Clean Green Bean Casserole {Recipe}

 

Clean Green Bean Casserole

The art of clean eating is actually a lot easier than one might assume. Once you learn a few basics and gain the ability to consider substitute ingredients, you can be well on your way to cleaning up your favourite recipes.

For my family Christmas dinner, I was in charge of bringing a vegetable dish. I wanted to keep my dinner as clean as possible but I didn’t want to compromise on the comfort and heartiness of traditional holiday favourites.

By cleaning up a classic like green bean casserole, I was able to lower the calorie count, fat content and glycemic index, remove the gluten and up the nutrient value without forfeiting taste.

DIRTY VS. CLEAN

Dirty may be too harsh a word, but it sounds fun and makes sense since the opposite of clean really is dirty. So here we go…

Below is a classic green bean casserole recipe. It sounds and looks delicious:

Ingredients

  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon white sugar
  • 1/4 cup onion, diced
  • 1 cup sour cream
  • 3 (14.5 ounce) cans French style green beans, drained
  • 2 cups shredded Cheddar cheese
  • 1/2 cup crumbled buttery round crackers
  • 1 tablespoon butter, melted

Yum right? Now take a look at my cleaned up version of the same dish:

Ingredients

  • 2 tablespoons virgin olive oil
  • 2 garlic cloves chopped
  • 2 tablespoons spelt flour
  • 1 teaspoon sea salt
  • ½ teaspoon agave syrup
  • 1/4 cup onion, diced
  • 1 cup goat’s yoghurt
  • 5 cups fresh green bean, ends snapped off (steamed)
  • 1 cup low-fat cheddar cheese
  • 1/2 cup crumbled gluten-free crackers
  • 1 tablespoon Earth Balance Organic Natural Buttery Spread, melted

Directions

  1. Preheat oven to 350 degrees F (175 degrees C)
  2. Heat olive oil in a large skillet over medium heat. Add garlic and sauté for 2 – 3 minutes
  3. Stir in flour until smooth, and cook for one minute
  4. Stir in the sea salt, agave syrup, onion, and yoghurt
  5. Add green beans, and stir to coat. Transfer the mixture to a casserole dish. Sprinkle shredded cheese over the top.
  6. In a small bowl, toss together cracker crumbs and buttery spread, and sprinkle over the cheese.
  7. Bake for 30 minutes in the preheated oven, or until the top is golden and cheese is bubbly.

 EASY SUBSTITUTIONS

Some key concepts to note are a few of the easy substitutes that really clean this recipe up.

For example, butter is replaced with olive oil and organic buttery spread; sugar replaced with agave syrup; sour cream replaced with plain goat’s yoghurt and cheddar cheese replaced with a smaller amount of low-fat cheddar cheese.

I’ve also replaced the white flour and buttery crackers with gluten-free options like spelt flour and gluten-free crackers.  I’ve also opted for a fresher and healthier choice by using fresh green beans opposed to the canned variety and added some garlic for flavour and health benefits.

Follow the simple directions and you’ll have a clean and hearty recipe that you can feel good about serving your family!

What are some of your favourite recipes that you’d like to see cleaned up? Share your favs and I might just try to work some magic on them.

Enjoy!

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