Roasted Green Beans with Mushrooms and Bacon
Armed with only a sheet pan, a hot oven, and a few accompaniments, you can transform a pound of green beans into a savory delight. Think weeknight easy with weekend flair. Plate them alongside seared scallops, grilled wild salmon, or a grass-fed steak, and voila! Dinner is served.
This recipe is so quick and easy and also happens to be gluten-free, dairy-free, Paleo, and AIP-friendly.
I have to pause and give credit to my husband here – he’s the one responsible for this recipe, and that usually means bacon is involved, and BIG flavor is guaranteed.
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Are Green Beans Paleo or AIP Compliant?
Green beans are considered fair game by many Paleo dieters, who otherwise avoid beans. Medical biophysicist and Paleo researcher Dr. Sarah Ballantyne, Ph.D., did an exposé on green beans and peas entitled “The Green Bean Controversy and Pea Gate.”
Her conclusion was that compared to dried beans, the level of anti-nutrients in green beans is comparatively very, very low and further diminished via cooking. Green beans also differ from dried beans in that we eat the whole pod, which comprises their bulk and does not contain significant amounts of the "anti-nutrients" (like phytates), which are found in more significant amounts in other types of beans. Therefore, she recommends enjoying green beans if you are on Paleo.
Those on a strict elimination diet like AIP may wish to avoid any amount of exposure to legumes, even green beans. Once you've reached the reintroduction phase of AIP, green beans are fair game for reintroduction phase 1.
One of the shining-star benefits of green beans for Thryoid Thrivers is that they are one of the best dietary sources of silica, which can support hair growth, skin health, and nail health. They're also high in fiber and several other key supporting nutrients (see the Thryoid-Healthy Recipe Highlights below). So, if green beans work with your current dietary goals, the goodness coming off of this sheet pan is pretty easy to swallow.
Thyroid-healthy Recipe Highlights:
- Green beans: A 1 cup serving of green beans contains key thyroid-supporting nutrients like Iron (5% DV), Magnesium (6% DV), Vitamin C (20% DV), and Vitamin A (17% DV), as well as 4 grams of dietary fiber. Green beans are also one of the best dietary sources of silica, which can support hair growth, skin health, and nail health.
- Mushrooms: Just 1 cremini mushroom provides 7% DV of selenium, a nutrient important for the production and regulation of thyroid hormones.
- Sea salt is a natural source of iodine as well as numerous other bioavailable trace minerals.
- Duck Fat isn’t a health food, per se, but as a chef, I can tell you it is one of the best-tasting animal fats there is. Although health claims once made regarding duck fat have been contested, it is true that the composition of duck fat is 62% unsaturated fat and 33% saturated fat. Butter, in comparison, has 51% saturated fat.
Happy cooking, happy thriving, and by all means, enjoy the beans! (recipe below)
P.S. Need more thyroid-friendly recipe inspiration? I’ve got you covered. My Thyroid-friendly Everyday eCookbook features over 50 quick and easy, thyroid-friendly recipes your whole family will love. To take a peek at what’s inside, CLICK HERE.
More Thyroid-healthy Sides:
- Olive Oil Mashed Cauliflower and Sweet Potatoes (GF, DF, Paleo, AIP)
- Simply Perfect Wild Rice (GF, DF)
- Artichokes with Garlic, Lemon, and Fennel Aioli (GF, DF, Paleo)
- Herb Roasted Asparagus (GF, DF, Paleo, AIP)
- Wilted Greens with Pine Nuts, Garlic, and Golden Raisins (GF, DF, Paleo)
- Green Beans with Sun-dried Tomatoes, Garlic, and Almonds (GF, DF, Paleo)