Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Be sure to get just-from-the-field beans and corn and blanch them just long enough to tenderize them and bring out their color.
Diet Types: Low Sodium, Vegan, Vegetarian
Ingredients:
  • 2 pounds green beans, trimmed
  • 3 ears corn, shucked
  • 1/2 small red bell pepper, finely chopped
  • 1 small red onion, finely chopped
  • 1/2 cup black olives, halved and pitted
  • 1/3 cup chopped fresh basil
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons Balsamic Vinegar
  • 2 tablespoons fresh lemon juice
  • 2 cloves garlic, minced
  • a few drops of hot sauce to taste
  • salt and pepper to taste
  • Serves: 8
    Cooking Time: Under 30 minutes
    Instructions:
    Place a large pot of water on the stove to boil. Fill another large pot half full with ice water. When the water in the first pot has reached a rolling boil, add about half of the green beans and blanch just until tender, 1-2 minutes, then immediately plunge them into the ice water. Repeat with the rest of the beans. Bring the water back to a boil. Add corn and blanch until tender but still crisp, about 3 mintues. Drain and immediately plunge into the ice water. Cut the kernels off the cobs. In a large bowl, combine the beans, corn and all remaining ingredients; toss to mix well and serve.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 8
    Amount Per Serving 
    Calories 112
    Calories from Fat 57
     % Daily Value*
    Total Fat 6g10%
      Saturated Fat 1g4%
      Mono Fat 4g 
    Sodium 80mg3%
    Total Carbs 14g5%
      Dietary Fiber 4g16%
    Protein 3g 
    Iron10%
    Calcium5%
    Vitamin B-610%
    Vitamin C30%
    Vitamin E6%
    Vitamin A9%
    Selenium2%
    Manganese15%
    Copper5%
    Zinc3%
    Pantothenic acid2%
    Niacin6%
    Riboflavin6%
    Thiamin7%
    Folate11%
    Potassium8%
    Phosphorus6%
    Magnesium8%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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