Healthy Thanksgiving Green Bean Casserole Recipe

Thanksgiving is coming up next week, and most people are planning their menus. There are lot of delicious, healthy choices out there, including real food versions of all your old favorites. Don’t compromise on quality this year — get the real food, really delicious versions of traditional Thanksgiving favorites.

Green Bean Casserole is a holiday tradition in many homes. Unfortunately the typical version is made purely from processed foods. With this recipe there’s no compromise, delicious green bean casserole with real food ingredients!

Try this healthy Thanksgiving green bean casserole recipe.

Healthy Thanksgiving Green Bean Casserole Recipe

 

Healthy Thanksgiving Green Bean Casserole Recipe

Ingredients:

4 Tablespoons butter
1/4 Cups chopped onion(s)
3 Tablespoons arrowroot powder
4 Cups cut to bite sized pieces green beans
1 Cup milk
1/2 Cups sprouted flour
1/2 Teaspoons sea salt
1/4 Teaspoons black pepper
1/4 Teaspoons paprika
1 egg(s)
1/4 Cups milk
1/4 Cups chopped mushrooms
1 Cup lard
1 Cup (or turkey stock) chicken stock
1 thinly sliced, small onion(s)
1/2 Teaspoon (or to taste) sea salt
1/8 Teaspoon (or to taste) black pepper

Steps:

In a small bowl mix together flour, salt, pepper, and paprika. In another bowl mix together egg and milk.
In a frying pan heat lard over medium heat, about 1/2″ deep. Dip the separated sliced onions in the egg/milk mixture and then in the flour mixture. Fry over medium heat until golden brown. Remove and place on towel lined plate to drain. Set aside.
Steam green beans for 10-15min or until tender.
In a saucepan melt the butter, add chopped onions and mushrooms and sautee until the onions are soft and the mushrooms are cooked through.
Add the arrowroot powder and a bit of salt and pepper. Stir until smooth. Add milk and chicken or turkey stock. Cook until thickened, stirring frequently.
Put the beans into an 11×7 or 8×8 casserole dish. Add mushroom sauce and some fried onions. Stir to combine and add salt and pepper to taste.
Top with more fried onions and bake at 350*F for 20-25min or until bubbly. Serve immediately.

Take A Stretch Break

Often hit by the 2 p.m. slump? A new study suggests a quick fix for those daily lags in energy. And no, it’s not a cup of coffee.

Periodic stretching throughout the day can be beneficial for our health.

take a stretch break

How?  We all know that sitting at work all day can cause health problems, but how can stretching help our body?

Movement and exercise stimulate flow throughout the body, which leads to a brief period of hyperoxygenation in the brain. The phenomenon lasts only a minute or two, but the effects linger – increasing both energy and attentiveness.

Take a 5-minute stretch break – stand up, roll your shoulders around, and do a couple of air squats, or just take a lap around the office. Sitting all day is terrible for your body, but you can avoid most of the damage just by taking the time to stretch every half hour or so throughout the day.

Other ways to incorporate movement into your work day:  taking the stairs, standing up during meetings, walking around the office more and switching out traditional office chairs for exercise balls all help.

 

Quotes:

“For people who sit most of the day, their risk of heart attack is about the same as smoking” ~ Martha Grogan, cardiologist, Mayo Clinic

“Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression, and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease.”~ James Levine, MD, PhD

“Prolonged sitting should be considered within occupational health and safety policies and practices just like other elements of posture.”~ British Journal of Sports Medicine

 

Want more office workout ideas? Check out this article and this article.

 

Avocado Toast

I know sometimes it can be hard to think of healthy meals, but sometimes the SIMPLEST meals are the HEALTHIEST!

We don’t always have to have tons of ingredients to make a yummy meal. Sometimes we just need a little INSPIRATION to think outside our box.

So, I am sharing a SUPER SIMPLE recipe with you. Maybe you already eat this or maybe you NEVER thought to put avocado on a piece of toast! Either way.. this is one of my favorite quick breakfast options that is HEALTHY and TASTY!

I LOVE avocados and sneak them into as many meals as I can.

 

avocado toast recipe

 

AVOCADO TOAST

∙ ½ avocado, mashed
∙ juice of ½ a lemon
∙ 1-2 slices sprouted grain bread (like Ezekiel Bread)
∙ dash of sea salt
∙ black pepper
∙ crushed red pepper (optional)

Mash avocado in a bowl and stir in the lemon juice.

Spread the mixture on a slice or two of toasted bread.

Sprinkle with sea salt, black pepper and crushed red pepper.

For a sweeter option: Skip the salt and pepper and spread a dab of
local honey on top of the avocado.

Got another few minutes? Top the toast with a hard-boiled or poached
egg for extra protein.

Time-saving tip: Boil your eggs ahead so you can grab and go!

Did you know that avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals?

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):

Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.
Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin)!

YAY! HERE’S TO THE AVOCADO!!