Spring salad simplicity equals green bean goodness
By Mercedes Kay Gold, CNP, CPT
The power of produce is undeniable and eating a wide range of rainbow colors is key. Green beans are mainstream, and yes, bordering on mealtime monotonous when steamed solo. Green beans are a bounty of health benefits so let’s give them a flavor boost and find new ways to make this string bean top of your list.
Green beans are a favorite of those focused on losing or maintaining their weight. With just 31 calories in a cup, high fiber and nutrient dense, green beans are on the go-to list. This low carb, keto-diet favorite is not a stellar stand out for any one thing in particular, but rather contains a myriad of minerals, vitamins and antioxidants. Green beans are a find for fantastic folate, a B vitamin associated with preventing birth defects. They are a supper source of immune boosting vitamins A and C. They also contain notable K plus calcium, helping support bone health. The wide range of B’s is a bonus. The list doesn’t stop there. Beans are the real deal and pleasantly palatable to piles of people, so jump onboard and go bean crazy.
Fresh over frozen is always the first choice. Keep in mind, the Environmental Working Group (EWG) released their annual list of the Dirty Dozen and the Clean Fifteen. EWG highlights which vegetables and fruit contain the least and most pesticide residue. This year green beans are a top offender, ranked seventh on the list. Either buy organic or soak. Soak any produce in one teaspoon of aluminum-free baking soda for every two cups of clean water to remove toxins. Rinse well, put in glass jars and store in the fridge for longer life.
Green beans can be eaten raw, steamed or simply sauté. Fermenting beans with your favorite herb is a fabulous way to show love to your microbiome while enjoying garden fresh goodness all winter long. Harvest this fall and stock the freezer. They are super in stews and soups.
Nothing says springing into summer than a simple salad. Plant-based, vegetarian or animal-based, green beans are a great base to build on.
Greek-inspired Green Bean Goodness Summer Salad
This recipe is easy and summertime fun time fabulous as a side dish. Power up your plate with extra protein by adding a bonanza of beans or chicken and voila, a main dish delight. This salad is potluck picnic or barbecue party perfection.
Ingredients:
- ¼ cup avocado oil or fresh pressed olive oil
- 2 tsp Dijon mustard
- Few sprigs of fresh rosemary and oregano or 1sp each dried
- ½ tsp Himalayan pink salt
- Pepper to taste
- 1 lb. green beans
- 1 shallot
- 1 medium tomato
- ¼ cup kalamata olives
- *½ cup Greek goats milk feta cheese
- 1 avocado sliced
Optional: Use one or a combination of chick peas or mixed beans, chopped chicken breast, hardboiled eggs, tuna and/or canned sardines to increase protein.
Directions:
- Wash and trim the woody ends off the green beans.
- Bring a pot of water to a boil and cook 3-5 minutes or until tender but firm. Drain and let the beans rest in a bowl of ice water for a few minutes. Drain.
- Chop the shallot and tomato. Remove the pits from the black olives and chop. Add to a serving bowl.
- Chop or crumble the feta, depending on the variety. Add to the bowl along with the green beans. Place in the fridge until ready to serve.
- Whisk the oil, vinegar, Dijon mustard, salt, pepper and fresh herbs.
- Just prior to serving, pour over the salad and combine well.
- Top each serving with sliced avocado.
*Use goat or sheep feta for easier digestion. For those following a plant-based diet, vegan feta is available.
Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com
Photo credit: © Yana Gayvoronskaya via Canva.com
