Green beans. That interesting vegetable that shows up on many a holiday table, but usually in the form of a casserole, drowning in canned soup, soggy and nearly tasteless. That’s the type of green bean side dish I urge you all to skip. But don’t part ways with green beans completely! They are a great vegetable packed with nutrients and when they are prepared in the right way, they taste delicious!
Green beans, also known as string beans, are a great source of nutrients. Vitamin K (enhances absorption of calcium, helps prevent bone density loss and osteoporosis), Vitamin C (antioxidant properties, boosts the immune system, cancer fighting), Manganese (helps with osteoarthritis and with absorption of vitamins B, E and magnesium), Vitamin A (another antioxidant that helps fight cancer, heart disease and high cholesterol and reduces signs of skin aging), along with Dietary Fiber, can all be found in fresh, organic green beans.
As you plan for your holiday dinner, consider upgrading that green bean casserole to a nutritious, bright bowl of green beans made with shallots, lemon and walnuts. Buy organic green beans and be careful not to overcook them. As promised, here’s another way to ‘healthy up’ your Christmas dinner. This recipe has been adapted from Bon Appetit… happy eating!
Green Beans with Lemon & Walnuts
1 lb. organic green beans, trimmed and cut in half
1 Tbsp. chopped shallots
1 Tbsp. organic coconut oil
½ c. coarsely chopped and toasted walnuts
1 tsp lemon zest
3-4 Tbsp fresh squeezed lemon juice
1 tsp each, sea salt and pepper
In a large sauté pan, heat the coconut oil and add the shallots and green beans. Cook for 6-8 minutes or until beans begin to soften. While the beans are cooking, whisk lemon juice, lemon zest, sea salt and pepper in a small bowl or measuring cup. When the shallots and green beans are done cooking, put them into a bowl, toss with the toasted walnuts and lemon mixture and serve.