Healthy Foods & Recipes ~ Green Beans

Four Healthy Reasons to Include Green Beans in Your Diet:

1. Rich in Nutrients: Green beans are a great source of vitamins like A, C, and K, as well as folate and fiber. These nutrients support immune health, skin health, and bone strength.
2. Low in Calories and High in Fiber: Green beans are a low-calorie, high-fiber food that helps with weight management and maintaining healthy digestion.
3. Rich in Antioxidants: They contain antioxidants like flavonoids and carotenoids, which combat inflammation and protect against chronic diseases.
4. Heart-Healthy: Their fiber content and absence of cholesterol make green beans a heart-friendly option. Additionally, potassium in green beans helps regulate blood pressure.

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Recipe: Garlic Almond Green Beans

Ingredients:

• 1 pound (450 g) fresh green beans, trimmed
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1/4 cup slivered almonds
• Salt and pepper to taste
• Optional: Lemon zest or a squeeze of fresh lemon juice for added brightness

Instructions:

1. Blanch the Green Beans:
   • Bring a pot of salted water to a boil. Add the green beans and cook for 2-3 minutes until they are bright green and slightly tender.
   • Drain and immediately transfer them to a bowl of ice water to stop the cooking process. Drain again and set aside.
2. Toast the Almonds:
   • In a large skillet, heat 1 tablespoon of olive oil over medium heat.
   • Add the slivered almonds and toast, stirring frequently, until golden brown. Remove almonds from the skillet and set aside.
3. Cook the Garlic:
   • In the same skillet, add the remaining tablespoon of olive oil.
   • Add the minced garlic and sauté for 30 seconds until fragrant (be careful not to burn it).
4. Combine Ingredients:
   • Add the blanched green beans to the skillet. Toss to coat in the garlic and olive oil. Cook for 2-3 minutes to heat through.
   • Add salt and pepper to taste.
5. Finish and Serve:
   • Remove the skillet from heat. Sprinkle the toasted almonds over the green beans.
   • Optional: Add lemon zest or a squeeze of lemon juice for extra flavor.
   • Serve warm as a side dish or light main course.

Enjoy this simple, healthy recipe featuring green beans as the star!

Source: ChatGPT