Best Ever Paleo Green Bean Casserole

Best Ever Paleo Green Bean Casserole | Stumptown Nutrition

 

 

Growing up, green bean casserole was one of the my favorite side dishes.  When I was little I would beg my mom to make her green bean casserole all year long.  This recipe has been a labor of love for me over the years and it’s finally fabulous enough to share! My version is made with dairy-free mushroom soup (ideally made a couple days in advance so the flavors can develop), fresh green beans, and crispy fried shallots.  Hello yum.

Mushroom Soup Base:

Traditionally, Green Bean Casserole is made with canned cream of mushroom soup which is filled with MSG, cornstarch, and soy. I created this dairy-free mushroom soup to replace the canned version with even more flavor & richness than the original.

  • 2 tablespoons grassfed butter, ghee, or coconut oil
  • 2 1/2 pounds crimini mushrooms, chopped
  • 2 shallots, minced
  • 1 small yellow onion, diced
  • 1/4 cup sherry cooking wine
  • 1 teaspoon coconut aminos
  • 3 cups beef bone broth
  • 2 cups coconut milk (Aroy D in the green carton is our favorite and you can find it on the cheap at your local Asian grocery store)
  • 1-1/2 tablespoons sea salt
  • 1/2 teaspoon freshly ground pepper
  • 1 teaspoon fresh thyme

In a large enameled cast iron dutch oven over medium heat, saute the shallot, onion & thyme in butter until translucent (about 5 minutes).  Add mushrooms, sea salt & fresh pepper and saute for an additional 10 minutes.

Reserve 2 cups of the sauteed mushrooms, onions & shallots and set aside.

Pour in the sherry and bring to a boil – allow the liquid to reduce by half.

Pour in the bone broth & coconut milk and simmer for 10-15 minutes allowing the flavors to come together.  Give it a taste – check the salt level and add more to taste if necessary.

Use an immersion blender and pulse the soup a few times to thicken (I recommend leaving the soup a bit chunky rather than blending the soup completely into a puree).  After the soup is your desired consistency, add in the reserved sauteed mushrooms.  Set aside the soup to cool.

This recipe makes enough for two batches of green bean casserole or one batch of casserole and some leftover soup to be served on it’s own.  This soup is fabulous with a little drizzle of truffle oil and/or served with some sauteed ground pork sausage for some added protein.  Yum.

green beans:

Here’s what you’ll need:

  • Pot of boiling water
  • 2 pounds fresh green beans, trimmed and halved
  • Bowl of ice water

Bring a large pot of salted water to a boil and add green beans. Cook beans for 2–3 minutes, until bright green in color and tender but still crisp. Drain the green beans and pour into a large bowl of ice water to stop from cooking. Drain again and set aside.

Fried Shallots:

Here’s what you’ll need:

In a medium bowl, whisk together potato starch, paprika, onion powder, sea salt, and black pepper. Add sliced shallots and mix to evenly coat shallots with starch mixture.

Add enough coconut oil into a medium saucepan or cast iron pan to reach a 1/2-inch depth and place over medium-high heat. Fry shallots in batches until golden brown and lightly crispy. Take care to not let them get too dark, as they will also bake for a bit in the oven on top of the casserole. This should take about 3–5 minutes per batch. Transfer to a paper towel lined baking sheet. Sprinkle lightly with additional sea salt and set aside.

These little fried rings of delicious oniony goodness are very addicting – I tend to make a double batch and save the extra to top burgers, meatloaf, etc…or just eat them while I’m making the rest of our Thanksgiving feast.

The main event:

Preheat oven to 375° F.

In a large cast iron skillet (or 9×13 baking dish), add in green beans and 4 cups of the mushroom soup base. Add in a little extra fresh ground pepper.  Mix and make sure all of the green beans are coated in mushroomy goodness.

Place in oven to bake for 30 minutes at 375° F. Remove casserole from oven and arrange fried shallots over the top, leaving green beans exposed around the perimeter of the dish. Place in oven and bake for another 5 to 10 minutes, or until edges of casserole are bubbling and the top is golden. Remove from oven and let rest for a few minutes before serving.

Post Thanksgiving, I eat this casserole for breakfast, lunch, and dinner until it’s gone.  It’s that good.

