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Natural Awakenings Central New Jersey

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Thanksgiving Green Bean Casserole

Oct 30, 2020 09:30AM ● By Kim Campbell
Vegan Green Bean Casserole Recipe

photo by Kim Campbell

Breaded Onion Rings:
1 large white or red onion, sliced into ¼-inch thick rings
2 cups whole wheat breadcrumbs
1 tsp garlic powder
1 tsp onion powder
2 Tbsp nutritional yeast flakes
½ tsp sea salt (optional)
1¼ cups whole grain flour
1 cup nondairy milk

Sauce:
1½ cups nondairy milk
½ cup raw cashews
2-3 garlic cloves
1½ Tbsp cornstarch
1 tsp onion powder
¼ tsp nutmeg
2 Tbsp nutritional yeast flakes
2 tsp apple cider vinegar
½ tsp sea salt
½ tsp black pepper

Veggies:
12 oz fresh mushrooms (any variety), sliced or chopped
2-3 Tbsp dry white wine for sautéing
24 oz frozen green beans, French cut or whole

Yield: 6 servings

Preheat oven to 425° F. In a small bowl, combine the breadcrumbs, garlic powder, onion powder, nutritional yeast flakes and sea salt. Place the flour, milk and bread crumb mixture into three separate bowls.

Bread the onion rings by coating them in the flour, the milk and then the breadcrumbs. Several onion rings can be prepared at the same time. Place the breaded onions onto a baking sheet lined with parchment paper or a silicone mat. Bake for 10-15 minutes or until golden brown and crispy.

Place the sauce ingredients into a high-powered blender and blend until smooth and creamy. Set aside. In a large fry pan over medium-high heat, sauté the mushrooms using small amounts of white wine to prevent the mushrooms from sticking. Cook for 6-8 minutes or until tender.

Place the thawed green beans and mushrooms into nine-by-13-inch casserole pan. Pour the cream sauce over the vegetables, distributing the sauce evenly. Top the casserole with the baked onion rings and cover with foil. Bake at 375° F for 20-30 minutes. Remove the foil and continue to bake for an additional 20 minutes.

Chef’s note: You can soak your cashews if you don’t have a high-powered blender for easy blending. This creamy white sauce can be used for scalloped potatoes, creamed corn or even on pasta.


Reprinted from The PlantPure Nation Cookbook, by Kim Campbell.



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In-Print recipes vegan vegetarian National Content Plant Based November 2020
Tick Talk

Spring officially sprung on March 21. We have turned our clocks ahead. We are looking forward to warm winds, sunny skies and the smell of fresh cut grass. The daffodils and tulips have recently bloomed and we are just starting with the yard work that comes with the warmer weather.  Sadly, another season has started ramping up.  Tick season.

•             The best form of protection is prevention. Educating oneself about tick activity and how our behaviors overlap with tick habitats is the first step.

•             According to the NJ DOH, in 2022 Hunterdon County led the state with a Lyme disease incidence rate of 426 cases per 100,000 people. The fact is ticks spend approximately 90% of their lives not on a host but aggressively searching for one, molting to their next stage or over-wintering. This is why a tick remediation program should be implemented on school grounds where NJ DOH deems high risk for tick exposure and subsequent attachment to human hosts.

•             Governor Murphy has signed a bill that mandates tick education in NJ public schools. See this for the details.  Tick education must now be incorporated into K-12 school curriculum. See link:

https://www.nj.gov/education/broadcasts/2023/sept/27/TicksandTick-BorneIllnessEducation.pdf

•             May is a great month to remind the public that tick activity is in full swing. In New Jersey, there are many tickborne diseases that affect residents, including Anaplasmosis, Babesiosis, Ehrlichiosis, Lyme disease, Powassan, and Spotted Fever Group Rickettsiosis.

•             For years, the focus has mainly been about protecting ourselves from Lyme disease. But other tick-borne diseases are on the rise in Central Jersey. An increase of incidence of Babesia and Anaplasma are sidelining people too. These two pathogens are scary because they effect our blood cells. Babesia affects the red blood cells and Anaplasma effects the white blood cells.

•             Ticks can be infected with more than one pathogen. When you contract Lyme it is possible to contract more than just that one disease. This is called a co-infection. It is super important to pay attention to your symptoms. See link.

https://twp.freehold.nj.us/480/Disease-Co-Infection

A good resource from the State:

https://www.nj.gov/health/cd/topics/tickborne.shtml

 

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