Green Beans with Pine Nuts

The simple and elegant side-dish of green beans with pine nuts compliments almost any heart-healthy meal.

The low-carb, low-starch green bean vegetable in this recipe is loaded with nutrients and is comparable with carrots for its high carotenoid content. Also, this heart-healthy vegetable helps reduce inflammation due to its high levels of antioxidants, known as polyphenolic antioxidants, helping the cardiovascular system as well. Green beans are an excellent source of many vitamins and minerals including calcium, magnesium, and potassium.  These minerals are very important in helping to maintain blood pressure and reducing the risk of hypertension. In addition, green beans are a good source of Omega-3 essential fatty acids. Studies have shown that these essential fatty acids may help reduce levels of triglycerides and excessive levels of triglycerides may raise the risk of heart disease.

The pine nuts in this recipe help increase energy while aiding in controlling ones appetite.  These nuts help the heart by also being rich in manganese, magnesium, monounsaturated fat, vitamin E and K.  The combination of these nutrients help blood flow and also help widen arteries, which may possibly alleviate blood clots.

In conclusion, green beans and pine nuts are a heart-healthy addition to a healthy diet and life-style.

Green Beans with Pine Nuts Recipe

Recipe Ingredients:

1 lb. fresh green beans or 1 (12-oz.) package frozen

2 teaspoons olive oil

1 green onion, chopped

2 garlic cloves, minced

3 tablespoons pine nuts

1 tablespoon balsamic or red wine vinegar

Recipe Instructions:

If using fresh green beans, wash and trim ends.  Place in a steamer basket; cover and steam for about 5-7 minutes.  For frozen green beans, follow package instructions for cooking. 

Heat oil in a small skillet over medium heat or see below tip and try a water sauté.  Add green onion, garlic, pine nuts, and then sauté until nuts are golden.  Remove from heat and stir in vinegar.  Place green beans in a serving dish and spoon onion mixture over top.  

Makes 4 servings.

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