All-Natural Green Bean Casserole

Another recipe post, in light of Thanksgiving….  🙂

I love this recipe.  Forget the turkey, just give me a bowl of this (and some sweet potatoes and apple pie).  🙂

For the onions:

  • Whole wheat flour works great.
  • I haven’t tried it, but one could probably use potato flour or some other gluten-free substitute.  (I used to make fried pumpkin blossoms with potato flour, and they were fantastic!)
  • I use regular (whole wheat) bread crumbs; yeah, not as crunchy as Panko but still good.  Gluten-free crackers or bread would probably be great.
  • I just use regular olive oil on the sheet pan for the onions.
  • If you use regular salt (rather than Kosher), use far less.  Try sprinkling it on the onions like you would salt your meal.

You can substitute canned beans for the fresh cooked.

If you make the sauce with salted butter, just taste and only add salt if needed at the end.

You could also use cornstarch or other gluten-free substitute instead of flour to thicken this.  Use the correct methods to achieve nice results:

To make this dairy-free, try just doubling the broth and adding no dairy.  Or, add a dairy substitute that can be used in “white sauces.”


Christa Upton        Black Hills Picture Books       PO Box 293       Custer, SD 57730


About Christa Upton

I am a wife and mother of three children ages 11, 14, and 18. I used to be a stay-at-home mom (teaching piano & dance, volunteering, etc). From 2007 to 2010, I suffered accidental Toxic Injury (also called Multiple Chemical Sensitivity or MCS). MCS has had major impact on our family, but the forced time in bed has given me time to write. So far, I have published 4 children's books (2 in e-book format on Kindle, one in Print-on-Demand at CreateSpace, and one printed by a local printer). Sometimes I miss my old life, but I love writing for children!
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