Wellness Weekly

By Sandy Considine

Green beans are generally a well-loved vegetable. Perfect as a side dish for any dinner, or as the main event in a casserole, they’re delicious and nutritious.

Green beans begin as seeds in the ground, then develop into their pods as the season progresses, typically between June and September. They must be picked from the stem and can then be eaten raw or cooked in many different dishes.

When selecting green beans in the market, look for crisp, firm ones — they will have the best taste and quality. You should avoid limp, rubbery green beans, as they’ve gone bad.

When it comes to nutrition, green beans are a great addition to a clean-eating diet. One cup of green beans contains only 31 calories, making them an excellent choice for maintaining weight. They contain a variety of vitamins and minerals including vitamin A and C, as well as calcium, iron, magnesium, potassium, phosphorus, and zinc.

Green beans contain no cholesterol, making them a heart-conscious choice. They contain fiber and little sodium, although be aware that canned varieties often have lots of added sodium. Choose a salt-free variety when possible or rinse your canned green beans thoroughly before eating.

So, I hope I’ve convinced you to include green beans in your diet, not just eating green beans around the holidays, but make it year-round. Check out these delicious green bean recipes you can enjoy all year!

Roasted Balsamic +Cheese Green Beans
Ingredients
1 lb. fresh green beans
2 Tbsps. aged balsamic vinegar
1 Tbsp olive oil or avocado oil
1 tsp garlic powder
1 tsp onion powder
1 tsp smoked paprika
Tiny pinch of sea salt and pepper
1 cup freshly grated mozzarella cheese, or any cheese of choice
Instructions
Preheat your oven to 400 degrees f. and line a large sheet pan with parchment paper.
Thoroughly wash the green beans and place them in a colander to completely drain the excess water.
To quickly trim the ends, take a handful of green beans (while picking them
place the ends in the same direction). Slice off about 1/2-inch of the stem ends and discard the ends.
Place your trimmed beans in a large bowl.
Add all the remaining ingredients, except for the mozzarella and parsley, then toss to coat each green bean with the seasonings really well.
Transfer your beans to your prepared pan and arrange them in a single layer as shown. Use a spatula to get all the leftover seasonings/oil out of the bowl and drizzle over beans.
Sprinkle evenly with mozzarella, and roast at 400 degrees for about 15 minutes, or until cheese is nicely melted and beans are tender-crisp.

Air-fried Green Beans
Ingredients
1 lb. fresh green beans, ends trimmed
2 tsps. Herbs de Provence or
Italian seasoning
1 tsp garlic powder
2 tsps. olive or avocado oil
sea salt flakes and freshly ground
black pepper, to taste
To Garnish:
Freshly chopped parsley or basil
Instructions
Preheat your air fryer to 350 degrees
Place your trimmed green beans in a large bowl. Add the rest of the ingredients and toss well to coat each green bean with the seasonings.
Transfer all the beans into your air fryer basket. I have a 5QT air fryer and they
all fit, so no need to cook in batches.
Air fry at 350 degrees f. for 12 minutes, shaking halfway.
Sprinkle with freshly chopped herbs if desired.

Tangy Green Bean Salad
For the salad:
1 lb. green beans, trimmed and cut into 2-inch pieces
1 cup cherry tomatoes, halved
1 small red onion, thinly sliced
1 fresh garlic clove, minced
1/3 cup pitted kalamata olives, sliced
1/4 cup chopped fresh herbs such as basil, dill, parsley, and/or chives
1/3 cup freshly shredded Parmesan cheese
For the dressing:
2 tbsps. extra virgin olive oil
1 Tbsp Dijon mustard
2 tbsps. red wine vinegar
2 tsps. freshly squeezed lemon or lime
1 tsp dried oregano
sea salt and ground pepper to taste
Instructions
Bring a large pot of water to a boil. Add 1/2 teaspoon of sea salt. Cook beans until crisp-tender, 5-8 minutes (green bean tenderness is a personal preference, I prefer them on the crisper side).
While beans cook, prepare a large bowl with an ice water bath. Immediately drain the beans into a colander, draining all hot water then place the drained beans immediately into the ice water for a few minutes to stop the cooking process. This keeps your green beans bright green and perfectly tender.
Drain beans completely, and lightly pat dry.
In a small jar add in all of your dressing ingredients. Cover and vigorously shake to emulsify. Or whisk ingredients well in a small bowl.
In a large serving bowl, add the green beans, all prepared veggies, olives, garlic, fresh herbs, Parmesan cheese, and drizzle with your dressing. Toss well to combine and enjoy!
Stays good refrigerated for up to 2 days.

One Sheet Pan Salmon + Green Beans
Ingredients
4 salmon fillets (6 oz each)
1 lb. fresh green beans, ends trimmed
1 lb. fresh cherry tomatoes
1 Tbsp avocado or olive oil
1 tsp garlic powder
sea salt and ground pepper, to taste
For the marinade:
2 tbsps. clarified butter or ghee, melted
3 tbsps. low-sodium soy sauce, coconut aminos, or Bragg’s liquid aminos
2 tbsps. raw honey or pure maple syrup
1 Tbsp Dijon mustard
2 tsps. sesame oil
Instructions
In a small bowl, add all your marinade ingredients and whisk well to combine.
Place your salmon fillets in a shallow dish and drizzle your marinade over them. Gently toss to get all the sides of the salmon nicely coated. If time allows, marinate your fish (covered) in the fridge for up to 1 hour.
Preheat your oven to 425 degrees f. and line a large, rimmed baking sheet with parchment paper.
Place your marinated salmon on the prepared baking sheet skin-side-down. Add your fresh green beans and tomatoes as shown. Drizzle green beans & tomatoes with avocado oil, garlic powder, and sea salt and pepper, to taste.
Roast in your preheated 425-degree oven for 12-15 minutes, or until salmon is cooked through and flakes easily.

Please feel free to email on what you what to know about for a future article at
sandra.considine@yahoo.com