Archive | Fruits and Vegetables RSS feed for this section

Sauteed Green Beans with Macadamia Nuts and Lemon Zest

23 May

The name pretty much says it all. I wanted to experiment with different nuts with green beans because I didn’t have almonds, which is what people usually use with green beans. I didn’t like the idea of walnuts or pecan so I tried the macadamia nuts I had stored int he freezer.

ALSO… macadamia nuts provide the most beneficial monosaturated fats of any nut! They give this side dish a little of a tropical feel in my opinion, which is an added bonus for us Minnesotans 🙂

Ingredients:

Green beans (how much depends on how many servings you want, how much you have, and how much you like them!)

Oil (vegetable or olive oils work just fine, but feel free to use whatever)

Macadamia nuts (I use 4 for 1 serving and cut them in half or so)

Lemon zest (about 1/4 of a lemon for 1 serving… or to taste)

Salt and pepper to taste

Directions:

Wash, cut (remove the stem part), and dry the green beans. Heat the oil in a skillet, when it’s hot (place hand a few inches above it and if it’s getting hot it’s ready) put in the beans.

When the beans are almost cooked (3-5 minutes depending on how you like them) add the nuts and lemon zest. Once the nuts become fragrant and toasted light brown (another minute or so) take off the heat and add salt and pepper. Enjoy!

Advertisements

Sweet Potato “Fries”

19 May

I have been getting sick of just roasting a whole sweet potato (in the microwave no less), cutting it in half, adding some salt and brown sugar and digging in. You can only have so many microwaved sweet potatoes before you get bored (and slightly annoyed). I know there are hundreds of sweet potato “fries” recipes out there, but just because you aren’t deep frying the fries doesn’t mean dousing them in oil is “healthy”.

Here’s a recipe that is healthy, delicious, and very easy. It’s great because you can add or subtract any spices you want or cut the fries in different shapes… make it your own!

–>Sweet Potatoes are GREAT source of Vitamin A… this recipe provides 184% of your daily recommended intake! Vitamin A plays a major role in your vision, immune function, bone metabolism, and skin health.

Sweet Potato “Fries”


Serves 4  Time: 20-30 minutes

Preheat oven 425

Ingredients:

2 medium sweet potatoes

1/2 tbsp olive oil

2 tsp brown sugar

salt and pepper to taste

Directions:

Prepare a baking sheet either with cooking spray or parchment paper.

*UPDATE (8/15/11): Instead of baking in the oven, cook over the stove in a greased pan! They cook faster and I think they’re better this way. Add the salt and sugar at the end, off the heat, and enjoy!

Wash the potatoes well and peel if you want (not necessary though!). Cut them in the shapes you want. I like either regular fry shape, wedges, or medallions. Just try to make them all the same size so they cook evenly.

Toss potatoes with the rest of the ingredients, place in a single layer on the baking sheet, and bake for 20-30 minutes turning once. *Make sure to not let the sugar burn if you are using it; it can ruin the fries.

*Play with the flavors: Use cayenne pepper (1/4-1/2 tsp) and lime zest (1/2 a small lime) and juice; try ground cumin (about 1/4 tsp) and sea salt or cumin and honey or cumin and lime… the combinations are endless!!

NUTRITIONAL INFORMATION:

Calories: 80   Fat: 2g (0g saturated)   Fiber: 2g   Protein: 1g   Sodium: ~182 mg

%d bloggers like this: