Green Bean Casserole with Mushrooms and Caramelized Onions

 

 

ROASTED MACADAMIA NUTS INGREDIENTS

1 Cup Raw Whole Macadamia Nuts

½ Tablespoon Avocado Oil

¼ Teaspoon Garlic Powder

¼ Teaspoon Onion Powder

½ Teaspoon Himalayan Sea Salt

GREEN BEAN CASSEROLE INGREDIENTS

16oz Frozen or Fresh Green Beans Cut, Thawed if Frozen

1 Large Onion Sliced

2 Tablespoons Grass-fed Butter

2 Tablespoons Cassava Flour

¼ Cup Grated Parmesan

MUSHROOM SAUCE INGREDIENTS

16oz Mushrooms Chopped

1 Tablespoon Minced Garlic

2 Tablespoons Grass-fed Butter

1 Cup Heavy Whipping Cream

4oz Full-Fat Plain Cream Cheese

½ Cup Grated Parmesan

¼ Teaspoon Garlic Powder

¼ Teaspoon Thyme

¼ Teaspoon Himalayan Sea Salt

ASSEMBLY

1. Begin by roasting your macadamia nuts so they have enough time to cool and harden.
2. In a medium sized mixing bowl combine the macadamia nuts and the avocado oil.  Fully coat macadamia nuts with oil.
3. In a small mixing bowl combine garlic powder, onion powder, and salt.
4. Pour seasoning on macadamia nuts and mix until fully covered.
5. On a small cookie sheet add the macadamia nuts and bake at 350° Fahrenheit for 15 – 17 minutes until they become golden brown.
6. Let macadamia nuts sit for a minimum of 30 minutes to cool and harden.  Once the macadamia nuts have harden, chop into small pieces to create your topping.
7. While macadamia nuts are roasting, begin caramelizing the onions.  In a medium sized frying pan, melt butter and add onions over medium low heat.
8. Fry onions until caramelized stirring occasionally.  About 20 – 25 minutes.
9. Begin making the mushroom sauce.  In a medium sized sauté pan melt butter, and add garlic and mushrooms.  Sauté mushrooms while you make the cream base.
10. In a medium sized sauce pan over medium heat, add your heavy cream and continuously whisk the cream.
11. Once the cream is fully heated add the cream cheese in small batches.  Continuously whisking until the cream cheese has completely melted.
12. Add parmesan, garlic powder, thyme, and salt.  Continuously whisking until the sauce has thickened.
13. Once the sauce has thickened combine the mushrooms with a slotted spoon to eliminate the liquid, and turn to low.  Continuously whisk.
14. In a large mixing bowl combine green beans, onions, cassava flour, and mushroom sauce.  Mix well and pour into a medium sized baking dish.
15. Top with grated parmesan and bake at 350° Fahrenheit for 25 minutes.  2 – 3 minutes before removing from the oven, top with macadamia nuts, continue baking for remaining 2 – 3 minutes, and serve.

SERVES 6

HEALTH BENEFITS

Macadamia Nuts:  Contain soluble and insoluble fiber that flush toxins out of the body and aid digestion.

Garlic:  Can reduce high blood pressure, and it also contains antioxidants.  Top food for gut health – it contains prebiotic fiber, plus it’s antiviral and antifungal.

Himalayan Salt:  One of the cleanest salts you can find. As opposed to conventional table salt that is heavily processed which removes its beneficial minerals.

Cracked Pepper:  Increases the hydrochloric acid secretion in the stomach, which helps improve digestion.

Mushrooms:  Contain numerous compounds and nutrients that have been proven to fight cancer. They also contain antioxidants and anti-inflammatory propriety.

Avocado Oil:  Rich in healthy fat, and it’s an excellent choice for elevated temperature cooking.

Heavy Cream and Cream Cheese:  The high fat and low sugar content makes heavy cream and cream cheese an EXCELLENT Ketogenic choice.

Grass-fed Butter:  Has a prominent level of butyric acid, which decreases inflammation.  One of the specific ways it has been proven to decrease inflammation is in the intestines of people with Crohn’s disease.  Also, a reliable source of medium-chain triglycerides which have been shown to suppress the appetite, a bonus for those who are trying to lose weight!