GREEN BEAN SALAD 2 WAYS

GREEN BEAN SALAD 2 WAYS

FOOD-AS-MEDICINE: GREEN BEANS/STRING BEANS

GREEN BEANS ARE TREATMENT FOR:

• Heart and blood vessels
• Cancer
• Osteoporosis (bone health)
• Stress management

Green beans are a rich source of phytocompounds including carotenoids, antioxidants, vitamins, and minerals. High in folic acid, fiber, and B vitamins, they work to protect our heart improving vessel health. Free radical scavenging compounds vitamin C and A work to prevent cancer and have anti-aging properties. As a rich source of vitamin K, magnesium, and silica beans serve as a building blocks for bone health.Beyond the variety of health benefits listed, string beans contribute main compounds that aid in stress relief:

Vitamin B6 (pyridoxine):

Vitamin B6 is necessary for serotonin production.Serotonin combats stress as it has a calming impact on the brain and helps combat depression.

Vitamin B9 (Folate or folic acid):

Folic acid helps make dopamine our “feel good” neurotransmitter.

Vitamin C (ascorbic acid):

Vitamin C boosts immune system and works to fight brain cell damage from prolonged cortisol hormone exposure.

Magnesium:

Magnesium aids in dopamine production. Stress depletes magnesium which is also necessary for vascular health and smooth muscle relaxation.

Omega 3 Fatty Acids:

Omega 3 Fatty Acids target the inflammatory response of stress; help to decrease cytokines and cortisol hormones aiding with weight loss.

Although greens and flax seed are sources of omega-3s in the ALA vegetation form, the active compounds EPA/DHA, are only found in animal products. The liver and kidneys of the animal take the vegetation and convert it. People can convert the ALA form but it will not have as potent of effects as EPA/DHA. Try wild fish and eggs as the best source!

Your Medicine Cabinet:

Select beans that snap when broken in half for optimal freshness. Don’t limit yourself to green beans alone, heirloom varietals will contribute additional nutrients based on pigmentation as well as providing differing robust flavor profiles. Store in the fridge for up to 7 days in a plastic bag with paper towel. Wash just prior to preparation and trim off ends with knife. Best preparation for optimal nutrition is a simple steam or blanching technique, see details below.

 

Blanching:

Scalding vegetables in boiling water or steam for a short period of time and stoping the cooking process by submerging in an ice bath or running under cold water. This allows for a nice crisp texture with even cooking.

Here are two recipes that start with blanching beans using a different dressing and toppings to distinguish.

INSTRUCTIONS:

In a large saucepan of boiling salted water, cook beans until crisp-tender, about 4minutes. Transfer beans to a colander and rinse under cold water. Drain beans well. Prepare dressing of choice by combining ingredients in a bowl, add oil in a stream whisking to emulsify. Add toppings to beans and toss with dressing. Serve chilled or at room temperature.

SAVORY ASIAN DRESSING( OPTION 1):

2-3 Tbsp lime juice, fresh

2 Tbsp rice vinegar

2 tsp tamari (GF soy sauce)

1 garlic clove, minced

1-inch piece fresh ginger, peeled and minced

2 Tbps toasted sesame oil

2 Tbsp walnut oil or grapeseed oil

1 tsp grade B organic maple syrup

SAVORY ASIAN TOPPINGS: 

1 tablespoon sesame seeds, toasted

2 pounds green beans, trimmed

2 scallions, chopped fine

ZESTY ORANGE DRESSING ( OPTION 2):

3 Tbsp fresh squeezed orange juice

1 Tbsp Texas Hill Country Olive oil

1 tsp dijon mustard

1/2 tsp onion powder

1/4 tsp salt, pepper each

ZESTY ORANGE TOPPINGS:

3 Tbsp dried cranberries

2 shallots, minced