This delicious green bean salad provides the perfect combination of veggies and protein.  It is simple but flavorful, and toasted sesame seeds and sesame seed oil give it a nutty twist. When making this recipe, make sure to use organic eggs to increase the protein content!

The Science

Recent research published in the journal Poultry Science compared organic, caged conventional and nutraceutical eggs (conventional eggs enriched with n-3 fatty acids). They found that both the yolk and the white of organic eggs contained significantly more protein than the conventional and nutraceutical eggs.

The Recipe

Photo credit: Tracy Misiewicz

Ingredients

• 1 lb. organic green beans
• 3 organic eggs, hard boiled and cooled
• 3 Tbsp. organic sesame seeds
• 3 Tbsp. organic sesame seed oil
• 1 tsp. salt plus more if desired for taste

Directions

Trim the ends from your green beans and cut them into 1-inch pieces. Bring water to a boil to steam your green beans.  If you do not have a steamer, put an inch of water in a saucepan on medium/high heat.  Once the water is boiling, add your green beans and cover. Steam the green beans until they turn bright green and just begin to soften, about 4 minutes. Remove the beans from the stovetop, quickly rinse them with cold water, and transfer them to a mixing bowl. Now toast the sesame seeds.  Spread them in a single layer in a non-stick frying pan, then cook them on medium heat until they become aromatic and begin to brown, about 2 or 3 minutes.  Stir the seeds or shake the pan frequently to ensure even heating, and keep an eye on them.  Once sesame seeds begin to brown, they can transition to burnt very quickly. In a separate bowl, peel your hard boiled eggs and coarsely mash them with a fork.  Add the toasted sesame seeds, mashed eggs, sesame seed oil and salt to the green beans and toss all of the ingredients together.  Add more salt if desired.  Serve at room temperature or chilled.

Banner Photo Credit: Eniko Torneby; unsplash.com