Lemon-Garlic Green Beans
Lemon-Garlic Green Beans: A Nutritional Powerhouse in the Whole Health Flexi-Plan Diet
Lemon-Garlic Green Beans are more than just a delightful culinary creation; they are a nutritional powerhouse that perfectly aligns with the Whole Health Flexi-Plan Diet. This article delves into the rich health benefits of each ingredient in this simple yet elegant dish, exploring how they contribute to overall wellness.
Nutritional Profile of Green Beans
Green beans are a low-calorie vegetable rich in vital nutrients. They provide essential vitamins and minerals like Vitamin A, C, K, and folate, and are an excellent source of fiber.
The Health Benefits of Lemon
Lemons are a rich source of Vitamin C, a potent antioxidant. They also provide flavonoids, compounds known for their anti-inflammatory and immune-boosting properties.
Garlic: A Superfood in Disguise
Garlic, widely recognized for its medicinal properties, offers benefits ranging from cardiovascular health to antimicrobial effects. It contains compounds like allicin that have been shown to reduce inflammation and boost immune function.
Olive Oil: The Heart-Healthy Fat
Extra virgin olive oil is a cornerstone of the Mediterranean diet, praised for its high content of monounsaturated fats and antioxidants. These components contribute to heart health and may reduce the risk of chronic diseases.
The Role of Salt in Flavor and Health
While excessive salt intake is a health concern, moderate amounts are essential for body function. Himalayan pink salt, used in this recipe, offers trace minerals and a more balanced flavor profile than regular table salt.
The Benefits of Freshly Cracked Black Pepper
Black pepper is not just a flavor enhancer. It contains piperine, a compound that improves digestion and enhances nutrient absorption, particularly beneficial for the bioavailability of curcumin in turmeric.
Green Beans: A Dietary Fiber Source
Dietary fiber in green beans aids in digestion and helps maintain a healthy weight. Fiber is crucial for a balanced diet, contributing to gut health and regularity.
Antioxidant Properties of Lemon
The antioxidants in lemon, particularly Vitamin C, combat free radicals, reducing oxidative stress and lowering the risk of chronic diseases.
Garlic for Immune Support
Garlic's immune-boosting properties are renowned, making it an excellent food for enhancing the body's defense mechanisms against pathogens.
Monounsaturated Fats in Olive Oil
Monounsaturated fats in olive oil contribute to healthy blood lipid levels, supporting cardiovascular health.
Balancing Sodium Intake with Himalayan Pink Salt
Himalayan pink salt offers a healthier alternative to regular salt, providing essential minerals without contributing to excessive sodium intake.
Boosting Digestion with Black Pepper
The piperine in black pepper not only enhances flavor but also stimulates digestive enzymes, improving gut health.
Why Lemon-Infused Green Beans Fit the Flexi-Plan Diet
This dish aligns with the Whole Health Flexi-Plan Diet due to its balance of nutrients, low-calorie profile, and high fiber content, making it an ideal choice for weight management and overall health.
Suitability for Various Dietary Preferences
Lemon-Garlic Green Beans are suitable for a range of dietary preferences, including gluten-free, vegetarian, and low-calorie diets, making them a versatile addition to any meal plan.
Conclusion
Lemon-Garlic Green Beans are an excellent addition to the Whole Health Flexi-Plan Diet, offering a symphony of health benefits. This dish is ideal for anyone seeking a nutritious, flavorful, and health-supportive side dish.
Kitchen Tools We Love:
Indulge in the simple yet savory flavors of Garlic Lemon Roasted Green Beans. This gluten-free and Whole Health Flexi-Plan compatible recipe brings out the natural sweetness of green beans, enhanced with a hint of lemon and garlic. It's a perfect, easy-to-make side dish that's both healthy and delicious.
- 1 lb (500 g) fresh green beans (ends trimmed)
- 1/4 cup water
- 1/2 tsp Himalayan pink salt (adjust as needed)
- 2 tbsp extra virgin olive oil
- 3 tbsp unsalted butter (preferably grass-fed)
- 5 garlic cloves (minced)
- Freshly cracked black pepper (to taste)
- 2 fresh squeezed lemon juice
- Zest of one lemon
Preheat your oven to 400°F (200°C).
In a large sauté pan, combine green beans, water, and a pinch of salt. Bring to a boil and cook for 3 minutes. Drain and set aside.
In the same pan, heat olive oil and butter over medium heat. Once the butter melts, add the green beans and sauté for 1 minute, ensuring they are well-coated in the oil and butter.
Add minced garlic, another pinch of salt, and black pepper. Sauté until garlic is fragrant, about 30 seconds.
Transfer green beans to a baking sheet in a single layer. Drizzle with lemon juice and sprinkle lemon zest over the top.
Roast in the preheated oven for 10 minutes, or until beans are tender and slightly crispy.
Serve immediately as a flavorful and nutritious side dish.
- Amount Per Serving
- Calories 145kcal
- % Daily Value *
- Total Fat 11g17%
- Saturated Fat 5g25%
- Cholesterol 15mg5%
- Total Carbohydrate 11g4%
- Dietary Fiber 4g16%
- Sugars 5g
- Protein 3g6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.