 

Jewel Yam & Cranberry Bake

Jewel Yam & Cranberry Bake | Stumptown Nutrition

 

 

This Jewel Yam & Cranberry Bake is one of my favorite fall-inspired side dishes.  The tart cranberries pair perfectly with the sweetness of the yams and the cinnamon & ginger bring warmth to the dish.  This sweet meets savory side-dish is always a crowd pleaser at our family gatherings.

Here’s what you’ll need:

  • 3 large jewel yams, peeled sliced into wedges (see photo)
  • 1 cup fresh cranberries
  • 2 tbsp coconut oil, melted
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1/4 teaspoon sea salt

Preheat oven to 375°F.

Combine all ingredients in a 9×13 glass baking dish.  Make sure the yams & cranberries are coated evenly with the spices and coconut oil.

Place in the oven to roast for 45-50 minutes or until yams are fork tender and browned on the edges (make sure that the cranberries don’t burn).

This recipe is fabulous for Thanksgiving but it also goes great with a batch of turkey meatballs or roasted chicken to mix up your weeknight dinners a bit.

Crispy Sage Mashed Potatoes

Crispy Sage Mashed Potatoes | Stumptown Nutrition

These simple mashed potatoes are dressed up with a little fried sage & lots of grassfed butter.  Because, butter…

Here’s what you’ll need:

  • 2 pounds organic russet potatoes, peeled & cut into 1 inch cubes
  • 1/2 cup grassfed butter (we like Kerrygold)
  • 1/4 cup fresh sage, chopped
  • 2 teaspoons sea salt
  • 1/4 cup coconut milk (our favorite is Aroy-D in the green carton, which you can find on the cheap at your local Asian grocery store)
  • 1 teaspoon cream of tartar

Bring 2 quarts of water to a boil in a medium pot.  Add the potatoes and simmer on medium-high heat for about 15-20 minutes, until potatoes are soft (a fork should go through with no resistance).

While the potatoes are boiling, prepare the crispy sage.  Start by melting 1/4 cup of the butter in a saute pan.  Add chopped sage to the butter and fry on medium heat (so as not to brown the butter) until sage leaves are crispy (2-3 minutes).  Remove from heat and set aside.

After the potatoes are fully cooked, drain well and return to the pot.  Add in the coconut milk, sea salt, cream of tartar, and remaining 1/4 cup butter and mash the mixture with a hand mixer or potato masher.  Fold in the remaining melted butter and crispy sage leaves, reserving a small amount for garnish.  Serve alongside my Herb Butter Roasted Turkey for a delicious  & easy Thanksgiving meal!

 

 

How to Make an Easy Turkey Gravy

Easy Paleo Turkey Gravy | Stumptown Nutrition

You’ve roasted your turkey, and now it’s time for gravy. In my opinion, you don’t really need a recipe — this is a simple step-by-step guide will show you how to make delicious gravy out of the pan drippings, broth, and a little potato starch.

Here’s what you’ll need:

  • Drippings from your roasted turkey (or turkey bone broth)
  • Chicken or beef bone broth
  • 1 sprig each fresh rosemary, thyme, and sage
  • 1-2 tablespoons potato starch

Easy turkey gravy:

After you’ve removed the turkey from the oven and set it aside to rest, set the roasting pan over medium-high heat over two burners. Pour one cup bone broth and begin scraping all the bits from the bottom of the pan.

Skim the fat off the top of the of the deglazed turkey drippings and set aside for another use.  To make a good sized batch of gravy you’ll need about 2-3 cups of flavorful liquid – if your pan drippings with the one cup of added broth don’t quite make 2-3 cups then add a bit more bone broth.

While the turkey is resting, simmer the broth & drippings for about 20 minutes with a sprig each of thyme, rosemary, and sage to add another layer of flavor.

Make a slurry by whisking together 1/4 cup cold water and 1 tablespoon potato starch.  Remove the herbs from the turkey broth and bring to a boil.  Slowly whisk in the slurry and continue whisking until the gravy is thickened.  If they gravy isn’t quite thick enough – make another batch of slurry and repeat this process.

Remove from gravy from the heat, place in your favorite gravy boat, and serve.  Next up: Crispy Sage Mashed Potatoes.

A Very Paleo Thanksgiving | Stumptown Nutrition

Herb Butter Roasted Turkey

Herb Butter Roasted Turkey | Stumptown Nutrition

I’m a purest when it comes to a Thanksgiving turkey.  My recipe is simple & classic with a dry sea salt brine and an herb butter rub.  Brining your turkey will help ensure the meat stays moist & juicy.  My recipe calls for a dry brine 1 to 2 days in advance.

