Quick and Easy Green Keto, Vegan Green Beans Almondine (Raw Vegan Option)

As we prepare for spring and some of us get ready for Easter celebrations, Vegan, Keto Green Beans Almondine is perfect to go with a spring meal. Whether you're planning a festive Easter brunch or simply seeking a nutritious and flavorful dish to welcome the warmer days ahead, this recipe is sure to impress.

This recipe is a twist on the classic French dish, Green Beans Almondine, where green beans are traditionally cooked in butter and topped with toasted almonds. With its crisp green beans, savory mushrooms, and crunchy almonds, it has a combination of textures and flavors that will be perfect with

What Is Vegan Keto Green Bean Almondine Made Of?

Green Keto, Vegan Green Beans Almondine is a delightful combination of fresh, gluten-free, wholesome ingredients that come together to create a dish bursting with flavor and nutrition. At its heart are crisp, vibrant green beans that provide a nutritious base that's rich in fiber, vitamins, minerals, and low carb. 

Along with the fresh green beans are mushrooms, finely chopped and marinated to disperse their flavor throughout this dish. Lime juice adds a burst of citrus brightness, and a drizzle of olive oil gives it just the right mouthfeel for a touch of richness. And, of course, we have almonds, preferably soaked and dehydrated for added crunch and nutty goodness, bringing texture and depth to every bite. 

Trying to put together a menu for a Spring Party or Easter Egg Hunt?  This side dish recipe pairs perfectly with this No Egg Salad and this Bone Building Sesame Ginger Coleslaw. To top this meal off, how about some Superfood Brownies Turned Easter Eggs?  Your guests will be delighted!

How Do You Make Green Keto, Vegan Green Beans Almondine?

This recipe is super simple and quick to throw together with minimal prep time, using both the cooked and raw versions. If you love crispy, crunchy raw green beans, stick with the raw version.  If you like your green beans to be soft, go with the cooked version.

Whether you're preparing the cooked or raw version, the process begins with washing and trimming the green beans. If opting for the cooked version, a brief steam bath tenderizes the green beans while still keeping them al dente and a bright color. Let the green beans cool completely before the next step.

Meanwhile, finely chop the mushrooms and give them a quick massage. As the green beans and mushrooms mingle in a large bowl, a zesty marinade of lime juice and olive oil is drizzled over, infusing each morsel with its tanginess. Finally, the almonds are pulse-chopped or sliced and stirred into the medley, adding a delightful crunch and nuttiness to the dish.

You can customize this dish by using a different citrus flavor instead of the lime. Try some fresh lemon juice or maybe even orange juice.

Want even more flavor, add some lime or lemon zest and a sprinkle of salt. You can top it all off with a sprinkle of cayenne or some black pepper.

How Do These Ingredients Help With Blood Sugar Balancing And Other Hormones?

The ingredients in Green Keto, and Vegan Green Beans Almondine offer several benefits for blood sugar balancing and hormone regulation. Green beans, a low-carb vegetable, provide fiber that slows down sugar absorption and helps stabilize blood sugar levels. Mushrooms contain compounds that improve insulin sensitivity and reduce inflammation. Almonds contribute to satiety and help regulate hunger hormones, which aid in weight management and balance blood sugar. Lime juice adds flavor without added sugars, while olive oil provides healthy monounsaturated fats that support hormone production. These ingredients work synergistically to create a balanced dish that supports optimal blood sugar and hormone balance.

Green Beans 

Green beans are not just your average vegetable; they are rich in vitamins, minerals, and fiber, and provide essential nutrients vital for overall health. Just one cup of green beans contains high levels of vitamin K, vitamin C, and folate. These nutrients are vital for bone health, immune function, and heart health. Additionally, green beans are low in carbs and low in calories and fat.

Green beans are also high in antioxidants, such as flavonoids. These antioxidants help combat oxidative stress and inflammation which reduces the risk of chronic diseases such as cancer, autoimmune illnesses, and cardiovascular diseases. Bioactive compounds like quercetin and kaempferol in green beans help protect, as well.

Lime 

One of the key nutrients found in limes is vitamin C. Not only is vitamin C important for the immune system, it is also involved in the production of collagen, a protein that is essential for maintaining the structure and integrity of various endocrine glands, like the thyroid and adrenal glands.

Vitamin C enhances phase 2 detoxification by promoting the conjugation of toxins to make them water-soluble allowing them to be eliminated.

