Culinary Traditions

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

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Culinary Traditions

Many of us already eat food from lots of culinary traditions.

One night, we might eat curry, and the next, a burrito.

Global inspiration can be delicious and healthful, but if variety comes only from eating out, you eat far more calories, fat, unsaturated fat, sugar, and sodium than you need.

And you miss out on keeping (or creating) our own food traditions.

Recipe of the Day:  Green Bean Casserole with Caramelized Onions

Active Preparation Time:  16 minutes

Total Preparation Time:  40 minutes

Get in touch with your culinary roots by looking to the favorite foods of your past.

For many, those roots include classic American comfort foods, like a piping hot green bean casserole, fresh from the oven.

This plant-powered version, which swaps mounds of golden, caramelized onions for processed, deep-fried onions, is just as healthful as it is delicious.

Makes 6 servings (about 3/4 cup each)

1 tablespoon extra virgin olive oil

1 large yellow onion, halved and sliced into rings

1/4 teaspoon freshly ground black pepper

4 cups water

1 pound fresh green beans, trimmed (see Note)

5 ounces sliced fresh white mushrooms (2 cups)

2 medium garlic cloves, minced

1/4 teaspoon sweet paprika

1/4 teaspoon nutmeg

2 tablespoons all purpose flour, or 1 tablespoon cornstarch for gluten-free

1-1/2 cups unsweetened plant-based milk (e.g., soy, almond, coconut milk beverage)

Pinch of sea salt, optional

2 tablespoons whole grain bread crumbs

*Use as many organic ingredients as possible.

1.  Heat 1/2 tablespoon of the olive oil in a skillet or saute pan over medium heat, then add the onion and black pepper.  Saute for 9 to 10 minutes, until the onion rings are caramelized and brown.  Remove the onions from the skillet and set aside, reserving the empty skillet.

2.  Meanwhile, heat the water in a large pot and add the green beans.  Cover and cook for 5 minutes.  Drain the beans and place them in a 2-quart casserole dish.

3.  Preheat the oven to 375°F.

4.  Heat 1/2 tablespoon of the olive oil in the same skillet used for the onions.  Add the mushrooms, garlic, paprika, and nutmeg and saute for 4 minutes.

5.  Whisk the flour and plant-based milk together in a small dish until smooth with no lumps.  Stir into the mushroom mixture and cook for about 1 minute, until the mixture thickens.  Season with a pinch of sea salt, if desired.  Pour the mushroom sauce into the casserole dish with the green beans and stir well.

6.  Top the green bean mixture with the onions and bread crumbs.  Bake uncovered for 20 minutes and serve piping hot.

Note:  You can replace the fresh green beans with frozen (thawed) or canned (no salt added, drained) green beans.  Skip cooking the beans (as in step 2) and add them directly to the casserole dish.

Per serving:  110 calories, 4 g total fat (0.5 g saturated), 80 mg sodium, 15 g total carbohydrates (5 g sugars), 4 g fiber, 7 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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