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Try some of the green beans recipes below. They are, in general, made from readily available and nutritious ingredients and are not the standard recipes that most people already know and use. These recipes use mostly the taste of fruits and vegetables for their most prominent flavors. Sugar and salt are usually added, but very few other spices and non garden grown ingredients are used. About three fourths of the recipes do not use any animal products. Many of the recipes can be prepared in 30 minutes or less, some take an hour. Almost all are for sinlge servings. A few typical recipes are given below. Under those few recipes is a PayPal emblem that you can use to purchase 30 more Green bean recipes for $2, if you choose to do so. The 30 recipes are in a text file that can be viewed in just about any word processing program including Notepad. That way it is easy to make changes to the recipes. You can easily change recipes to suit your taste, change a recipe if you get tired of it, add recipes - whatever. If you have a computer in your kitchen, you could save the file on that computer and fire up the computer when you want to make a meal. |
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To go to a recipe, click on a title or scroll down. CONTENTS: Recipes For Garden Flavors - Green beans Green bean grain bean biscuit and Watercress grain nut topping -- A blender is used to make a batter from green beans, grain flour, and canned soup beans, the batter is heated in a microwave oven to make a ring shaped biscuit. A topping spread is made from watercress, grain flour, and nut butter. The topping is spread on the ring shaped biscuit. 20080128b
Green bean grain nut bean pudding -- Green bean, grain, almonds, and lentils are blended into a batter, the battered is poured into 3 small bowls and heated in a microwave oven to firm into 3 moist, soft biscuits. 20090730b
Green beans onion tomato with garbanzos -- Onion is heated until mild, the green beans are lightly cooked, fresh tomato is chopped into half inch pieces, all are tossed with a teaspoon of canola oil and 1 or 2 pinches of salt. 01-20-05
Green bean grain bean and Watercress grain nut topping: 20080128b
Green bean grain bean biscuit ingredients:
4 ounces green beans
2 tablespoons plus 2 teaspoons (.8 ounce) whole wheat flour
1 quarter cup canned beans
or 1/8 cup bean (.8 ounce) flour (fava, garbanzo, or soybean)
(reduce heating time by 1 minute 10 seconds
1 teaspoon (.15 ounce) canola oil
1 quarter cup water
total: 9.45 ounces, 6.8 ounces water
In watercress grain nut topping:
1/2 ounce watercress puree
or 1 half teaspoon green, brown, or black tea powder
2 tablespoons any nut or seed butter such as tahini
or 2 tablespoons whole wheat flour plus 1 teaspoon canola oil
2 teaspoons canola oil
1 tablespoon sugar
1 pinch salt
If green beans are frozen, thaw 4 ounces green beans by immersing in water.
Into a 2 cup or larger blender put: 4 ounces green beans, 2 ounces canned or boiled beans, and 1 quarter cup water. Run the blender until smooth, about 4 minutes. If necessary, repeatedly lift the processor 1/4 inch and drop it down onto the counter to jar the mixture into the path of the cutting blades. If necessary, add 1 tablespoon water at a time, just enough to get the mixture to flow while processing. Run until desired smoothness is achieved, perhaps 4 minutes. Into a mixing bowl put: the bean/green beans mixture, 2 tablespoons plus 2 teaspoons grain flour, and 1 teaspoon oil. Mix. Either: [ Pour into an 8-inch bundt pan. Place the pan in a microwave oven. ] Or: [ Divide the batter equally into 3 1-half cup or larger bowls. Place the bowls in circle around the center of a microwave oven. ] Heat in a 1000 watt microwave oven for 9 minutes 20 seconds. ------------------------------------------- Math: (if using canned or boiled beans and boiled potato) Add 5 seconds for oven to begin heating. Plus 20 seconds to heat dish. Plus to raise food to boiling: 20 seconds per ounce times 9.45 ounces = 189 seconds. Dry weight is total weight minus water (9.45 ounces - 6.8 ounces) = 2.65 ounces. Water to leave in is (25 parts water)/(75 parts dry weight) X dry weight = 1/3 x 2.65 ounces = .9 ounce. Water to remove is total water - water left in (6.8 ounces - .9 ounce) = 5.9 ounces. To evaporate excess water: 46 seconds per ounce X 5.9 ounces = 271 seconds. To replace heat lost to air: 14 seconds per minute X 271/60 minutes = 63 seconds plus 14 X 63/60 = 14 for a total of 77 seconds. Assume green beans and potato are 80 percent water, dry beans absorb 125 percent their weight in water when boiled, final product will be 25 percent water. Total heating time is 11 minutes 45 seconds. -------------------------------------------- If cake is not as stiff as desired, heat another 30 seconds. Allow the cake to cool and stiffen for a few minutes. Into a 1 cup processor put: 1/4 cup nut or seed butter, 1/2 ounce watercress puree or sprigs (use 1 ounce if using frozen puree that is over 2 years old) or 2 thirds ounce watercress pesto 1 tablespoon sugar, 1 pinch salt, and 2 teaspoons oil. Process until no pieces of watercress larger than 1/32 inch remain and mixture is light green, perhaps 3 minutes. Spread the mixture on the donut shaped ring. Makes one portion large enough for a light meal or about 2/3 of a large meal. Serve with another dish so alternating from one to other keeps taste unfatigued. Could serve with a side of raw red pepper and hummus. back to CONTENTS Green bean grain nut bean pudding: 20090730b
3 ounce green bean 1 quarter cup (1.3 ounces) almonds 1 tablespoon (.4 ounce) flax seed or 1 tablespoon whole grain flour 1 tablespoon (.4 ounce) lentils 1 tablespoon (.5 ounce) sugar 1 eighth teaspoon salt 1 half cup (4 ounce) waterIf using dried lentils: [ Put 1 tablespoon lentils and 1 cup water into a metal pan. Heat on a cooktop until boiling, cover, reduce heat to low, and heat until lentils are soft, about 15 minutes. ] Cut the green bean into piece your blender will deal with. Put all ingredients into a 2 cup or larger blender and process until smooth, about 5 minutes. Put batter into 3 3-inch diameter bowls. Heat in a microwave oven until thickened, 8 minutes 20 seconds in a 1000 watt microwave oven, or 13 minutes 35 seconds in a 600 watt microwave oven. ---------------------------------- Math: To heat to boiling: 20 seconds per ounce time 9.6 ounces = 192 seconds. Plus 5 seconds for microwave to begin heating. Plus 30 seconds to heat dish. Dry weight equals total weight minus total water (9.6 - 6.7) = 2.9 ounce. Water to leave in is 40/60 time dry weight (40/60) X (2.9) = 1.9 ounces. Water to remove is total water minus water left in (6.7 - 1.9) = 4.8 ounces. Plus to evaporate excess water: 46 X 3.8 = 221 seconds. Plus to replace heat lost to air: 12 X (221/60) is 44 plus 44/60 X 12 equals 53 seconds. Notes: Asume green beans are 80 percent water, mixture should be about 40 percent water after heating. --------------------------- Has enough calories and protein for a light meal. For a complete light meal add 1 to 2 ounces of fruit or vegetable such as apple, grapes, or perhaps raw carrot or yam. For a large meal could also serve 2 ounces meat and 3 ounces fruit such as half a banana or Blueberry pudding. Moderate green bean flavor, mild: almond flavor, salty, starchy; slightly sweet; very moist biscuit consistency. back to CONTENTS Green beans onion tomato with garbanzos: 01-20-05
1/2 of a small onion (use 2 ounces of onion)
or 1/4 cup walnuts
1 teaspoon vegetable oil
1/4 cup canned garbanzo beans
or other canned bean such as kidney, black beans, lima,
pork and beans, canoli, blackeyed beans, lentils
or raw peanuts
or raw lentils soaked in water 12 hours
1 half cup (3 ounces) fresh green beans
or 1/2 cup canned green beans
or 1/2 of a red bell pepper
or 1/2 cup blanched green bean puree
(looks odd, but tastes good)
salt to taste, about 1 or 2 pinches
1/2 of a tomato (use about 2 to 3 ounces tomato)
or 1/4 cup canned stewed tomatoes
or 1/2 of an apple
Chop the onion into 1/4 inch pieces.
Place onion and 1 eighth cup water in a 3 cup or larger microwaveable bowl. Heat at full power for 1 minute, then heat 20 minutes on low. If you like crunchy green beans, use fresh or frozen instead of canned. If using fresh or frozen green beans, cut into 3 quarter inch pieces and boil in enough water to cover for 3 to 20 minutes depending on tenderness desired. Frozen or fresh greens beans can be blanched quickly by putting into a 2 or 3 cup bowl with a tablepoon water, cover, heat in a microwave oven until boiling, 1 minute 10 seconds for fresh or 1 minute 40 seconds for frozen, if using a 1000 watt microwave oven, then heat 3 minutes on low. Combine the onions, green beans, garbanzos and oil in a portion bowl. Add salt to taste. Cut the tomato into 1 half inch pieces. Add the tomato pieces and toss. Serve at room temperature back to CONTENTS
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