Limes also contain flavonoids such as hesperidin and naringin, which have been shown to have antioxidant and anti-inflammatory properties. These flavonoids and other bioactive compounds, like limonene, support detoxification enzymes, which aid liver function and the body's natural detoxification processes. They have also been linked to improvements in insulin sensitivity and glucose metabolism.

Olive oil 

Olive oil, particularly extra virgin olive oil (EVOO), is rich in monounsaturated fatty acids (MUFAs), such as oleic acid, which have been linked to various positive effects on the hormonal system. MUFAs help modulate immune responses, making them beneficial for autoimmune diseases and immune regulation. 

Polyphenols such as hydroxytyrosol in olive oil possess antioxidant properties. These compounds have been associated with hypoglycemic effects helping with blood sugar balancing.

Oleocanthal, another natural phenolic compound in EVOO, exhibits potent anti-inflammatory properties by inhibiting inflammatory enzymes like cyclooxygenase (COX) which are needed to create prostaglandins. This anti-inflammatory action can be particularly beneficial for easing inflammation associated with endocrine disorders and other chronic conditions. 

In terms of cardiovascular and liver health, oleic acid helps regulate lipid metabolism. This aids in preventing the accumulation of fat in the liver. Olive oil has also been shown to improve insulin sensitivity which reduces the risk of fatty liver disease. The anti-inflammatory and antioxidant properties also aid in protecting liver cells from damage and inflammation associated with fatty liver disease. 

Mushrooms

Mushrooms are known to be low in calories, carbohydrates, fat, and sodium. One of the key benefits of mushrooms is their high protein content which provides essential amino acids necessary for the synthesis of hormones and other vital biochemical processes regulated by the endocrine system. Mushrooms are also high in fiber, vitamins (such as B vitamins), and minerals like selenium and potassium, which are necessary in hormone production, metabolism, and regulation.

Mushrooms contain bioactive compounds such as ?-glucans which have immunomodulatory properties. The antioxidant properties of mushrooms also contribute to overall hormonal health by reducing oxidative stress and supporting cellular function.

Garlic

Garlic contains sulfur compounds like allicin, which have been found to improve insulin sensitivity and reduce blood sugar levels. These compounds also support heart health by lowering blood pressure and improving cholesterol levels.

By lowering cholesterol levels, reducing blood pressure, and preventing the formation of arterial plaque, garlic promotes heart health. Additionally, garlic's hepatoprotective properties help support liver health, aiding in the detoxification processes necessary for hormone regulation.

Chronic inflammation is often associated with hormonal imbalances. The potent anti-inflammatory properties of garlic can help reduce inflammation throughout the body.

Almonds 

Almonds are rich in healthy fats, including monounsaturated and polyunsaturated fats, which can help improve insulin sensitivity and regulate blood sugar levels. These fats support metabolic functions and can contribute to better management of conditions like metabolic syndrome.

Almonds contain essential vitamins and minerals such as vitamin E, magnesium, and manganese, which are important for many endocrine functions. Vitamin E acts as an antioxidant and helps protect against oxidative stress associated with insulin resistance and diabetes. Magnesium plays a role in insulin secretion and glucose metabolism, and manganese is involved in carbohydrate metabolism.

Additionally, almonds contain bioactive compounds like polyphenols and phytosterols, which have anti-inflammatory and antioxidant properties. These compounds help reduce inflammation in the body, which is often associated with insulin resistance and other endocrine disorders.

Make this Green Keto, Vegan Green Beans Almondine for a delicious and nutritious addition to your Spring menu. Not only does it offer a burst of fresh flavors, but it's also packed with ingredients that support hormonal health. 

With its combination of nutrient-rich green beans, mushrooms, and almonds, this dish will leave you feeling nourished and energized and won't impact blood sugar. Plus, it's versatile enough to serve as a side dish or a main course, making it perfect for Easter gatherings or any Springtime celebration. 

Whether you're following a vegan or keto diet or simply looking for a tasty way to enjoy fresh green beans, making this Green Beans Almondine recipe is sure to impress!

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

This Green Beans Almondine recipe is adapted from Plant Powered Keto For The Holidays: Low Glycemic, Plant Based Keto Friendly Holiday Recipes To Enjoy Year After Year By Dr Ritamarie Loscalzo MIS, DC, CON, DACB available as part of our Body Freedom Nutrition Lab Membership, along with numerous other nutrition resources. Click here to learn more.