Oh, snap!I thought I’d showcase some of the ingredients in our Challenge recipes (you certainly don’t have to be doing our 6 week Transformation Challenge to enjoy knowing the nutrition info and use the ingredients in your own meals!)
Nutrition info you can eat (and should!)
Today’s recipe includes green beans for dinner (along with pork chops, artichokes and tomatoes. I have a post on the goodness of artichokes do a search for #artichoke they are a powerhouse of antioxidants AND a prebiotic, which feeds your probiotics)
Green beans provide a generous array of antioxidants, carotenoids, flavonoids, minerals, and vitamins along with fiber that blend together to provide just the right cocktail of nutrients the body needs, especially when combined with other plant-based foods.
Specifically they contain lutein and zeaxanthin which are fancy words for carotenoids that are proven to help with eye health. They are a good source of vitamin C, dietary fiber, folate, vitamin K and silicon (needed for healthy bones, skin, and hair). Green beans are high in the mineral silicon, used to support the integrity of our connective tissue including cartilage, ligaments, skin and bones. Silicon has also been shown to improve bone health in post-menopausal women. (Not to be confused with synthetic silicone used for breast implants). Organic green beans will have higher levels of silica from the soil. It’s also worth noting that green beans qualify as a source of omega-3 fats due to their alpha-linolenic acid (ALA) content. Our one-cup serving of cooked green beans provides 110 milligrams of omega-3s. While this amount is less than 1/10th of the amount provided by one serving of salmon, it is nevertheless worth noting.
Green beans are best when blanched or steamed to “tender-crisp” to retain most of their vitamins and minerals, along with their vibrant green color and flavor.
A Few Quick Serving Ideas
- Green beans are a classic ingredient in Salad Nicoise, a French cold salad dish that combines steamed green beans with tuna, hard boiled eggs, and olives.
- Prepare the perennial favorite, green beans almondine, by sprinkling slivered almonds on healthy sautéed beans.