@m.k.nutrition Green Bean Nutrition and a Delicious Dinner Recipe

The shares this week are exciting and allow my mind to wander with all the delicious meals I could be making. I want to focus on making a meal with what is in the box. All while providing interesting and helpful information. Therefore, a recipe will be listed at the end after an infrograph that is focused on one particular item. With that being said, let’s learn something about green beans!

Green beans are one of my favorite vegetables. Easy to make, everyone likes them, and easy to preserve. You can use green beans as a side for any meal to add in an extra source of antioxidants. Research has shown that green beans can help lower cholesterol, lower blood glucose levels, slow the spread of HIV throughout the body, and prevent certain cancers. They might be little but are high in fiber and resistant starch. Resistant starch works as a prebiotic creating food for the good bacteria in your gut. Fiber helps to keep you feeling full and adds bulk to your stool. A healthy stool is one of the many ways your body removes toxins.

Garlic Pesto Zoodles with Roasted Chicken

Ingredients:

1 whole roasted chicken (Mother Earth Farm Raised)

Spiralized Zucchini

1 cup Steamed and Chopped Green Beans

FOR THE PESTO:

1 cup of each, chopped - Basil, Parsley, Garlic

1/4 cup olive oil (may need a little more)

1/2 cup parmesan cheese or feta

salt and pepper to taste

1/2 lemon juiced

Directions:

Chicken- Roast a whole chicken seasoned with salt, pepper, and brushed with butter. 375 degrees for 1-2 hrs depending on the weight. I like to use a roasting bag to ensure the meat stays moist.

Zoodles - use a spiralizer to create the perfect noodle shaped zucchini spirals. Salt and pepper the zoodles well, cook for about 5 min in a warmed skillet with olive oil

Green Beans - Snap off the stem end, wash, chop, and steam until tender.

Pesto - Add all ingredients except the oil into a blender, pulse until well mixed. Turn mixer on low and slowly add the oil. If the mixture looks dry add a little more oil.

When the chicken is done cooking allow it to cool and then shred the meat off. (Don’t forget to keep the remaining carcass and juice for bone broth!)

Add the pesto, green beans, and shredded chicken to the zoodles and allow everything to warm through. Cooking covered on low for about 10 min. You can top the dish with extra cheese when serving. Enjoy!

@m.k.nutrition Zucchini

Zucchini is a vegetable that we love to see making its way to the Farmer’s Markets or in our local Farm Shares. Once the Zucchini shows up we know that more vegetable are on their way! Thankfully there are many ways to use this summer squash. I have many favorite ways that I like to use Zucchini, but I will be sharing my go to recipe below. Zucchini noodles with venison meatballs. Spiralizing zucchini allows you to be creative and save on calories when using them in place of pasta!

TIP: adding salt to zucchini will help to release some moisture

Zoodles with Venison Meatballs

Ingredients:

2 medium sized zucchinis

1 tbsp olive oil

salt and pepper

Sauce of your choice

Favorite meatball recipe

Instructions:

Using a spiralizer, make noodles in your desired shape.

Heat oil in a pan over medium heat. Add zoodles, salt, and pepper.

Cook until tender, but not mushy. About 5-7 min.

Add the sauce of your choice to the cooked noodles and bring to a simmer. Let simmer for about 3 min.

Follow your regular meatball recipe and add cooked meatballs to the zoodles and sauce.

Enjoy!

Zucchini Fritters @thewildharvest

Serves 4

Ingredients:
1 lb of yellow squash, unpeeled
1/2 medium onion
1 large egg
1 tsp salt
1/4 teaspoon freshly ground black pepper
1 tsp garlic powder
2 Tbsp butter (for frying)

Directions:
1. Shred the squash and squeeze out the extra moisture.
2. Finely chop the onion, set aside.
3. Heat a large skillet over medium heat.
4. In a bowl beat the egg with the salt, pepper, , and garlic powder. Add in the squash and onion.
5. Add half the butter to the warmed skillet and spoon in the fritter mixture. About a 1/4 cup measurement.
6. Fry on each side for about 4-5 min.

Chocolate Zucchini Bread @thewildharvest

Serves 6-8

Ingredients:
2 cups shredded zucchini
1 1/4 cup almond flour
1/4 cup cacao powder (cacao not cocoa)
1 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon
3/4 cup sugar
1 large egg
6 Tbsp butter, melted
1 tsp vanilla
1/4 cup chocolate chips

Directions:
1. Preheat oven to 350 degrees
2. Grease a loaf pan
3. Grate zucchini, squeeze with a paper towel and set in a colander to drain the excess.
4. Mix together flour, cacao, baking soda, salt, and cinnamon.
5. In a separate bowl beat the egg and sugar until smooth. Add in the melted butter and vanilla, beat until smooth and well mixed.
6. Add the shredded zucchini into the wet ingredients, then pour the dry ingredients into the wet. Mix well.
7. Fold in about half of the chocolate chips.
8. Pour mixture into loaf pan then top with remaining chocolate chips.
9. Bake for 1 hour or until done. Check by inserting a skewer in the center and making sure it comes out clean.

Sauteed Squash @thewildharvest

Ingredients:

3 Tbsp olive oil
3/4 cup sweet onion, diced
2 cloves garlic, minced
2 cups squash, cut into 1/2 inch cubes
2 cups zucchini, cut into 1/2 inch cubes
Salt and pepper to taste

Instructions: Heat oil over medium heat, add onions and cook until translucent.
Add minced garlic and sauce until fragrant.
Toss in squash, zucchini, salt, and pepper. Cover with a lid and cook for 5 min.
Uncover and stir. Cook for an additional 5-7 min.
Enjoy as a side to any meal.

Cheddar Squash Bread @thewildharvest

Ingredients:

2 cups flour
2 tsp. baking powder
1/2 tsp. baking soda
1 tsp. salt
1/4 tsp black pepper
2 Tbsp dried herbs (your favorite blend)
2 Tbsp. green onions, diced
1 cup shredded cheddar cheese
2 eggs
1/4 cup olive oil
1/2 cup milk (goat, nut, or dairy)
1 cup squash, shredded (zucchini or yellow)

Instructions: Preheat oven to 350 degrees.
Combine all dry ingredients, herbs, green onions, and cheddar cheese, mix well.
In separate bowl, beat eggs then add oil and milk.
Squeeze excess moisture out of squash before adding to liquid mixture.
Add liquid ingredients to dry ingredients and stir until well combined.
Pour into a greased pan and bake for 45 min.
Check by sticking a knife into the middle and if it comes out clean then the bread is done