A Healthier Twist on the Classic Green Bean Casserole Recipe
Green bean casserole is a Thanksgiving staple that is both iconic and nostalgic. However, for many people, it falls into the category of least favorite side dishes. The traditional recipe typically includes canned green beans, cream of mushroom soup, and dried canned onions, making it far from a healthy option. If you're looking to enjoy a green bean side dish that not only tastes great but is also healthier, here are a few ways to give it a nutritious twist.
Ingredients:
– Salt
– 1 lb green beans
– 1 Tbsp butter
– 1 red onion, thinly sliced
– 2 cloves garlic, minced
– 6 oz cremini mushrooms, sliced
– 2 Tbsp flour
– 1 cup low-sodium beef or chicken stock
– 1 cup 2% milk
– Black pepper to taste
– 1⁄2 cup panko bread crumbs, tossed with 1 Tbsp olive oil
Directions:
1. Bring a large pot of water to a boil. Season with salt and cook the green beans for about 3 minutes, until crisp-tender. Drain and run cold water over the beans to help stop the cooking.
2. Preheat the oven to 475°F.
3. Heat the butter in a large skillet over medium heat. Add the onions and garlic and cook for about 5 minutes, until the onions are very soft and translucent.
4. Add the mushrooms and cook for about 5 minutes, until lightly browned.
5. Stir in the flour and cook for 1 minute, then add the stock and milk, whisking to help prevent lumps from forming.
6. Add the green beans and simmer for about 3 minutes, until the sauce thickens and clings to the vegetables.
7. Season to taste with salt and black pepper.
8. Pour the green beans into an 8″ × 8″ casserole dish and top with the bread crumbs.
9. Place on the middle rack and bake for 8 to 10 minutes, until the bread crumbs are golden brown.
Healthier Green Bean Casserole
Traditional green bean casseroles often rely on canned green beans, which can be high in sodium. By using fresh green beans, you can reduce the sodium content and maintain a better texture. Additionally, this recipe skips the canned soup, which is typically high in sodium, fat, and calories. Instead, a roux made from extra-virgin olive oil and flour is used to thicken the casserole, along with low-fat milk to create a creamy base.
Ingredients:
– 2 ½ pounds green beans, trimmed and cut into 1- to 2-inch pieces (about 8 cups)
– 2-3 tablespoons extra-virgin olive oil, divided
– 1 medium onion, thinly sliced
– 3 tablespoons all-purpose flour
– ¾ teaspoon salt
– ¼ teaspoon white or black pepper
– 2 ½ cups low-fat milk
– 1 ½ cups fresh whole-wheat breadcrumbs or ½ cup shredded or crumbled cheese
Instructions:
1. Position racks in the upper and lower third of the oven and preheat to 425 degrees F.
2. Toss green beans in a large bowl with 1 tablespoon oil until well coated. Divide between 2 large rimmed baking sheets and spread in an even layer. Roast, stirring once and rotating the baking sheets top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.
3. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium heat. Add the onion and cook, stirring frequently, until very soft and golden brown, about 5 to 8 minutes.
4. Add flour, salt, and pepper to the saucepan and cook, stirring, for 1 minute. Add milk and continue to stir, scraping up any browned bits. Cook, stirring, until the sauce bubbles and thickens enough to coat the back of a spoon, about 4 minutes. Remove from heat.
5. When the green beans are done, remove them from the oven. Preheat the broiler.
6. Transfer half of the green beans to a 2-quart broiler-safe baking dish. Spread half of the sauce over the green beans. Add the remaining green beans and top with the remaining sauce.
7. Combine breadcrumbs and the remaining 1 tablespoon oil in a small bowl (skip this step if you are topping with cheese).
8. Sprinkle the breadcrumb mixture (or cheese) over the gratin. Place under the broiler and broil, watching closely, until the gratin is bubbling and beginning to brown on top, about 1 to 5 minutes, depending on your broiler. Let stand for 10 minutes before serving.
The post Healthy Green Bean Casserole appeared first on Alternative Medicine Magazine.
Frequently Asked Questions
Complementary and Alternative Healthcare: Is it Evidence-based?
Although the evidence base for alternative and complementary medicine is still in flux, there are many reasons people choose them. They might have tried conventional therapies but were unsuccessful, or they might want to try alternative treatments because they feel it offers more benefits than the conventional ones. Alternatively, they might seek complementary and alternative medicines as part of a holistic approach to health. Always check with your doctor to ensure that any complementary and/or alternative medicines you take are supported scientifically. Ask your doctor or pharmacist if you are unsure if a treatment is effective. It can save you both time and money.
What's the difference between holistic medicine versus alternative medicine?
Holistic medicine addresses the whole person, including mind, body and spirit. It looks at all aspects of an individual's health, including physical, emotional, mental, spiritual, and environmental factors often overlooked by conventional medicine. Alternative medicine can be used to treat certain conditions like asthma, allergies, arthritis, or other medical issues.
Can a holistic doctor write prescriptions?
Holistic medicine is based upon the belief that all diseases can be caused by a combination factors. This includes diet, lifestyle, environment stress, stress, emotions, genetics and other health-related issues.
These variables should be considered when prescribing medication to ensure a holistic approach to patient care.
To fully grasp the effect of each factor on a patient, a physician must have a good understanding of both modern science as well traditional methods such a homeopathy or herbs.
Many doctors have been certified in complementary or alternative medicine (C&A). This allows them the ability to offer a wide variety of services to their clients.
Statistics
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
External Links
cam.cancer.gov
liebertpub.com
nccih.nih.gov
doi.org
How To
How to deal with my girlfriend who believes in alternative medicine?
There are many resources available online for anyone who is dealing with a loved person suffering from a mental illness. It is difficult to find information about alternative medicine for someone you love.
There seems to be a wide divide between these two groups. There is a wide range of opinions on conventional medicine.
What happens when you come across someone who believes in alternative treatments for mental health issues?
Perhaps you feel confused or frustrated, because you don’t know how to react. What can you say to your spouse when he tells him he prefers to see an Acupuncturist over his doctor? Or when he suggests to you that he would prefer to eat gluten-free foods than take antidepressants.
It is important to ask questions. It could save you lots of heartache later.
So how can you ask difficult questions of him without offending? What if he says that he doesn't trust doctors? Do you tell him that he shouldn't trust anyone?
Or what if she insists that antidepressants work but she doesn't believe so? Tell her that you don't believe she's right.
This is where it gets complicated. It can cause further irritation if you point it out that she is wrong.
Alternatively, you could suggest that she sees a psychiatrist instead. This might cause more problems that it solves. You may get mad at her for suggesting this. Then again, she may think you're trying to control her life.
So, what can you do now?
–
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By: Dick Benson
Title: Healthy Green Bean Casserole
Sourced From: alternativemedicine.com/nutrition/recipes/healthy-green-bean-casserole/
Published Date: Mon, 27 Nov 2023 17:07:24 +0000
Frequently Asked Questions
Complementary and Alternative Healthcare: Is it Evidence-based?
Although the evidence base for alternative and complementary medicine is still in flux, there are many reasons people choose them. They might have tried conventional therapies but were unsuccessful, or they might want to try alternative treatments because they feel it offers more benefits than the conventional ones. Alternatively, they might seek complementary and alternative medicines as part of a holistic approach to health. Always check with your doctor to ensure that any complementary and/or alternative medicines you take are supported scientifically. Ask your doctor or pharmacist if you are unsure if a treatment is effective. It can save you both time and money.
What's the difference between holistic medicine versus alternative medicine?
Holistic medicine addresses the whole person, including mind, body and spirit. It looks at all aspects of an individual's health, including physical, emotional, mental, spiritual, and environmental factors often overlooked by conventional medicine. Alternative medicine can be used to treat certain conditions like asthma, allergies, arthritis, or other medical issues.
Can a holistic doctor write prescriptions?
Holistic medicine is based upon the belief that all diseases can be caused by a combination factors. This includes diet, lifestyle, environment stress, stress, emotions, genetics and other health-related issues.
These variables should be considered when prescribing medication to ensure a holistic approach to patient care.
To fully grasp the effect of each factor on a patient, a physician must have a good understanding of both modern science as well traditional methods such a homeopathy or herbs.
Many doctors have been certified in complementary or alternative medicine (C&A). This allows them the ability to offer a wide variety of services to their clients.
Statistics
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
External Links
cam.cancer.gov
liebertpub.com
nccih.nih.gov
doi.org
How To
How to deal with my girlfriend who believes in alternative medicine?
There are many resources available online for anyone who is dealing with a loved person suffering from a mental illness. It is difficult to find information about alternative medicine for someone you love.
There seems to be a wide divide between these two groups. There is a wide range of opinions on conventional medicine.
What happens when you come across someone who believes in alternative treatments for mental health issues?
Perhaps you feel confused or frustrated, because you don’t know how to react. What can you say to your spouse when he tells him he prefers to see an Acupuncturist over his doctor? Or when he suggests to you that he would prefer to eat gluten-free foods than take antidepressants.
It is important to ask questions. It could save you lots of heartache later.
So how can you ask difficult questions of him without offending? What if he says that he doesn't trust doctors? Do you tell him that he shouldn't trust anyone?
Or what if she insists that antidepressants work but she doesn't believe so? Tell her that you don't believe she's right.
This is where it gets complicated. It can cause further irritation if you point it out that she is wrong.
Alternatively, you could suggest that she sees a psychiatrist instead. This might cause more problems that it solves. You may get mad at her for suggesting this. Then again, she may think you're trying to control her life.
So, what can you do now?
