Thursday, June 15, 2017

Low-FODMAP Green Beans Almondine

Low-FODMAP Green Beans Almondine  /  Delicious as it Looks

I feel like I don't have that many vegetable recipes on my blog. It's not that I don't eat veggies. In fact, I eat a ton of veggies, or at least as much as I can. It's just that I don't ever really dress them up. I love veggies just the way they are and eat them very simply. Usually steamed with salt. That's it. Sometimes I'll roast or saute them with a little oil and salt and pepper. Not much to share about that!

 Low-FODMAP Green Beans Almondine  /  Delicious as it Looks

Sometimes I will dress up vegetables for company though. The recipe I'm sharing with you today is one that I have been making for years and usually like to serve when company comes to dinner. I have another green bean recipe in my cookbook that is delicious. I remember when I was writing the cookbook, I went grocery shopping and stood there in produce and actually counted out 48 green beans to see how much four low-FODMAP serving sizes would weigh (12 green beans are considered a low-FODMAP serving size). Turns out it's approximately half a pound. So now when you go shopping, you don't have to count out every single bean - just get half a pound! You're welcome.

While almonds are given a "red light" on the FODMAP scale, they are considered low in FODMAPs in small amounts (10 almonds). One serving of these green beans contains 1/2 tablespoon of sliced almonds, which definitely falls within that limit.

Low-FODMAP Green Beans Almondine  /  Delicious as it Looks

I'm constantly testing food to see if I can add it back into my diet, but green beans continue to be one of those foods that I feel best when I stick to the low-FODMAP serving size (it's those polyols!). That's OK because I think 12 green beans is actually a decent serving anyways. This recipe that I adapted from uses the same amount of butter and almonds (yum!), but reduces the amount of green beans. Maybe even more delicious than the original? Make it and find out for yourself!

Low-FODMAP Green Beans Almondine  /  Delicious as it Looks

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Green Beans Almondine
Low-FODMAP, Vegan Option
makes 4 low-fodmap servings of 12 green beans each


48 fresh green beans (about 1/2 pound), rinsed and stems removed
1/2 cup water
1/4 teaspoon salt
2 tablespoons unsalted butter or vegan margarine
2 tablespoons sliced almonds
1 teaspoon lemon juice
1/4 teaspoon ground black pepper

  1. Place green beans in a large saucepan with water and salt. Bring to a boil, then reduce heat to medium-low. Cover and simmer about 3 to 5 minutes, or until beans are crisp-tender. Drain water from pan.
  2. Melt butter in a small skillet over medium-low heat. Add almonds and saute until golden brown (about 5 to 7 minutes).
  3. Add almonds to green beans. Stir in the lemon juice and black pepper. Serve.
*Adapted from Green Beans Almondine

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