Green Bean Casserole

Green beans have lots of vitamin A and potassium, which is needed to keep your heart on the road to good health. You can also make this recipe using carrots instead of beans they're also full of vitamin A.

4 cups (1 l) green or yellow wax beans, cut in 1-inch (2.5 cm) pieces
2 Tbsp (30 ml) butter
1 tsp (5 ml) sea salt
1 tsp (5 ml) Sucanat or Rapadura sugar
2 Tbsp (30 ml) whole wheat flour or spelt flour
1/4 tsp (1 ml) black pepper
1 onion, finely chopped
1 cup (250 ml) sour cream

Topping:
2 Tbsp (30 ml) butter, melted
3/4 cup (185 ml) bread crumbs
1 cup (250 ml) aged cheddar, grated

Cook beans in salted water until almost done. Set aside. Melt butter in saucepan and stir in salt, sugar, flour, pepper and onion. Add sour cream and mix well. Heat thoroughly. Fold in the drained beans and put everything in a greased casserole dish.

For the topping, mix bread crumbs and melted butter. Add cheese and sprinkle over beans. Bake in preheated oven at 200°C (400°F) for 20 minutes. Serve with mashed potatoes and a crisp green salad.

Source: alive #220, February 2001