GREEN BEANS IN TOMATO SAUCE

Along with abundant anti-inflammatory flavonoids such as quercetin and kaemferol, green beans are good sources of the mineral silicon. While not as widely known as other micronutrients, silicon is essential for strong bones and healthy connective tissue. The cooked tomatoes in this recipe are an excellent source of lycopene, which has been associated with a lower risk of prostate cancer. Enjoy this side dish at picnics and barbecues this summer, or any time of year.

Ingredients

1 pound Romano beans or other green beans, trimmed and cut in 2-inch pieces

3 tablespoons extra-virgin olive oil

1 medium onion, sliced

1 teaspoon crushed red pepper flakes, or to taste

1 16-ounce can peeled and crushed Italian tomatoes with juice

Instructions

2 cloves garlic, mashed and allowed to sit for 10 minutes

1 teaspoon raw sugar

1 teaspoon dried whole oregano

1 tablespoon dried whole basil

Pinch ground allspice

Salt, to taste

1. Heat oil in a skillet over medium heat, add onion, and cook, stirring frequently until onion is translucent. Add red pepper flakes and tomatoes. Next, add remaining ingredients except for beans, bring to a boil, then reduce heat and allow to simmer until sauce is thickened, about 10 minutes. Adjust seasoning if necessary.

2. Add beans, mix well, cover, and allow beans to cook until they are just tender, about 5-7 minutes. If mixture is too dry, add a little water to prevent it from sticking to the pan—not too much, because the sauce should be thick. When beans are slightly tender, uncover, and cook 1 minute more.

3. May be served hot immediately or allowed to cool.