God said, “I have given you every plant with seeds on the face of the earth and every tree that has fruit with seeds.  This will be your food.”   - Genesis 1:29

Be joyful and eat for an abundant life!!
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August -- Green Beans

Green beans, also known as french beans or snap beans, are tender, elongated, firm yet flexible edible pods of a bean plant. There are over 130 varieties of green beans.  The pods color can be green, purple, red or streaked.  They are in season from summer through early fall.  Green beans belong to the same family as shell beans, such as pinto beans, black beans and kidney beans.  Green beans are an excellent source of vitamin K and a very good source of copper, vitamin B1, vitamin B2, manganese, vitamin C, folate and fiber.

When purchased fresh, they should have a smooth feel and a vibrant green color.  They should be free from brown spots or bruises.  They should have a firm texture and “snap” when broken.

Unwashed fresh beans should be stored in a plastic bag kept in the refrigerator crisper.  They should keep for about seven days.

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Szechuan Tofu & Green Bean Stir-Fry     (adapted from eatingwell.com)

Ingredients:

• ½ cup water, divided
• ¼ cup reduced-sodium soy sauce
• 1 Tbsp tomato paste (can substitute Ketchup)
• 2 tsps Chinkiang vinegar (or balsamic vinegar)
• 1/2-1 tsp crushed red pepper, or to taste
• 1 tsp plu 2 Tbsp cornstarch, divided
• 1 14 oz package extra firm tofu, drained
• 2 Tbsp canola oil, divided
• 4 cups green beans, trimmed and cut in half
• 4-5 cloves garlic, minced
• 2 tsps minced fresh ginger
• ( Fresh mushrooms and/or carrots could also be added)

Directions:

1. Whisk ¼ cup water, soy sauce, tomato paste, vinegar, crushed red pepper to taste and 1 tsp cornstarch in a small bowl.  Set aside.  Cut tofu into ½-¾ inch cubes and pat dry.  Toss the tofu in a bowl with the remaining 2 Tbsp cornstarch to coat.
   
2. Heat 1 Tbsp oil in a wok or large skillet over medium high heat.  Add the tofu and spread out across the surface of the pan.  Let cook undisturbed for 2 minutes.  Gently turn and stir.  Continue cooking, stirring occasionally, until lightly browned and crispy.  Transfer to t plate.
   
3. Reduce heat to medium.  Add the remaining 1 Tbsp oil to the pan.  Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute.  Add the remaining ¼ cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes.  Stir the reserved soy sauce mixture and pour it over the green beans.  Cook, stirring, until thickened, about 1 minute.  Add the tofu and cook, stirring until heated through, about 1 minute more.  
   

Serve over hot rice.
Serves 4

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Balsamic Green Bean Salad  (adapted from tasteofhome.com)

Ingredients:

• 2 lbs fresh green beans, trimmed and cut into 1 ½ inch pieces
• ¼ cup olive oil
• 3 Tbsp lemon juice
• 3 Tbsp balsamic vinegar
• ½ tsp salt
• ½ to 1 tsp garlic powder
• ¼ to ½ tsp ground mustard
• ¼ to ½ tsp black pepper
• 1 large red onion, chopped
• 4 cups cherry tomatoes, halved
• 1 cup (4oz) crumbled feta cheese (optional)

Directions:

1. Place beans in a 6 qt pot; add water, bring to a boil.  Cook covered 8-10 minutes or until crisp=-tender.  Drain and immediately place into ice water.  Drain and pat dry.
2. In a small bowl, whisk oil, lemon juice, vinegar, salt, garlic powder, mustard and pepper.  Drizzle over beans.  Add onion; toss to coat.  Refrigerate, covered at least 1 hour.  Just before serving, stir in tomatoes and cheese.

Serves 16 (¾ cup each)​

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Healthy Green Bean Casserole (Vegan)   (adapted from hummusapien.com)

Ingredients:

• Heaping ½ cup raw cashews, soaked for 4 hours or overnight
• ½ cup unsweetened almond milk
• 2 medium onions, thinly sliced
• 3 Tbsp whole grain bread crumbs (can sub gluten free bread)
• 3 Tbsp flour of your choice
• 2 ½ tsp salt (divided)
• 2 lbs frozen green beans (could substitute fresh)
• 1 Tbsp extra virgin olive oil
• 1 medium onion, diced
• 4 cloves garlic, minced
• 2-8 oz packages sliced mushrooms, chopped
• ⅛ tsp ground nutmeg
• 1 Tbsp soy sauce (substitute tamari for gluten-free)
• ¼ cup dry white wine
• Freshly ground black pepper, to taste

Directions:

1. Place cashews in a bowl and cover with water.  Soak for at least four hours or overnight.
2. Blend soaked cashews with almond milk in a blender or food processor until completely smooth and creamy.  Set aside.
3. Preheat oven to 475F.
4. Place onions, bread crumbs, flour and 1 tsp salt in a large bowl, tossing to combine.  Be sure to separate each individual onion piece.  Spread onions in an even layer on a baking sheet sprayed with a cooking spray.  Spray onions once again with cooking spray.  Bake for 25 minutes, tossing halfway through.  Once onions are done cooking, remove from oven and lover oven heat to 350F for casserole.
5. Bring a large pot with two inches of water to boil.  Once boiling add green beans.  Bring back to a boil and cook over medium heat for about 5 minutes, or until crisp-tender.  Drain and run cold water over green beans to stop cooking.  Set asked.
6. In a large skillet, heat olive oil over medium heat.  Once hot, add onion.  Cook for five minutes and then add garlic and mushrooms.  Cook for another ten minutes, stirring often.  Add nutmeg, soy sauce, white wine, 1 ½ tsp salt, pepper.  Simmer for about five minutes.
7. Stir in cashew cream and ¼ of the baked onions.  Stir in cooked green beans.
8. Spread mixture into a large casserole dish.  Top with remaining baked onions.  Bake at 350F for 20 minutes.

Serves 8

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Green Bean and Chickpea Salad   (adapted from afamilyfeast.com)  Serves 6-8
Ingredients:

• ½ cup thinly sliced red onion, cut into half circles
• 2 Tbsp fresh lemon juice
• 3 Tbsp extra virgin olive oil, divided
• 1 lb fresh green beans, trimmed and cut into one-inch pieces
• 1 15oz can chickpeas, rinsed and well drained
• 2 tsp fresh garlic
• 1 tsp salt
• ½ to 1 tsp black pepper to taste
• 2 tsp water
• ½ to 1 tsp Dijon mustard
• ½ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped

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Directions:

1. Place sliced onions and lemon juice in a small zip lock bag and seal out air.  Let sit at room temperature while you prepare the rest of the recipe.
   
2. In a large saute pan, place 1 Tbsp of oil over medium high heat and add beans and saute for five minutes.  Add chickpeas and another tablespoon of oil and saute for 8-10 minutes or until beans are tender.  Add garlic, salt, pepper  and water and cook for one minute. Remove from heat and cool to room temperature​
   
3. In a small bowl, drain off liquid from onions and add the Dijon whisking to combine.  While whisking add remaining tablespoon of oil to make vinaigrette.
   
4. In a large bowl combine cooled chick pea and bean mixture, marinated onions, chopped parsley, chopped mint and dressing.  Stir to combine and cool to room temperature before serving.

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