How to Make Garlic Green Beans
Garlic Green Beans – The Healthy Way
There are so many reasons why you’ll love these garlic green beans. Not only are they delicious; they’re so easy to make. That’s great if you are a beginner cook who’s just now getting their feet wet in the kitchen. They’re also convenient to make when you don’t have the time or energy to cook, but still want something healthy. You could even make a giant batch of these at one time so that you can have a basic side dish for meal prep. You be the judge on how you want to enjoy this recipe and check it out down below!
Garlic Green Beans Recipe
See the recipe card down below for instructions on how to make these delicious garlic green beans!
Garlic Green Beans
Equipment
- 1 Small pan
Ingredients
- 1/2 C Water
- Dash Salt
- 2 C Green Beans frozen, cut
- 1/2 Tbsp Olive Oil
- Pinch Salt
- 1/2 tsp Garlic Powder
- 2 tsp Minced Garlic
Instructions
- Bring salted water to a boil in a small pan. 1/2 C Water Dash Salt
- Add green beans to the boiled water. Cook for 5 minutes or until desired tenderness. Drain water from the pan. 2 C Green Beans
- Return the pan back to the heat and lower the flame to medium low. Add the olive oil, salt, garlic powder and minced garlic to the green beans. Stir ingredients to coat the green beans evenly. 1/2 Tbsp Olive Oil Pinch Salt 1/2 tsp Garlic Powder 2 tsp Minced Garlic
- Cook for an additional 2 minutes. Serve immediately.
Check out a similar recipe, Quick and Easy Sauteed Green Beans, by clicking here!
Storage and Reheating Garlic Green Beans
Be sure to store your leftovers in an airtight container. If you chose to refrigerate them, eat them within 6 days. Eat them within 3 to 4 months if you are storing them in the freezer to maintain flavor and texture.
Always reheat your leftovers until the internal temperature reaches 165 degrees Fahrenheit.
Potential Benefits of Garlic
Garlic may have many anecdotal and real health benefits. A 2020 systematic review found that garlic may help to improve diseases such as cancer and metabolic disorder1. It may even have antioxidant properties and improve inflammation.
Antioxidant Properties
An antioxidant is a substance that helps to prevent oxidation. Oxidation is a chemical process that produces harmful substances called free radicals. Garlic is a very powerful antioxidant.
One study from the systematic reviewed that included 20 patients eating 3.6 g of garlic cloves per day for 30 days revealed that the participants had enhanced antioxidant capacity. The is important because antioxidants may help to manage diabetes and it’s complications by reducing oxidative stress, improving insulin sensitivity and protecting the pancreas.
Plus, less oxidative stress may lead to less inflammation.
Inflammation
Inflammation is a protective bodily process that occurs after a tissue injury or infection, autoimmune disorders, allergic reactions or environmental factors.
Eating garlic green beans may also help reduce inflammation. Several studies in the systematic review showed that garlic reduced inflammation in healthy adults, and even in people who were on dialysis. However, other studies found no significant effect on inflammation in their population when studying patients who were overweight and had diabetes, But, eating garlic may have a more promising affect on people who have metabolic syndrome.
Metabolic Disorder
Metabolic disorder or metabolic syndrome is a combination of risk factors that increase your chances of being diagnosed with diabetes or cardiovascular disease. These risk factors include high blood pressure, high blood sugar, abnormal cholesterol levels and too much fat in the waist area.
In all studies evaluated in this systematic review, garlic had a positive effect in metabolic syndrome. These effects ranged from decreased blood sugar levels, low fat effect and improved metabolic control. Lastly, garlic may even be beneficial for those with cancer.
Cancer
Cancer is a group of diseases that include the uncontrolled growth of and spread of abnormal cells. Currently, there is no cure. However, some people did find benefit in garlic in the prevention and treatment of cancer.
Many study outcomes on the effects of garlic in this systematic review on cancer were positive. Consumption of garlic seemed to have reduced the risk of gastric cancer in people who had a high risk, reduced the risk of colorectal tumors and had a chemoprotective effect. However, other studies indicated no improvement on quality of life and no significant decreases in gastric cancer.
Final Thoughts on Garlic Green Beans Recipe
Knowing the potential health benefits of garlic is another reason to get excited to make these garlic green beans! While it may not be the magic pill to fix all of your problems, it definitely adds an irresistible flavor to any dish, which is more than enough of a reason to eat it. Let me know what other dishes you include garlic in and if you’ve tried these garlic green beans in the comments below!
References
- Ansary, J., Forbes-Hernández, T. Y., Gil, E., Cianciosi, D., Zhang, J., Elexpuru-Zabaleta, M., Simal-Gandara, J., Giampieri, F., & Battino, M. (2020). Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants, 9(7), 619. https://doi.org/10.3390/antiox9070619
