📋 Ingredients (Serves 2–3)
- 1 cup green beans, trimmed and chopped
- 1 cup carrots, peeled and sliced thin
- 1 tbsp olive oil (or tolerated fat)
- Pinch of sea salt
- Optional: 1 tsp swede mash or pumpkin purée for coating
- Optional upgrade: ¼ tsp leek-infused oil (Green Zone only)
👩🍳 Method
- Steam carrots for 4–5 minutes until beginning to soften.
- Add green beans and steam together for another 3–4 minutes, until both are tender but not mushy.
- Drain and toss with olive oil and salt while warm.
- For extra softness (🟥 Red Zone): mash slightly or stir through pumpkin/swede purée.
- Serve warm or at room temperature.
✅ ALPIMS Diet Suitability
| Criteria | ✅ Suitable? | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ | Use fresh vegetables, serve immediately or freeze |
| 🌿 Low/Moderate Salicylate | ✅/⚠️ | Carrot = low; green beans = moderate, so rotate |
| 🌾 Gluten & Dairy-Free | ✅ | Naturally compliant |
| 🧠 Sensory-Safe | ✅ | Soft texture, muted aroma, can mash if needed |
| 🌀 Low-Inflammatory | ✅ | Mild and gut-friendly |
| ✅ GERD/IC/PBS | ✅/⚠️ | Gentle for most; skip salt/oil if flaring |
🧠 Zone Variations
| Zone | Preparation Tip |
|---|---|
| 🟢 Green | Add chives or mild herbs for flavor lift |
| 🟡 Yellow | Leave plain, soft, and warm—not hot |
| 🔴 Red | Lightly mash or blend with swede for extra softness |
| ⚫ Black | Serve with broth, mash finely, or replace with pumpkin purée |
