For our next Pick Your Own (PYO) meal, we are featuring The Garlicky Green Bean Salad. Summer is the season of salads. If you like garlic, and aren’t sure what to do with green beans, this salad will not disappoint. It has the best balance of flavours, a satisfying crunch, and is incredibly easy to throw together. This is a really good make-ahead salad as it gets even more delicious the next day. We love this salad on its own but it would pair well with fish or chicken!

Please tag us on Instagram (@thamesrivermelons) if you try this recipe!

Recipe

*Serves 6-8

Ingredients

2 lbs Thames River Melons beans

1 cup parmesan cheese

1 cup of pistachios (or sub slivered almonds), shelled and chopped

For the Dressing

⅓ cup of olive oil

Salt and pepper

1 lemon, juiced and zested

6 cloves Thames River Melons garlic

1 tsp Thames River Melon Blossom honey

Instructions

1. Trim and wash green beans. Bring a large pot of salted water to a boil.

2. Blanch beans for 3 minutes by submerging them in the boiling water. Meanwhile, fill a large bowl with ice and water. Use tongs to transfer the blanched beans into the ice bath to stop them from cooking. Once cool, drain, pat dry, and place in the fridge to stay cool while the rest of ingredients are prepared.

3. Make the dressing: combine olive oil, the zest of one whole lemon (zest before cutting), juice from one whole lemon, 6 cloves of minced garlic, 1 tsp TRM honey, salt and pepper. Shake well.

4. In a separate bowl, combine 1 cup of chopped pistachio (or sub slivered almonds), 1 cup of grated parmesan cheese, and top with pepper.

5. Toss beans and dressing together in a large bowl so that beans are well coated, then slowly add the parmesan and nut mixture and toss well.

Serve up cold! This makes a perfect side dish.

Cost

PYO beans are $3/lb. 2 lbs of green beans are needed for this salad.

Therefore, the total cost of PYO vegetables for this salad was $6.

Nutritional Density

* Please note these amounts are based on 6 servings. If you want smaller portions or to get more servings per batch, divide by the amount of servings you decide to make, to get the correct amounts of fibre and protein.

Storage

This salad will keep in the fridge in an airtight container for 4 days. However, it’s important to note that the beans will not maintain their bright green colour for more than 1-2 days.

The dressing will keep for 5-7 days in an airtight container in the fridge.

Modifications

This recipe may be modified to suit your needs. If you have tree nut allergies or want to make this salad for a back-to-school meal, you may roast pumpkin seeds or sunflower seeds.

Recipe inspired by Molly Baz, developed and photographed by dietetic interns Lise Wolyniuk and Lexie Nobbs and reviewed by Alex Chesney, RD

Reference:

Health Canada. (2023). Canadian Nutrient File. Government of Canada. Retrieved August 12, 2024, from https://food-nutrition.canada.ca/cnf-fce/newSearch

Summer Weekends are made for BBQs, and BBQs call for some delicious treats. The focus of an outdoor meal is often the main course – what protein is being marinated, grilled, and topped. However, side dishes are just as important! They round out, balance, and complete a meal, and side dishes are where you’ll often find some of our favourite summer veggies. These two recipes are quick, easy, and delicious. They feature lots of herbs and spices for huge hits of flavour while also keeping the amount of salt to a minimum. And despite their difference in colour, shape, and size, sweet corn and green beans actually have quite a lot in common! Both summer veggies boast generous amounts of Vitamin C and fibre, which means you’ll feel full and satisfied with them on your plate. Pair these dishes with some freshly grilled chicken breasts or sausages and you’ve got one tasty meal!

Sweet & Smoky Corn on the Cob

Ingredients

6 cobs sweet corn, husked

½ cup butter, softened

2 teaspoons paprika

2 teaspoons chili powder

1 teaspoon garlic powder

½ teaspoon granulated sugar

½ teaspoon salt

½ teaspoon black pepper

2 tablespoons lime juice

Instructions

Bring a pot of water to a boil on the stove top.
Mix together the softened butter, spices, and lime juice until well combined.
Once the water comes to a boil, place the husked corn cobs in and cook for 3 minutes.
Remove the corn from the pot and carefully pat dry.
Transfer the corn to a preheated grill, then slather with the butter & spice mixture.
Grill for an additional 2-3 minutes, until the butter is melted and the spices have seeped into the corn.
Serve with a wedge of lime and enjoy!

Parmesan Garlic Green Beans

Ingredients

1 lb. green beans

1 tbsp cooking oil

1/2 teaspoon salt

2 garlic cloves, minced

½ cup water

½ teaspoon red pepper flakes

¼ cup parmesan cheese

¼ cup whole wheat bread crumbs

Instructions

Rinse the beans, shake them dry, and trim off their stems.
Mix together the red pepper flakes, cheese, and bread crumbs. Set aside until later.
Heat the oil in a pan over medium-high heat until shimmering. Add the beans and saute for about 5 minutes, stirring frequently until the beans are bright and glossy.
Add the garlic and salt, then continue to cook for an additional 30 seconds. Be sure to stir constantly!
Add the water to the pan and cover immediately. Cook, covered, for another 1 – 2 minutes, until the beans are bright green and crisp tender.
Add the cheese mixture to the pan and mix until the beans are coated.
Serve and enjoy!

Recipes created by Alex Chesney, RD