Traditionally, green beans have been prepared by boiling, which not only dilutes their flavor but also results in a greater potential for loss of nutrients. That's why I recommend "Quick Steaming" green beans. With "Quick Steaming" you will not only enjoy more of their health-promoting nutrients, but much more of their naturally great flavor. This recipe is taken from page 305 of the 2nd edition of the World's Healthiest Foods book.
Prep and Cook Time: 7 minutes
- 1 lb green beans
- Mediterranean Dressing
- 2 tsp fresh lemon juice
- 2 medium cloves garlic, pressed or finely chopped
- 3 TBS extra virgin olive oil
- sea salt and pepper to taste
- 3 TBS goat cheese
- 2 TBS sliced almonds
- 4-5 drops soy sauce
- 1 TBS sliced sun dried tomatoes
- 2 TBS roasted red bell peppers
- 1 TBS chopped basil
- Chop or press garlic and let sit for at least 5 minutes.
- Fill the bottom of the steamer with 2 inches of water.
- While steam is building up in steamer, cut off the ends of the Green Beans that had been attached to the stem. I recommend cooking Green Beans whole and cutting into pieces after cooking.
- Steam, covered with a tight fitting lid, for 7 minutes or until tender. They are fork tender when they are done.
- Transfer to a bowl. For more flavor, toss Green Beans with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat-soluble vitamins and carotenoids found in foods, such as Green Beans, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil.