Green Bean Salad: Low Carbon Foot Print Recipe

Green Bean Salad: Low Carbon Foot Print Recipe

Aloha all you Beautiful Souls striving to eat a diet that is good for

People and the Planet

Green beans * String beans * Snap beans*

 Not only are they good for you; they fortify the soil!

An important food crop for centuries, these easy to grow beans, improve the soil they grow in because of their ability to “fix” nitrogen from the air in nodules attached to the bean roots. When the nodulated bean roots decompose, they liberate the nitrogen to become available for the next year’s crop planted in that spot.

The roots can grow down 3 or 4-feet in healthy loamy soils, which allows air space in the soil, providing healthy organisms room to thrive. Beans also make a great carbon-sequestering winter cover crop.  

It’s interesting to note that modern varieties of this native American vegetable no longer have “strings” down the sides of the pods that need to be pulled off before eating. When I was a kid, this was one chore I did not mind doing. When I ate them, it made the green beans more special as I was part of the experience.

In addition to being low in calories, green beans are packed with nutrients especially when they are young and tender. An excellent source of vitamin C, dietary fiber, folate, vitamin K, and silicon which is needed for healthy bones, skin, and hair.

I choose to share this recipe with you as I got all the ingredient either from my land or the farmers market. It is as low carbon as you can get 🙂 and super delicious and nutritious. As always, please shake up your recipes to accommodate what is growing locally in your area and what is in season. This recipe also works great with snap peas, yellow beans, and ,for that matter, any bean! Beans, beans are good for your heart, some say, the more you eat the more you fart. I do not find that to be true, especially with green beans, so eat, eat, eat, and enjoy.

  1. 1 pound trimmed green beans, cut to 1 inch long pieces.
  2. 3/4 cup radishes
  3. 1/2 cup finely chopped onion (or shallots)
  4. 2-3 tablespoons lemon or lime juice.
  5. 1 cup diced pineapple or apple if you live in apple country
  6. 3 TB finely grated fresh ginger
  7. Freshly ground black pepper and salt to taste.
  8. Optional: add fresh basil or another garden herb you love. Adding diced roasted nuts of any kind will add some healthy fat, also taste, and texture.
  9. Optional: for a fresher taste and feel, add one or two small cucumbers, chopped to the same size as pineapple.

If the beans are not tender, I blanch them. Otherwise, fresh, young tender green beans work great raw.

How to Blanch the green beans: Bring a large pot of salted water to a boil (2 Tbsp salt for 2 quarts of water). Add the green beans to the water and blanch for about 2 – 3 minutes, until the beans are just barely cooked through, but still crisp. Older, tougher beans may take longer.

As I am a super LCFP food maker, I try to combine blanching when I am cooking something else. In this photo, you will see that I have rice cooking underneath my beans. The rice acts as a steamer. Works great! If any rice gets on the beans, I rinse the beans anyway, so the rice naturally comes off. One less pot to use and wash.

Instructions are pretty straight forward

If you blanch the beans, let them cool, or like I say above, rinse in cold water. You can also put them on ice water if you are pinched for time. After beans have cooled, prep and toss together in a beautiful bowl and serve. I like to double this recipe as it tastes even better the next day. It will keep in your refrigerator for days.

Lacto-Fermented Green Beans

Here is another great recipe for Lacto-Fermented Green Beans from Cultures for Health. Click on this link and you will also find other good ways to ferment all kinds of foods.

Big Love and Aloha!

Mama Donna

Let me know if you have a low carbon recipe you wish for me to try and share with our growing community.

Thank you for taking the time to eat food for People and the Plant and for sharing these recipes with your community. The more Low Carbon Foot Print eaters, the healthier the planet. Conscious consumers, UNITE!

A collection of summertime cucumber recipes

A collection of summertime cucumber recipes

I happen to LOVE cucumbers and use them in many recipes. I especially like to get a fresh cucumber and eat it whole. The best is when they come right out of the summertime gardens.

By definition, a cucumber is a fruit because it develops from the flower of the cucumber plant and contains seeds. A lot of other “vegetables” are also fruits: beans, peppers, pumpkins, peas, and of course, tomatoes.

 In this week’s recipe blog, I give you several reasons and ways to enjoy this terrific and fun vegetable/fruit. 

Some of the health benefits of this delicious crunchy vegetable are:

  • Low in calories but high in many important vitamins and minerals
  • Contains antioxidants
  • Promotes bone health
  • Promotes hydration
  • Aids in weight loss
  • Boosts cardiovascular health
  • Can help lower blood sugar
  • Promotes regularity
  • Easy to add to your diet
  • Soothes the skin
  • Makes a soothing eye compress
  • Helps combat bad breath
  • Cost-effective and easily accessible year-round

 

Summertime Cucumber Salad

Quick-and-easy * serves 4

This is the barebones basic cucumber recipe. I often add other ingredients such as arugula, tomatoes, cilantro, parsley, red bell peppers, or other in-season vegetables.

Remember to eat with your eyes and your appetite.

The beauty of food makes everything taste that much better

.

Ingredients

  • 1 pound cucumbers, thinly sliced
  • 1 1/2 teaspoons sea salt
  • 2 1/2 tablespoons balsamic vinegar
  • 1/2 small red onion, thinly sliced
  • Fresh dill or basil diced to taste
  • Cracked black pepper to taste

How to Make It

In a medium bowl, toss the cucumber slices with the salt and let stand for 5 minutes. Stir in the rest of the ingredients and refrigerate for 10 minutes, then serve.


 

Fermented Whole Dill Pickles

In my last recipe blog, I offered tips and benefits for fermented foods. Here is one of my favorite recipes using one of my favorite foods. Super easy and super-duper healthy.

INGREDIENTS for a ½ gallon of pickles:

  • Pickling cucumbers to fill a ½-gallon jar
  • 4 Tbsp. quality sea salt
  • 1 and a ½ quarts filtered water
  • At least 6-9 cloves peeled garlic
  • 4-6 bay or kefir lime leaves
  • 2 large heads of dill or 2 Tbsp. dill seed
  • Cabbage leaf or another green leafy vegetable.
  • Optional -Spices to taste: There are some good organic pickling spices that you can buy in bulk at most health food stores or online. You can also make your own mix with a combination of spices that suit your pallet. Most pickling spices are a combination of black peppercorns, juniper berries, red pepper flakes, and mustard seeds. I like to add fresh turmeric or horseradish root to mine for the extra health benefits.

How To:

  1. Make a brine by dissolving the salt in the water in a half-gallon jar.
  2. In another half-gallon jar, add half of the spices and garlic and pack the cucumbers tightly into the jar. (Put the longest cucumbers at the bottom of the jar.)
  3. Top off the jar with the heads of dill, and the other 1/2 of the spices.
  4. Pour the brine over the pickles, leaving 1-2 inches of headroom.
  5. Cover the brining pickles with the cabbage leaf.
  6.  Make sure all ingredients are immersed in the brine at all times. If pickles are not packed tight enough, they may rise above the brine. You can put a clean rock on top of the cabbage leaf to keep pickles submerged.
  7. Cover the jar with a loose lid or coffee filter secured with a rubber band.
  8. Ferment at room temperature (60-70°F is preferred) until desired flavor and texture are achieved. The brine will turn cloudy and bubbly, and the pickles will taste sour when done.
  9. Eat right away, or store in a refrigerator or root cellar and enjoy them year-round.

You can use this same recipe and divide it into smaller jars. You can also slice the cucumbers or add other crunchy vegetables, like radishes, carrots, or yucon to make the fermented pickle recipe just as well.

Fermentation is a transformative action of taste, creativity and full of health benefits. Enjoy the process and benefits of fermented foods.

To Your Health

Big Love and Aloha

Mama Donna