SEASONALITY: Green beans are available year-round, but in our region, the best farm fresh varieties can be found from May to October, with their peak coming from Mid-August to September
STORAGE: To maintain freshness, store whole, unwashed green beans in a plastic or reusable bag in the fridge. Do not trim ends or wash thoroughly until it is time for them to be used. Following these methods should help keep your green beans at their best for about one week.
PREPARATION: Before eating, wash the green beans then slice off the ends. The ends are edible but are tougher in texture, even after cooking.
COOKING METHODS: Green Beans are incredibly versatile! They can be eaten raw, boiled, steamed, microwaved, or sautéed.
TIPS FOR USE: Green beans combine nicely with lemon juice, butter, dill, basil, garlic, onions, mushrooms, soy sauce, and almonds. Get creative with these lean beans!
Green Bean & Quinoa Salad with Maple Dressing
Makes 4 servings
Ingredients
- 1 c dry quinoa
- 1 lb green beans
- 3/4 c mandarin orange segments or clementines
- 1/4-1/3 c feta
- 1/4-1/3 c chopped roasted almonds
- salt and pepper to taste
- parsley (optional garnish)
For the Dressing:
- 1/4 c avocado oil
- 2 TBSP fresh lime juice
- 2 TBSP orange juice
- 2 TBSP pure maple syrup
- salt and pepper to taste
Instructions
- Rinse quinoa in a strainer and cook according to package instructions.
- While quinoa cooks, trim green beans and cut in half lengthwise. Set aside in bowl of ice water.
- Fill a pot of water in a saucepan, and bring to a boil.
- Add green beans and cook for 5-8 minutes or until tender.
- Drain and immediately submerge beans in ice bath to halt the cooking process.
- While the beans chill, fluff your quinoa and add a dash of salt and pepper, to taste.
- Combine quinoa with beans, along with orange segments and chopped almonds.
- Whisk together dressing ingredients and pour over salad.
- Allow salad to sit and soak up dressing for optimal flavor.
- Top with feta and optional parsley to garnish
Nutritional Info: 435 calories; 14g sugar, 23g total fat; 49g carbohydrates; 8g fiber; 12g protein
Recipe adapted from: peasandcrayons.com/2015/11/green-bean-and-quinoa-salad-with-maple-citrus-dressing.html
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Contact Elizabeth Marshall, NP, CBN, CSOWM, and professionals at Cayuga Center for Healthy Living to help you improve your health through successful, meaningful changes. If you want to lose weight, become more active, or learn to manage stress, we can help you reach your goal. Lifestyle changes can help you feel better and improve your overall health! Call (607) 252-3590 today.
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