Paleo Friendly Green Bean and Asparagus Casserole

Nothing hits the spot better than green bean casserole! Mmm!!

Since starting this Paleo journey, I’ve had to look at food differently, including my favorite side dishes.

Now just in case you don’t know, cream of mushroom soup from the can is terrible for you. Even the ‘Healthy’ Campbell’s version isn’t that great for you.


According to a website I read, here’s some of the bad ingredients in Campbell’s ‘Healthy’ request:

  • Modified Food Starch
  • Wheat Flour
  • Vegetable Oil (Corn, Cottonseed, Canola, and/or Soybean)
  • Sugar
  • Soy Protein Concentrate
  • Cream (Milk)
  • Potassium Chloride
  • Flavoring
  • Disodium Guanylate
  • Disodium Inosinate

Modified food starch is a heavily-processed ingredient used as a thickening agent, stabilizer, and emulsifier. It can be made from any number of starchy foods, including corn, wheat, or tapioca. Also, if it’s made from corn, there’s a 88% chance it’s genetically-modified corn with built-in pesticides and other “goodies.” It’s also likely that modified food starch hides MSG.

Wheat flour is a refined flour with added synthetic vitamins and minerals.

Vegetable oil is definitely one of those totally gross products of the industrialization of our food supply that I wish our culture would entirely abandon. Corn, cottonseed, canola, and soybean oil are all highly likely to be from genetically-modified plants. But the real kicker here is that these industrially-produced oils are completely unnatural and new to the human diet.

Sugar refers to refined table sugar, and it likely comes from genetically-modified sugar beets.

Soy protein concentrate is an industrial waste product. It is full of toxins and carcinogens. In fact, isolated soy proteins do not even carry the “Generally Recognized as Safe” (GRAS) status which seems to be so freely handed out by the FDA.

Cream (milk) is surprisingly low on this ingredient list, considering that in any homemade cream of mushroom soup it would be the number two ingredient, right behind homemade broth. That alone is a warning sign that this food is more fake than real.

Flavoring is one of those warning-flag ingredients because it often hides MSG. And unfortunately, it’s perfectly legal for a company to say their food product has “No added MSG” so long as they don’t add an ingredient called “monosodium glutamate” to their food. MSG, however, hides in more than 40 commonly used ingredients in industrial food — ingredients like flavoring.

Disodium inosinate and disodium guanylate are additives are completely ineffective and useless without MSG! These are flavor enhancers that work in conjunction with MSG. There’s absolutely no reason for them to be there unless MSG is also there.

Just do your body a favor, make your own cream of mushroom soup instead.

The crispy onions can be made Paleo friendly with onions, almond meal and avocado or olive oil. BUT since we’re doing the 30-day challenge we can’t really be Paleo-ifying bad food choices, we’ve been trying to steer clear of almond or coconut flour.

Paleo cream of mushroom soup:

  • 1 cup chicken broth (homemade preferred)
  • 8 oz mushrooms
  • 1 celery stalk, chopped
  • 1T organic butter, unsalted
  • 1 small parsnip, peeled and chopped
  • 1 tsp sea salt
  • 1 tsp ground pepper
  • 1 tsp water

You will also need:

  • 2 bunches steamed asparagus, diced (or you can sub for just green beans, or do 1 bunch of asparagus and green beans)

Pre-heat oven to 350 degrees. 

  1. In a saucepan, add all your ingredients: chicken broth, mushrooms, celery, butter, parsnip, salt and pepper. Heat on medium-high until parsnips are tender. Add water. Using an immersion blender, blend until smooth (or use a stand blender or food processor). (Ours was a little thick after mixing so we added water until we liked the consistency)Green bean casserole
  2. Mix the mushroom mixture with steamed asparagus and green beans.2013-09-14 19.23.29
  3. In an 8×8 greased pan, pour in mixture. Cook for 15 minutes in the oven. Add crispy onions on top (optional). Cook for an additional 15 minutes.Green bean casserole


Bon appétit!



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