This recipe offers a healthy twist on a classic casserole. Susan Voisin of FatFreeVegan.com veganized this recipe and removed some of the fat, stating “The taste is amazing.” We have to agree... she’s absolutely right! You can use fresh or frozen beans. Enjoy!
1½ lbs. fresh green beans, trimmed & cut into pieces
10 oz. mushrooms
3 cloves garlic, minced
cayenne pepper, generous pinch
2 Tbs. flour
¾ cup vegetable broth
1 Tbs. dry sherry (optional)
¾ cup soy creamer or try unsweetened soymilk
1 ½ slices whole grain bread
1 Tbs. non-dairy margarine
1 can (3 oz.) of French fried onions
salt & pepper (to taste)
If using fresh beans, boil 2 quarts water with 1 Tbs. salt; add green beans; cover and cook for 6 minutes; drain beans in a colander.
To make the sauce, trim and discard mushroom stems and chop mushrooms into pieces.
Spray non-stick pan with canola oil and heat it; add the mushrooms, garlic, cayenne, salt, and pepper to taste; cook until mushrooms are very soft and exude their juices.
Whisk the flour into the vegetable broth and add to mushrooms along with the sherry.
Simmer, stirring, until mixture thickens; add soy creamer and simmer until thick, about 5 to 10 minutes; adjust the seasonings and stir in the beans.
For the topping, put bread, margarine, salt, and pepper into a food processor and pulse until crumbly; pour into a bowl and add the onions; stir to combine.
Put green beans into an oiled casserole dish and top with onion mixture.
Bake at 425 F for about 15 minutes. Serves about 6-8.
This rice-based vegan nog lets you celebrate the holidays without the animal ingredients! Formulated with a thick, rich consistency, Rice Nog is also free of soy and gluten, so even those with food allergies can enjoy this beverage, and that makes for a very happy holiday cheer!
Look for Rice Nog at your local natural foods market or buy it online.
Beans are good for the heart... and more, according to two studies in the International Journal of Cancer that deal with how beans and other foods can affect breast cancer risk.
The first study investigated the link between consumption of flavonols - substances in plant-based foods - and the risk of developing breast cancer. Researchers at the Harvard School of Public Health analyzed data from more than 90,000 women. They found that women who ate beans and lentils on a regular basis were less likely to develop breast cancer and women who ate beans or lentils at least twice a week were 24% less likely to develop breast cancer than women who ate those foods less than once a month.
The second study examined the link between breast cancer risk and glycemic index and other factors in the diets of nearly 50,000 Canadian women. Diets with a high glycemic index were associated with an 87% greater risk of breast cancer. Wholesome, high-fiber foods such as whole grains, legumes, beans, fruits and vegetables tend to have better glycemic ratings than most starchy or processed foods.
Liz Longacre has always been passionate about animals. In 2008, after six years working as an attorney for a corporate law firm, she and her husband went to Thailand for their honeymoon and volunteered with an elephant sanctuary for abused and neglected elephants.
After witnessing how brutally elephants are abused in the name of tourism, Liz founded Your Time Travels, a travel company for animal lovers. Liz provides animal friendly travel adventures that give back to animals and celebrate them. She arranges vacations where visitors can volunteer abroad with animal welfare projects (while mixing in some exciting sightseeing activities and fabulous hotel stays!), observe animals in their natural habitats through safari adventures, enjoy amazing vegetarian/vegan resorts, visit a farm sanctuary, or travel with their animal companions.