四季豆砂锅 Green Bean Casserole

原创 Anjani 蜂鸟健康TheHummingBird 2020-12-01原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3943.html

文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3943.html

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这道四季豆砂锅充满了奶香味、丰盛且美味，是家庭聚餐的美味选择，同时也去除了传统做法中所包含的威胁健康的乳制品和麸质成分！蛋、乳制品和麸质会喂养各种导致疾病的病原体，因此对健康不利。

四季豆是一种营养丰富的蔬菜，富含维生素、矿物质和植物营养素，诸如维生素A、C、钙、铁、锰、β-胡萝卜素和蛋白质。

四季豆因其ω-3（α-亚麻酸）含量因此特别有益于心血管健康，同时富含抗炎化合物，对于患有纤维肌痛、关节炎、慢性阻塞性肺病、慢性疲劳综合症、肠易激综合征、慢性鼻窦炎、滑囊炎、雷诺综合征和狼疮等自体免疫类疾病的人高度有益。

四季豆是膳食纤维的极佳来源，可通过促进定期肠道蠕动帮助消化道，并能够去除消化道中的有毒和致癌物质。四季豆还含有多种类胡萝卜素诸如叶黄素和新黄素，以及黄酮类诸如槲皮素和原花青素，因此对于眼睛健康和预防各类疾病都非常有益。四季豆也可以帮助预防二型糖尿病。

四季豆砂锅

洋葱圈的准备（以下1杯为250毫升）：

1杯鹰嘴豆“面包”屑（不含麸质）

1茶匙辣椒粉

1茶匙盐

1/4茶匙黑胡椒粉

2.5茶勺磨金黄亚麻籽

1/2杯无糖的杏仁奶

2个中等大小洋葱，切成2.5厘米厚成洋葱环

四季豆的准备：

1杯生腰果

1.3杯蔬菜汤或水

1茶勺干百里香

1茶勺柠檬汁

675克新鲜刀豆，冲洗干净，切成段

1/2茶匙牛油果油

半个黄洋葱，切碎

2瓣蒜瓣切碎

盐和胡椒调味

制作：

将烤箱预热至205度，放入烘焙纸。

洋葱圈的制作：

将鹰嘴豆面包屑、辣椒粉、盐和胡椒放入食品加工机混合直至获得细碎的屑状物，放在一边。

通过将磨碎的亚麻籽粉和杏仁奶混合制作成类似于蛋质地的东西，放置5分钟使其变粘稠增厚。

首先将洋葱圈浸入上述亚麻籽粉和杏仁奶的混合物中，然后再浸入面包屑状混合物中。放入烤盘，剩余洋葱圈重复同样操作。放入烤箱烘烤20-25分钟，直至金黄酥脆。使其冷却。

将浸泡过的腰果和水或蔬菜汤、干百里香、柠檬汁、盐和胡椒在混合机中混合在一起直至光滑质地，制成腰果奶。放在一边。

蒸四季豆2分钟后放在一边。

在煎锅中加热油并加入洋葱，煮至半透明状态，约6-8分钟。加入大蒜后再煮2分钟，加入煮熟的四季豆和腰果奶，取出并倒入烤盘中，在上面放上洋葱圈，再烤5-10分钟，趁热即可享用。

4-6人

Green Bean Casserole

Creamy, hearty and delicious, you’ll never know this green bean casserole omits troublesome ingredients traditionally included in this dish that contribute to illness and symptoms, such as dairy and gluten! You can feel good about serving this up for any festive gathering or for family dinner any night of the week.

Green beans are a nutritious vegetable that are rich in vitamins, minerals, and phytonutrients such as vitamins A & C, calcium, iron, manganese, beta-carotene, and protein. Green beans provide significant cardiovascular benefits due to their omega-3 (alpha-linolenic acid) content. They also contain ant-inflammatory compounds which make them highly beneficial for individuals who suffer with auto-immune disorders such as fibromyalgia, arthritis, COPD, chronic fatigue syndrome, irritable bowl syndrome, chronic sinusitis, bursitis, Raynaud’s syndrome and lupus.

Green Bean Casserole

Ingredients:

For the onion rings:

1 cup chickpea breadcrumbs

1 tsp paprika

1 tsp sea salt

1/4 tsp ground black pepper

2 1/2 tbsp ground golden flaxseeds

1/2 cup unsweetened almond milk

2 medium onions, sliced 1/2 inch thick and separated into rings

For the green beans:

1 cup raw cashews

1 1/3 cup vegetable stock or water

1 tsp dried thyme

1 tbsp lemon juice

1.5 lbs fresh green beans, rinsed, trimmed and cut in half

1/2 tsp avocado oil

1/2 yellow onion, diced

2 garlic cloves, finely minced

Sea salt, to taste

Black pepper, to taste

Directions:

Preheat oven to 400. Line a baking sheet with parchment paper.

To make the onion rings, place the chickpea breadcrumbs, paprika, salt and pepper in a food processor and process until you get a fine crumb. Set aside.

Make the flax egg by whisking together the ground flaxseeds and almond milk. Let sit for 5 minutes to thicken.

Dip the onion rings first into the flax egg and then into the breadcrumb mixture. Place on the baking sheet and repeat with the rest of the onions. Place in the oven and bake for 20-25 minutes, until golden and crispy. Leave to cool.

Make the cashew cream by blending together the soaked cashews, water or vegetable stock, dried thyme, lemon juice, salt and pepper until very smooth. Set aside.

Steam the green beans for 2 minutes. Remove and set aside.

Heat oil in a large frying pan and add the onions. Cook until translucent, about 6-8 minutes. Add the garlic and cook for another 2 minutes. Stir in the cooked green beans and cashew cream. Remove and pour into a 11x7 inch baking dish. Top with onion rings and bake for a further 5-10 minutes, until warmed through and crispy on top. Best served warm.

愿天下人健康、平安、健康。