Green beans
At our house, we eat green beans on a regular basis, and we also make it a point to include them during special occasions like the holidays when family gathers for festive meals. I truly love this particular recipe because it is crisp and healthy, and it does not bathe in a heavy cream of mushroom or chicken soup. Instead, it is simply cooked in olive oil, which is excellent for your health, and maintained at a crisp state, providing a refreshing crunch in what can often be a heavier holiday spread. This dish offers a wonderful balance and nutritious value to your buffet, improving the overall meal experience for everyone at the table. This vegetable is not only quick and easy, but it is providing numerous nutrients to support our family's wellness.
These vibrant, crisp vegetables are not only economical but also quick to prepare, making them an ideal choice for busy weeknight. Green beans are low in calories yet rich in vitamins and minerals. They are an excellent source of vitamins A, C, and K, as well as folic acid and fiber. Including green beans in your family's meals can help promote overall health and well-being. Read more health benefits bellow.
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Incorporate Green Beans into your list of food you kids can make! It is a simple way to teach & guide your loved ones while creating moments of connection that last beyond the meal. They can help wash, trim, and even help with sautéing under supervision. This not only teaches them valuable cooking skills but also provides an opportunity to engage in meaningful conversations, fostering connections in your kitchen!
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While the kids clean and trim the green beans, encourage them to enjoy the green beans raw as they work. There is numerous health benefits associated with consuming them in their uncooked state, which can be an excellent way to introduce more nutrients into their diet.
Raw green beans are high in magnesium, which many Americans need more of. Magnesium supports kidney, muscle, and heart health, helps produce energy, and balances nutrients in the body.
High in Vitamin A
Raw green beans are also rich in vitamin A, which boosts your immune system and keeps your eyes and skin healthy. They contain beta carotene, an antioxidant that the body converts into vitamin A.High in Fluoride
Raw green beans provide fluoride, which helps prevent tooth decay and strengthens bones.read more: What Are the Benefits of Eating Raw Green Beans? | Healthfully
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Both methods yield a flavorful dish. Minced garlic adds intensity, but my young children dislike chewing it due to its strong taste. I prefer smashing the garlic to release its aroma without leaving bits behind. After cooking, I discard the clove. I encourage you to adapt the garlic style to suit your family's preferences for enjoyable mealtimes.
Ingredients:
1 pound of fresh green beans, trimmed
2 tablespoons olive oil
1 garlic clove, minced or smashed (I keep mine whole, but I smashed it to relieve the flavor during the cooking process)
1/2 cup of water
Salt and pepper to taste
Optional: lemon zest, roasted sliced almond or freshly shredded parmesan
Steps
Rinse the green beans under cold water to remove any dirt. Trim the ends by snapping them off or cutting them with a knife (See recommendation on kid’s knives below).
In a large skillet, heat olive oil over medium-high heat.
Add minced garlic and sauté for 30 seconds until fragrant and golden.
Add the green beans and sauté for about 2-3 minutes while moving your pan to allow the green beans to rotate side.
Add 1/2 cup of water & bring to a boil.
Reduce the stove to medium heat and cover with the lid for about 4 to 5 minutes or until they are tender but still crisp.
Drain completely and season with salt and pepper. If desired, add roasted almonds or freshly grated parmesan for extra flavor and texture.
Serve warm as a side dish to your favorite main course.
You can double or triple this recipe easily, simply multiply all of the ingredients. Keep in an airtight container in the refrigerator for up to 5 days.
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