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Gluten Free, Dairy Free Green Bean Casserole


I LOVE Green Bean Casserole for the holidays but it's not necessarily the healthiest of dishes. Sure it's a vegetable but its laced with dairy and wheat; the two most common inflammatory foods that can make many people's health concerns worse. Despite being diary, wheat, sugar, or some other "comfort food" free, you can still enjoy tasty food.


Dr. Lexi's Green Bean Casserole


1 Bag of Family Sized fresh Green Beans, ends trimmed. Steam while preparing soup.


*Don't over cook. Steam for 5-10 mins or until bright green and then remove from heat and run old water over the green beans, blanching them a little.


2 Containers of Gluten Free Fried Onions.

* Try Sprouts or Queens non-coated fried onions



The Cream of Mushroom Soup. Usually requires 2 cans of Campbell's classic.

  1. 4 tbsp of coconut oil or 4 tbsp avocado oil

  2. 2 yellow onions diced

  3. 4 garlic cloves

  4. 1 pound cremini baby mushrooms and 1 pound shiitakee mushrooms, stems removed.

  5. 2 tbsp fresh thyme

  6. 1/2 cup Dry Red Wine (Merlot or Cab. Sauv.) or White Wine (Pinot Grigio, Chardonnay)

  7. 6 tbsp all purpose gluten free flour of choice. I use King Arthur.

  8. 4 cups Chicken Stock or Vegetable Stock

  9. 1 gluten free Beef bouillon cube or vegetable substitute

  10. 2 tsp of salt or to taste

  11. Pepper to taste or preference

  12. 1 cup non-dairy heavy whipping cream ( If you used coconut oil then use Coconut cream, if you used avocado oil then mix 1/3 cup of Extra Virgin Olive Oil and 2/3 cup of rice, oat, or almond milk)

  13. 2 tsp nutmeg


Step 1: In a large pot warm the oil.


Step 2: Saute the onions until soft. (2-3 mins)


Step 3: Add the garlic (1 min)


*Check on green beans as to not overcook. Are they bright green, their color vibrant? If so, go ahead and remove from heat, rinse with cold water, and set aside.


Step 4: Add the mushrooms and Thyme. Stir. Allow the mushrooms to soften. This may take about 5 mins. The mushrooms will release their own water. When this happens, add the wine. (3 mins)


Step 5: Sprinkle in the flour slowly, stirring the flour into the mix.


Step 6: Add stock/broth, stir, and bring to a simmer. Add Salt, pepper, beef bouillon cube, and nutmeg


Step 7: Simmer on low heat for 10 mins


Step 8: Add heavy cream, stir, and simmer for 3-5 more mins


Step 9: Place green beans in a baking pan and add soup to the mix.


Step 10: Sprinkle 1/2 the fried onions on top


Bake at 350F x 20 mins.

Sprinkle the rest of the onions on top and bake for another 5 mins or until onions are golden.



Serve warm, enjoy, and let me know what you think!


Dr. Lexi

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