Roasted Green Beans with Almonds

fodmapiconhistamineiconRoasted Green Beans with Almonds has been a rotating favorite for the holidays for some time in my family. Not only are they delicious, but they look great, and they’re a nice alternative to the onion, soy and lactose green bean gut bomb casseroles everyone has so fondly carted out every Thanksgiving and Christmas for the last 40 years. Roasting green beans with marjoram, almonds and lemon make for a flavorful but simple way to jazz up green beans.

I love green beans and they are one of the few vegetables I can still eat without consequence, yet there seems to be a lot of controversy about whether or not this vegetable is safe. Check one site and it’s on a forbidden list. Another site says they’re one of the best vegetables to eat if you have histamine issues. What’s a mastie to do? The only thing one can; listen to your own body and track the signs of inflammation. I have none when eating a regular sized serving of green beans.

This is the same case with citrus. While not everyone with mast cell issues can handle much citrus, a little goes a long way and personally speaking, the amount on one serving of green beans (1 cup or 125 grams) isn’t enough to upset the apple cart, but of course you should listen to what past experience tells you about your own body and skip the lemon juice if necessary. You’ll still enjoy the flavor of the marjoram, sea salt and almonds, and with the wonderful texture of slightly crunchy green beans and almond, this dish is a real pleasure.

So, I’m marking this recipe both low FODMAP and low histamine if you CAN handle green beans and with MODIFICATION. It might not be for everyone, but it does work for me.

Roasted Green Beans with Almonds

  • 2 pound green beans*
  • 1 teaspoon marjoram
  • 2 tablespoons olive oil
  • Sea salt
  • 1 tablespoon fresh lemon juice*
  • 1/2 cup coarsely chopped sea salt roasted almonds

Position 1 rack in bottom third of oven and 1 rack in top third. Preheat to 450°F. Remove tips from green beans and collect in a bowl. Drizzle with oil, then sprinkle with sea salt and marjoram and toss; divide between prepared sheets.

Roast vegetables 10 minutes. Switch sheets from one rack to the other. Continue to roast until beans are tender and beginning to brown in spots, about 10-15 minutes longer.

Transfer vegetables to bowl. Add lemon juice and 3/4 of chopped almonds. Toss to coat; season with salt. Sprinkle with remaining almonds and serve.

Cook time: 30-40 mins

Serves: 6-7

*may not be suitable for some low histamine dieters. See notes at top of recipe.

Roasted Grean Bean with Almonds

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