Here’s what you need:

  • 1 (12-16 pound) turkey, ideally organic & pasture raised
  • 1/4 cup Celtic grey sea salt (coarse or kosher salt is a must here)
  • 1/2 cup softened butter or ghee (grassfed)
  • 2 tablespoons fresh sage, minced
  • 1 tablespoons fresh rosemary, minced
  • 2 tablespoons fresh thyme
  • 2 tablespoons fresh Italian flat leaf parsley, minced

prepping + brining the turkey:

Remove the innards & neck from the turkey and reserve for turkey bone broth (recipe coming soon!).  Dry the turkey well with paper towels.

Use your fingers to loosen the skin away from the flesh.  Rub the sea salt onto the meat underneath the skin, in the cavity, and on the entire outside of the turkey.

Loosely cover the turkey in plastic wrap and dry-brine it in the fridge for 1-2 days.

The main event:

Now that you’ve ensured your turkey will be moist & juicy with the a dry-brine, it’s time to cook the bird for your Thanksgiving Day celebration.

Preheat the oven to 450°F with the rack in the lowest position (or lower-middle depending on the size of your turkey).  Remove the turkey from the refrigerator.  Line a large roasting pan or sheet pan with aluminum foil and place a wire rack on top.

Measure & mince the herbs and mix in to the softened butter.  Take half of the herb butter and place in between the breast meat and skin and smush down the skin to spread the butter evenly. Spread the remaining herb butter on the outside of the turkey.

Place the turkey on the prepared roasting pan.  Pour 1 cup of water in the base of the roasting pan – this will catch all the drippings, prevent burning, and help boost the volume of your turkey drippings for gravy.  If you’ve got any vegetable scraps from all your other turkey day prep, this would be a good time to add then to the base of the pan to flavor the drippings — onion, carrot, and celery ends work great.

Place the turkey in the oven and cook for 30 minutes.  Turn the oven temperature down to 350°F and roast the turkey for an additional 1.5-2.5 hours depending on the size of your bird.  The turkey is done when the breast meat reaches about 150°F and the thigh meat is 165°F.

If you notice during the cooking process that the skin is perfectly browned & crispy but the turkey isn’t quite finished cover the turkey breasts  in foil (not the whole bird) until the turkey reaches the proper temperature.

After the turkey has reached the proper temperature, remove the turkey from the oven and let it rest for at least 30 minutes before carving.

Reserve the pan drippings for a simple turkey gravy that stupid delicious (click link for recipe).

A Very Paleo Thanksgiving Recipe Roundup

A Very Paleo Thanksgiving Recipe Roundup | Stumptown Nutrition

We’re just a few days out from Thanksgiving, so I’m compiling my favorite recipes from right here on the Stumptown Nutrition blog—and from a few of my Paleo bloggers & friends.

If you’re looking for inspiration, try one (or more!) of these tried and true Paleo Thanksgiving recipes.  Make a healthier holiday for your whole family without sacrificing flavor & indulgence.

Behold, A Very Paleo Thanksgiving!

The Bird:

Herb Butter Roasted Turkey

I’m a purest when it comes to a Thanksgiving turkey.  My advice is to go simple & classic with a dry sea salt brine and an herb butter rub.  Brining your turkey will help ensure the meat stays moist & juicy.  My recipe calls for a dry brine 1 to 2 days in advance.

Herb Butter Roasted Turkey | Stumptown Nutrition

 

The Sides

easy Turkey gravy

You’ve roasted your turkey, and now it’s time for gravy. In my opinion, you don’t really need a recipe — this is a simple step-by-step guide will show you how to make delicious gravy out of the pan drippings, broth, and a little potato starch.

Easy Turkey Gravy | Stumptown Nutrition

 

Paleo Thanksgiving Sweet Potato Casserole by Hannah Campbell of Whole Food Whole You

Hannah has recreated this classic Thanksgiving favorite without all the added sugar & processed ingredients.  A small amount of maple syrup enhances the sweetness of the potatoes and adds a little crunch to caramelized pecan topping.

Paleo Thanksgiving Sweet Potato Casserole | Whole Food Whole You

[Photo: Hannah Campbell of Whole Food Whole You]

 

Best ever paleo green bean casserole

Growing up, green bean casserole was one of the my favorite side dishes — when I was little I would beg my mom to make her green bean casserole as a side all year long.  This recipe has been a labor of love for me over the years and it’s finally fabulous enough to share! My version is made with dairy-free mushroom soup (ideally made a couple days in advance), fresh green beans, and crispy fried shallots.  Hello yum.

