• eliannigaio

Delicious Green Beans, Pear, Walnuts and Cranberries Salad



Delicious Green Beans, Pear, Walnuts and Cranberries Salad

Serves: 6


Time Preparing: 10 minutes

Time Steaming: 7-10 minutes

Total Time: 15-20 minutes


Ingredients for salad

2 pounds fresh, organic green beans, trimmed and steamed

½ cup organic raisins or dried cranberries

½ cup organic walnuts

1 organic pear, finely sliced

2 tablespoons organic red onions, finely sliced

2 tablespoons cilantro, finely chopped


Ingredients for the yogurt sauce

½ cup Greek yogurt or Kefir

½ teaspoon mustard Dijon

¼ teaspoon raw honey

4 tablespoons fresh-squeezed lemon juice

1 tablespoon balsamic vinegar

3 tablespoons olive oil

¼ tablespoon of sea salt

Freshly ground black pepper to taste or ¼ teaspoon cayenne finely chopped


Preparation


Step 1 (steaming the green beans)

Set a steamer basket in a large saucepan filled with 1-2 inches of filtered water

Place the green beans into the steamer basket

Bring to a boil over medium heat, cover with the lid, steam for 5-7 minutes, depending on how crisp or tender you prefer the green beans

Carefully drain the water

Immediately rinse green beans in cold water to stop their cooking process

Drain the water

Step 2 (preparing the salad)

Transfer the green beans to a cutting board, cut into uniform pieces

In a large bowl, gently toss the green beans, raisins, walnuts, pear, red onion, and cilantro

Transfer to a serving plate, reserve


Step 3 (preparing the yogurt sauce

In a small bowl combine the kefir or Greek yogurt, mustard, raw honey freshly squeezed lemon juice, balsamic vinegar, olive oil, sea salt, and freshly ground black pepper or cayenne, until well incorporated

Carefully pour on the top of the salad or serve on the side


Tips


Green beans are excellent sources of dietary fiber with fewer calories (30-35 calories in a cup). Besides, it provides many important nutrients such as vitamin C, vitamin K, silicon, calcium, potassium, magnesium, zinc, etc.


This recipe is an excellent source of not only dietary fiber and nutrients but also, probiotics. Essential foods that keep our intestinal flora in a good shape.


In the upcoming articles, I am going to talk about how to incorporate foods rich in fiber, prebiotic fiber, and probiotics in our daily diet.

Don't miss it!


Please, in the link below let me know if you liked this recipe. Your opinion will help me create more interesting content for you.

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