Here’s the Wheat Belly version of a traditional holiday favorite side-dish, Green Bean Casserole.
In the Wheat Belly version, there are no grains, of course, and net carb exposure is low, as the onion, carrots, and green beans are the only substantial carbohydrate sources. If divided into 6 servings, each serving yields approximately 6 grams net carbs, well within our limit of no more than 15 grams net carbs per meal. And, unlike many recipes for Green Bean Casseroles you’ll find online and in some cookbooks, no canned soup is used, thereby avoiding the grain landmines commonly contained, especially wheat flour and cornstarch.
Note that you should feel free to use more olive or other oil at the start and never pour off the bacon grease—keep it to cook the vegetables. It increases the flavors, health benefits, and satiating effect of the dish. And remember: We NEVER count calories on the Wheat Belly lifestyle.
Makes 6-8 servings
2 tablespoons extra-virgin olive oil, coconut oil, or avocado oil
6 strips bacon
1 yellow onion, finely chopped
2 celery stalks, finely chopped
2 carrots, finely chopped or shredded
1 13.5-ounce can coconut milk
1 teaspoon sea salt, more to taste
1/2 teaspoon ground black pepper
1 pound green beans, ends removed, cut in half
1 cup shredded cheddar cheese
1/2 cup grated Parmesan cheese
Preheat oven to 350 degrees F.
In large frying pan over medium-high heat, cook bacon in oil until fully cooked. Remove bacon, cut into 1-inch pieces, and set aside. (Do not discard oil.)
In same pan, add onion, celery, and carrots and cook, stirring occasionally, until onions softened and translucent. Stir in coconut milk, salt, pepper, and cut bacon pieces.
Stir in green beans, cover, and reduce heat to medium. Cook, stirring occasionally, for 10 minutes.
Transfer green bean mixture to 9×13 inch casserole dish. Spread cheddar cheese over top, followed by Parmesan. Bake for 30 minutes.