Best Ever Paleo Green Bean Casserole | Stumptown Nutrition

 

Roasted Brussels Sprouts & Bacon by Michelle Tam of Nom Nom Paleo

Brussels Sprouts & Bacon is a classic holiday side dish.  I can’t think of an easier and more delicious way to get some veggies in during your holiday meal.  Plus there’s bacon…duh.

Roasted Brussels Sprouts and Bacon | Michelle Tam http://nomnompaleo.com

 

 

[Photo: Michelle Tam of Nom Nom Paleo]

 

crispy sage mashed potatoes

Simple mashed potatoes dressed up with a little fried sage & lots of grassfed butter.  Because, butter…

 Crispy Sage Mashed Potatoes

 

Easy Homemade PAleo Cranberry sauce from Cassy Joy Garcia of Fed + Fit

We loooooove this simple cranberry sauce recipe from Fed + Fit.  Cassy Joy’s recipe calls for simple ingredients that most folks have around the house during the holiday season.  It’s so easy that it can be made day of in about 15 minutes.

Easy Homemade Paleo Cranberry Sauce | Fed+Fit

 

 

 

 

 

 

 

[Photo: Cassy Joy Garcia of Fed + Fit]

 

Jewel Yam & Cranberry Bake

This Jewel Yam & Cranberry Bake is one of my favorite fall-inspired side dishes.  The tart cranberries pair perfectly with the sweetness of the yams and the cinnamon & ginger bring warmth to the dish.

 Jewel Yam & Cranberry Bake | Stumptown Nutrition

 

Paleo Pork + Butternut Squash + Walnut Stuffing

All things Thanksgiving in one dish. My recipe is bread-free and full of Thanksgiving goodness – pork sausage, fresh cranberries, onions, mushrooms, butternut squash, and duh–walnuts!

This recipe is a coveted one – available exclusively to my tribe of email subscribers only! Click here to sign up for my email list & receive the recipe!

Paleo Pork +Butternut Squash + Walnut Stuffing | Stumptown Nutrition

 

Pumpkin Chiffon Pie by Hayley & Bill of Primal Palate

This light & airy pumpkin pie is a wonderful treat for your Thanksgiving meal! My family enjoys this recipe each year during the holidays.  We top ours with whipped coconut cream since our household doesn’t do well with dairy.

Pumpkin Chiffon Pie | Primal Palate[Photo: Bill Staley & Hayley Mason of Primal Palate]

Homemade Natural Laundry Soap

DIY Natural Laundry Soap

Making your own laundry detergent is one of the simplest ways to transition into making your own household cleaning products. My homemade laundry soap recipe is extremely simple to make and VERY budget friendly. BONUS–this recipe works wonderfully for high-efficiency washers!

Why Switch to Natural Laundry Soap?

Have you ever thought about how many chemicals and additives are in your laundry soap?  Commercially made conventional laundry detergent can disrupt the delicate balance of your hormones and cause toxicity within the body.  Standard laundry detergents are loaded with sulfates, fragrances, phenols, and petroleum distillates.  Not only are these chemicals potentially damaging to your health but they are also contaminating water ways and harming the environment.

Making your own homemade laundry soap is super simple + inexpensive. I’ve been experimenting with different recipes and this is the one! It gets mild stains out like a boss with no presoak or stain treatment (for more stubborn stains you may want to use a natural stain treatment like hydrogen peroxide, baking soda, or borax). My DIY laundry soap is also gentle on baby’s skin so it works great for cloth diapers and baby clothes. You only need a few basic ingredients to get started.

DIY Natural Laundry Soap Ingredients:

Directions:

Grate both bars of soap using a hand grater or food processor and place in a large bowl. I used a hand grater and it took some muscle!

Measure out two cups each of the washing soda and borax. Use a spoon to mix everything together since these items can dry out the skin a bit.

If you are adding essential oils – my favorite is lemongrass! I use it with most of my homemade cleaning products. Lemon, orange, or lavender would also smell wonderful.

We made two batches – one for everyday laundry with lemongrass essential oil and one for cloth diapers with no scent.

Store the finished product in a glass jar with an air-tight seal.

Use 1-2 tablespoons per load.

Ready to make your own laundry detergent? Share your experience in the comments below!

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