Thanksgiving Green Bean Casserole Yield: 6 servings


Breaded Onion Rings: 1 large white or red onion, sliced into ¼-inch thick rings


2 cups whole wheat breadcrumbs


1 tsp garlic powder 1 tsp onion powder 2 Tbsp nutritional yeast flakes ½ tsp sea salt (optional) 1¼ cups whole grain flour 1 cup nondairy milk


Sauce: 1½ cups nondairy milk


2-3 garlic cloves 1 tsp onion powder


2 Tbsp nutritional yeast flakes ½ tsp sea salt


½ cup raw cashews 1½ Tbsp cornstarch ¼ tsp nutmeg


2 tsp apple cider vinegar ½ tsp black pepper


Veggies: 12 oz fresh mushrooms (any variety), sliced or chopped


2-3 Tbsp dry white wine for sautéing 24 oz frozen green beans, French cut or whole


Preheat oven to 425° F. In a small bowl, combine the breadcrumbs, garlic powder, onion powder, nutritional yeast flakes and sea salt. Place the flour, milk and bread crumb mixture into three separate bowls.


Bread the onion rings by coating them in the flour, the milk and then the breadcrumbs. Several onion rings can be prepared at the same time. Place the breaded onions onto a baking sheet lined with parchment paper or a silicone mat. Bake for 10-15 minutes or until golden brown and crispy.


Place the sauce ingredients into a high-powered blender and blend until smooth and creamy. Set aside. In a large fry pan over medium-high heat, sauté the mushrooms using small amounts of white wine to prevent the mushrooms from sticking. Cook for 6-8 minutes or until tender.


Place the thawed green beans and mushrooms into nine-by-13- inch casserole pan. Pour the cream sauce over the vegetables, distributing the sauce evenly. Top the casserole with the baked onion rings and cover with foil. Bake at 375° F for 20-30 minutes. Remove the foil and continue to bake for an additional 20 minutes.


Chef ’s note: You can soak your cashews if you don’t have a high- powered blender for easy blending. Tis creamy white sauce can be used for scalloped potatoes, creamed corn or even on pasta.


Reprinted from Te PlantPure Nation Cookbook, by Kim Campbell.


Kirti Kalidas MD, ND


Amar Kalidas DO


Anita Kalidas R.Ph, CCN


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November 2020 21


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