natural kitchen BY ELISA BOSLEY
Green beans
Often called string beans, these healthy vegetables provide a surprising amount of antioxidant quercetin and carotenoids (typically found in orange and red plant foods). Tey taste better fresh, but frozen ones do retain most of their vitamin C, B vitamins, and fiber. Look for loose bins to handpick green beans that are smooth, bright, unblemished, and firm enough to snap when bent. Refrigerate up to one week.
Broiled. Place whole, washed green beans and sliced fennel on a rimmed baking sheet; toss with olive oil and kosher salt. Broil, turning often, until slightly charred, 10–12 minutes. Sprinkle with fresh lemon juice and chopped fennel fronds.
Dip. In a food processor, combine 2 cups cooked green beans, ½ cup cashews, 1 cup chopped onion, 8 ounces firm tofu, 1 tablespoon soy sauce or liquid aminos, and pepper to taste. Process until smooth, adding a little olive oil if needed for consistency. Serve with crackers or crudités.
Stir-fry. In a wok with toasted sesame oil, toss steamed green beans with sliced mushrooms, minced ginger, chopped garlic, black bean sauce, and spiced tempeh cubes. Serve over hot brown rice, sprinkled with sesame seeds and tamari.
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deliciousliving.com | april 2013
GREEN BEAN SALAD WITH TARRAGON DRESSING
A refreshing side dish; serve with fresh tomato wedges. Trim 1 pound green beans and cut into 1½-inch pieces. Steam until just tender, 3–5 minutes; refresh under cold water and drain. In a medium serving bowl, whisk together ½ cup finely diced onion, 2 minced garlic cloves, 4 tablespoons olive oil, 2 tablespoons tarragon vinegar, and salt and pepper to taste. Add green beans and ¼ cup grated Parmesan cheese; toss to coat well. Refrigerate and serve cold or at room temperature. Serves 6.
PER SERVING: 128 cal, 10g fat (7g mono, 1g poly, 2g sat), 3mg chol, 3g protein, 7g carb, 3g fiber, 69mg sodium
STEVE CUKROV / VEER
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