Eat Clean for Thanksgiving! Healthy Green Bean Casserole with Pumpkin Seed Crumble

I came up with this “eat clean” healthy Green Bean Casserole recipe —along with the previously posted Kale-Pomegrante-Quinoa Stuffing and Roasted Quince Cranberry Chutney with Horseradishrecipes—for the Thanksgiving feature article of Natural Health magazine using Dr. Oz’s ten SuperFoods. My Thanksgiving spread was printed in the 2009 November issue. The shortened story is that I was asked to develop recipes for a “whole foods” Thanksgiving feast using Dr. Oz’s favorite SuperFoods. The SuperFood in this dish is pumpkin seeds (more on those in a bit).

As for Green Bean Casserole, although it’s always been a hit in our family, I realize there are two types of people; those who love Green Bean Casserole, and those who don’t. As for me, even before I became enthused with eating and cooking healthfully I was never a particularly enthusiastic fan of mushroom soup dumped on top of green beans (the sort of “Green Bean Casserole” made famous in the 50’s by Campbell’s soup). However, I’ve always loved a good home-spun GB casserole. For about five years now I’ve been making the same one printed in our Fitter, Firmer, Faster book. But, after getting the assignment from Natural Health magazine this one is definitely my new go-to and my family’s new favorite. Not only is it considerably healthier than your traditional recipe (it’s even healthier than the version in my own book!) it also sneaks in one of Dr. Oz’s ten SuperFoods, pumpkin seeds.

So, just what makes pumpkin seeds a “SuperFood”?

These guys pack a super powerful nutritional punch. They’re loaded with fiber, protein, essential fats and magnesium. They’re also rich in the amino acid tryptophan—richer in fact than turkey (by the way, tryptophan increases the brain’s levels of mood-improving serotonin.) And, when processed in a food processor and mixed with whole wheat panko crumbs their subtly sweet flavor and chewy texture make pumpkin seeds perfect for a crumbly casserole topping. In fact, the crumbly topping is my favorite part of the whole dish (and, believe it or not, you won’t even miss those traditional greasy French fried onions!)

In making the crumbly topping be sure to use whole wheat panko crumbs. I’m not sure if another brand exists or not, but I always use Ian’s Natural Foods, and I know it’s pretty much available everywhere—even in mainstream supermarkets.

As a side note, you might want to double the recipe for the crumbly topping and use it for baked fish, as a topping for salads or even on top of tomato soup. Finally, be sure to resist the urge to chop the mushrooms into military uniformity—breaking them up by hand keeps them from assuming that dreadful canned texture.

Green Bean Casserole with Pumpkin Seed Crumble

Serves: 6 

1/3 cup cashews plus 3/4 cup water

Sea salt (for boiling water), plus more for seasoning

1 1/2 pounds green beans, ends snapped and broken into bite-sized pieces

7 ounces shitake and oyster mushroom mix, cut into bite sized pieces

5 ounces baby portabella mushrooms, brushed clean and stems discarded

2 tablespoons plus 2 teaspoons extra virgin olive oil, divided

1 tablespoon minced garlic

White pepper, to taste

2 tablespoons white whole wheat flour (such as King Arthur brand)

1/2 cup raw pumpkin seeds, plus more for garnish

1/4 cup whole wheat panko crumbs

1. Place the cashews and water in a mini food processor or high speed blender (such as Vitamix) and process until smooth and creamy. Set cashew cream aside.
2. Preheat oven to 425 degrees. Lightly oil a 9 x 13-inch glass baking dish. Set aside.
3. Prepare an ice bath by filling a large bowl with cold ice water and ice. Set aside.
4. Fill a large pot with water and add 1 tablespoon of salt; bring water to a boil. Add green beans to boiling water and cook for 5 to 6 minutes, or until fork-tender. Drain the beans in a colander and immediately plunge them into an ice bath. Drain the beans again in a colander. Dry the beans with a kitchen towel or paper towels (don’t skip this part!). Set aside.
5. Break the mushroom tops into pieces using your hands.
6. In a large skillet over medium heat, heat 1 tablespoon oil; add the garlic and sauté for 1 minute. Add the mushrooms and sauté until soft, about 5 minutes. Season with salt and white pepper to taste. Remove skillet from heat. Add the cooked green beans into the skillet with the mushrooms and gently toss. Transfer the green bean-mushroom mixture to the prepared baking dish. Season green beans with salt to taste.
7. To the same skillet used to cook the mushrooms, add 1 tablespoon oil and 2 tablespoons flour; heat over low heat and whisk constantly for 1 minute. Add the cashew cream very, very slowly and continue whisking until all of the cream is used and the mixture is creamy and smooth, about 2 minutes. Season with salt and white pepper to taste. Add this roux to the green bean-mushroom mixture and gently toss to coat.
8. Add the pumpkin seeds, panko crumbs, and remaining 2 teaspoons extra virgin olive oil to a food processor; process by pulsing about 10 quick times. Season with salt and pulse again. Top green bean-mushroom mixture with the pulsed pumpkin seed mixture. Bake, uncovered, for 10 minutes. Garnish with whole pumpkin seeds before serving.

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