Healthy Vegetables and Gluten-Free Flour Make A Delicious Paleo Casserole
What makes this casserole recipe so good is the blend of all-natural ingredients. Starting with what makes the recipe gluten-free, you’ll be using almond flour for your topping along with the sliced onions and salt. I love using almond flour in my recipes because it’s so nutrient dense, being high in protein, vitamins, and minerals. It also adds a deliciously sweet taste to recipes it’s added to. The sauce makes perfect use of arrowroot flour as well. Just like almond flour, it’s grain-free making it a perfect paleo ingredient. Not only is this starchy flour perfect for baking with, but it has many great digestive benefits as well. (1)(2) While you are waiting for the onion topping to cook, you should be preparing your bean and sauce mixture.
Green Beans, A Good Source of Antioxidants and Immune Boosting Properties
Green beans are an incredibly versatile vegetable that provide you with a wide range of amazing health benefits. They’ve been shown to boost your immune system and provide protection for your cardiovascular system while also carrying a solid amount of antioxidants. (3) One study in particular even looked at the promising effects of a diet containing both green beans and onions for individuals with diabetes; the results of that study show that this casserole could be a potential meal option for diabetics as well. (4) To round out the casserole sauce, we have some mushrooms, garlic cloves, paleo homemade chicken broth, almond milk, and even some nutmeg to boost the flavor profile of this dish. They all combine to make an unbelievably tasty casserole.
This casserole is loaded with everything that you could want in a tasty paleo-approved dish. The hefty servings of vegetables supply your body with plenty of energy, a huge amount of flavor from a perfect mix of ingredients including garlic and chicken broth, and all natural flours that make the whole dishgluten-free. With the holiday season rapidly approaching, keep this recipe in mind to add to your dinner table.
P.S. – After countless childhood dinners enjoying casserole, I’ve learned to make quite a varied selection of paleo casseroles. Here’s a quick handful of recipes that I can recommend:
- For the topping
- 2 medium onions, thinly sliced
- ¼ cup almond flour
- ¼ tsp salt
- For beans and sauce
- 1 pound fresh green beans, trimmed
- 2 tbsp olive oil
- 12 ounces mushrooms, cleaned and sliced
- 2 cloves garlic, minced
- 2 tbsp arrowroot flour
- 1 cup warmed homemade or paleo approved store-bought chicken broth
- 1 cup warmed almond milk
- ¼ teaspoon freshly ground nutmeg
- salt, black pepper to taste
- Preheat the oven to 400ºF.
- In a large bowl place the onions, almond flour and salt and toss to coat.
- Line a baking sheet with parchment paper.
- Evenly spread the onions on the pan.
- Place the pan on the middle rack of the oven and bake until golden brown.
- Toss the onions 2 to 3 times during cooking.
- Remove from the oven and set aside.
- While the onions are cooking, prepare the beans.
- Add green beans to a 3- to 4-quart pot of very well salted boiling water, and cook for 5 minutes.
- Drain and immediately transfer the beans to a large bowl of ice water.
- Heat the olive oil in a skillet set over medium heat.
- Add the mushrooms and cook, stirring occasionally, 4 to 5 minutes.
- Add the garlic and nutmeg and cook for 30 seconds.
- Sprinkle the arrowroot flour over the mixture and stir until golden.
- Add the broth and almond milk and mix to combine.
- Cook over medium low heat until the mixture thickens, stirring occasionally, about 6 to 8 minutes.
- Remove from the heat and stir in 1/4 of the onions and green beans.
- Season with salt and black pepper to taste.
- Top with the remaining onions.
- Bake in preheated oven for 15 minutes.
- Remove and serve immediately.
|Vitamin A||20.2 µg|
|Vitamin C||10.1 mg|
|Folic Acid (B9)||34.1 µg|