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You Can Go Meatless One Day For All Three Meals
Summer’s Health Bounty: Green Beans
The folklore. Green beans and other shell beans, or “common beans,” are traced to a common ancestor in Peru. The beans traveled through South and Central America via migrating Indian tribes and then to Europe by way of Spanish explorers home from the New World. Once rare and expensive, the slender vegetable became more widespread around the 19th century, first appearing in French cuisine. They are known by the French as haricots verts, which translates literally to “green beans,” and also are commonly called string beans and snap beans.
The facts. Identified by the same scientific name (Phaseolus vulgaris) as other shell beans, such as black beans, pintos and kidneys, green beans are unique in that they are picked very young, when the inner beans are just forming in the pod, and they are typically eaten fresh with the pod, rather than from a dried form. Green beans are rich in a diverse supply of antioxidant nutrients, including flavonoids and carotenoids, as well as vitamins C and A. One cup of cooked green beans packs 20 percent of the Daily Value (DV) of vitamin C, 17% DV of vitamin A, and 25% DV of bone healthy vitamin K—all in just 44 calories.
The findings. Though red and yellow vegetables are most associated with health-promoting carotenoid pigments, green beans also belong to those ranks. A study in the February 13, 2009 American Journal of Applied Sciences identified the presence of the carotenoids neoxanthin, violaxanthin, lutein, and beta carotene in green beans. Antioxidant and anti-inflammatory properties of green beans have been highlighted in studies such as the June 24, 2010 Journal of Agricultural and Food Chemistry. Green beans also are a good source of absorbable dietary silicon, an important mineral in connective tissue and bone health, according to the September 2009 British Journal of Nutrition.
The finer points. Green beans are at their best all summer long—May to October—though they’re available fresh, frozen and canned year round. Pick through a selection at a farmers market or open store bin to choose those that are the most vibrant green color, with no browning or bruises, smooth to the touch, and firm to ensure a fresh “snap.” Refrigerate them unwashed in a plastic bag up to seven days. Boiling and steaming retains the best color and flavor, though they may also be roasted, sautéed or served raw as a snack or appetizer.
Healthy Meatless Recipe : Bok Choy Tempeh Tacos
( adapted from Kristy at Keepin' It Kind )
Ingredients:
For the tempeh filling:
½ cup vegetable broth
¼ cup Bragg Liquid Aminos (or soy sauce or tamari)
2 cloves garlic, minced
1 Tablespoon balsamic vinegar
1 tsp liquid smoke
1 tsp Sriracha sauce (hot sauce)
2 tsp dried basil
1 tsp cumin
½ tsp paprika
1 8-oz. package of tempeh, broken into small chunks
For the rest of the taco:
3 small bunches of baby bok choy (about 2 cups)
½ red bell pepper, thinly sliced
1 carrot, grated
1-2 T sesame seeds
8 taco shells (your favorite)
- Marinate tempeh: Combine all the liquid ingredients and spices in a shallow bowl, then add the broken up chunks of tempeh. Make sure all the pieces are mostly covered with marinade. You may need to add a bit more vegetable broth or water. Refrigerate and let marinate for at least 1 hour.
- Heat a large shallow saucepan over medium heat for about 1 minute. Add the tempeh along with the marinade and the bell pepper and sauté for about 10 minutes until most of the liquid is gone. If it gets too dry and starts sticking, lower the heat and add a little vegetable broth to deglaze.
- Once the liquid is mostly gone and the tempeh is tender, lower the heat to medium low and add the bok choy and the carrots. Continue to sauté until bok choy just starts to wilt. Remove from heat and mix in the sesame seeds.
- Load up your prepared taco shells. About 1/2 - 3/4 cup in each taco shell.
Notes: Serve warm with some avocado or guacamole, or perhaps some peasemole.
PEASAMOLE
Ingredients:
- 1 ½ cups frozen peas, defrosted
- 1 T + 1 tsp olive oil
- 1 T lime juice
- 1/2 tsp cumin
- ½ tsp garlic powder
- ¼ tsp paprika
- 1/8 tsp cayenne pepper
- 2 T onion, finely diced
- 2 T sun-dried tomatoes
- salt and pepper to taste
Instructions:
- Combine the first seven ingredients in a food processor, and process until mostly smooth. Add the onion and sun-dried tomatoes, and pulse a few times. Add salt and pepper if necessary. Refrigerate 1 hour before serving.
Enjoy and Bon Appetit!
Healthy Week Motivator: Be A Buzz Kill
Most of us see nothing wrong with our morning cup of coffee, but excessive caffeine can have a negative impact, especially if you’re already stressed. Caffeine increases your blood pressure, heart rate and adrenaline levels, making stressful situations seem and feel worse than they actually are!
This week, try reducing your caffeine consumption, especially if you know you have a stressful day ahead. Replace your usual fix with extra sleep at night and more water throughout the day.
This week, try reducing your caffeine consumption, especially if you know you have a stressful day ahead. Replace your usual fix with extra sleep at night and more water throughout the day.
Are you struggling with excess weight that won't come off no matter what you try?
Do you wish you could have more energy and less stress in your daily life?
Would you like to take charge of your health so you can feel as good as you did when you were younger?
Do you know what you should be doing to feel and look better but would like someone to support you and hold you accountable for making those changes?
I'm here to help! Working together with you, I will create a personalized program that will help you feel your best and reach your health goals. I'll support you every step of the way to help you achieve lasting changes that will make you healthier and happier.
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