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7-Minute "Quick Steamed" Green Beans
Traditionally, green beans have been prepared by boiling, which not only dilutes their flavor but also results in a greater potential for loss of nutrients. That's why I recommend "Quick Steaming" green beans. With "Quick Steaming" you will not only enjoy more of their health-promoting nutrients, but much more of their naturally great flavor. This recipe is taken from page 305 of the 2nd edition of the World's Healthiest Foods book.
7-Minute Prep and Cook Time: 7 minutes

  • 1 lb green beans
  • Mediterranean Dressing
  • 2 tsp fresh lemon juice
  • 2 medium cloves garlic, pressed or finely chopped
  • 3 TBS extra virgin olive oil
  • sea salt and pepper to taste
  • Optional:
  • 3 TBS goat cheese
  • 2 TBS sliced almonds
  • 4-5 drops soy sauce
  • 1 TBS sliced sun dried tomatoes
  • 2 TBS roasted red bell peppers
  • 1 TBS chopped basil


  1. Chop or press garlic and let sit for at least 5 minutes.
  2. Fill the bottom of the steamer with 2 inches of water.
  3. While steam is building up in steamer, cut off the ends of the Green Beans that had been attached to the stem. I recommend cooking Green Beans whole and cutting into pieces after cooking.
  4. Steam, covered with a tight fitting lid, for 7 minutes or until tender. They are fork tender when they are done.
  5. Transfer to a bowl. For more flavor, toss Green Beans with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat-soluble vitamins and carotenoids found in foods, such as Green Beans, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil.
Serves 2

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