November 4, 2012

Roasted Green Beans with Cherry Tomatoes and Walnuts


There is nothing better than a holiday dish that is quick and simple to put together. This is a dish that fits that bill. It is delicious, easy, and beautiful as well as being full of nutrients.

Tomatoes - They are a good source of Vitamins A, C, K, folate, manganese, and potassium. They are high is fiber, beta-carotene, and the antioxidant lycopene making them a powerhouse to enjoy. Combined with extra virgin olive oil (or another healthy oil), lycopene is a known fighter against pancreatic, prostate, breast, and colon cancers. The walnuts are a rich source of omega-3 fat, alpha-linolenic acid (ALA) which is beneficial to heart health, and ellagic acid which is not only an antioxidant but has been said to help fight cancer cells. Green beans are high in vitamins A, C, and B6 as well as the minerals iron, calcium, magnesium, and potassium. Don't be fooled by the green color of sring beans being all they have to offer as they are also high in antioxidants bearing a proved source of lutein, beta-carotene, violaxanthin, and neoxanthin. In some cases, the presence of these carotenoids in green beans is comparable to their presence in other carotenoid-rich vegetables like carrots and tomatoes.

Roasted Green Beans with Cherry Tomatoes and Walnuts
Serves 6. Recipe is easily multiplied for more persons.
For all ingredients, please use those that are organic or grown without pesticides.
16 ounces string beans, green beans, or haricot verts, cleaned and stringed
1 cup cherry tomatoes
1/2 cup raw walnuts
2 sprigs fresh rosemary
2 tablespoons olive oil
  sea salt
  freshly ground black pepper
Preheat the oven to 400 F.
Combine the string beans, tomatoes, walnuts, and rosemary on a straight sided baking sheet. Toss with the olive oil and sprinkle with sea salt and pepper.
Bake in the preheated oven for 10-15 minutes depending on the size of the beans. They will be finished when they just begin to turn golden brown, but are still plump.
Remove from oven and serve immediately.





Categories: From The Garden, Vegetables

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