I used homemade, make sure it is gluten free!)
1 cup of pure coconut milk (or milk alternative of choice) .
Pepper to taste
Melt butter in saucepan, incorporate spices.  Add your broth and veggie of choice.  Slowly add milk alternative while stirring.  Bring to a boil, stir occasionally to avoid scorching.  Remove from heat.  If needed add a bit of potato flour to thicken.

For Cream Of Chicken Soup
Replace half the milk with good chicken stock OR add 1 tablespoon chicken bouillon granules to the milk.
Add 1/2 cup small bits of cooked chicken
For Cream Of Mushroom Soup
In a large skillet over medium heat cook 1 cup diced mushrooms in 1 tablespoon butter. Don’t crowd the skillet and cook til the mushrooms are light brown in color.

2-3 large sweet onions (shallots would be a good choice too)
Dairy free milk to soak onions in, I used unsweetened coconut milk
¼ tsp cayenne or chili powder
2 tsp. sea salt
Pepper (I do not use pepper, but I think it would add a nice dimension)
1 ½ cups of gluten free flour mix of choice (I suggest a  lighter blend such as Hagmann’s GF blend or featherlight)
Coconut oil or oil of choice for frying

Heat oil in a large frying pan.  Oil should be about 1 inch deep.  Slice onions into rings, and soak in dairy alternative of choice.  Mix flour and spices in a ziploc bag.  Dredge the onions in your flour mix.  Place in oil.  Do small batches.  When they float towards the surface, flip over.  Drain on paper towels when done. 

There you go... Your components to make a Green Bean Casserole.  Let me know what you think.  Or if you have a different version feel free to leave your link in the comments.  Happy cooking y'all.


  1. I did not see a place to comment on your last post. Breakfast is hard for us and so is lunch. Dinner seems to be the easiest meal - maybe because I have the most time for that. I tried making chicken nuggets for lunch which was ok for day 1, but now the kids want other stuff. Today I made eggs bc as far as I know, they aren't allergic to that. For breakfast, we usually have cereal. Getting them to like this new milk is a lesson in patience, but today I think we finally made a break through when 2 of the 3 kids were willing to at least try it. Then they both agreed that it wasn't bad. We've also done coffee cake, but I'm finding I have so little time lately. I'm going to take a semester off of college and so after Dec. 15th, I should have much more time to really focus on what we can eat. The one thing I'm finding is that this gluten diet is really bad if you eat a lot of packaged stuff. So we are trying to add more veggies because the packaged cookies and other items are gonna make me blow up like a balloon!

  2. The thing I have found is how much simpler and more healthy we eat. Dinner can be a chicken breast, rice and a veggie, lunch is lentil soup, etc. Glad things are going better. It does get easier.