These Roasted Green Beans with Mushrooms and Bacon are weeknight-easy with weekend flair. They are gluten/grain/dairy/egg/soy and sugar-free, Paleo compliant, and low carb. With only a sheet pan, a hot oven, and a few ingredients, you can transform a pound of green beans into a savory delight.
Last November when the leftover turkeys went on sale, I bought one and tossed it in our chest freezer for a rainy day. That day arrived on a Saturday in early March when the slopes were too rainy for skiing. I roasted our “Random Turkey” using this dry-brine method. It was a fun opportunity to experiment without the pressure of Thanksgiving, and of course, afterward we had meals and turkey stock for days.
While the turkey rested and I worked on the gravy, I handed Noah a bag of green beans I had completely spaced and said, “Can you please do something with these?”
And just like Noah, he pulled this winner out of nowhere. Adding bacon to everything is one of his signature moves. I think he even lists it as his religion on Facebook- ha! Anywho, Noah is the author of this one, and that usually means bacon is involved and big flavor is guaranteed.
Mushrooms and Selenium
I just noticed that this is my third recipe in a row featuring mushrooms (oops, I promise I’ll give the shrooms a rest after this one), but I have a good excuse! Since embarking on this food-as-medicine quest, I’ve been growing a list of thyroid-superfoods that I purposely try to eat more often. Mushrooms linger at the top. I feel like I have permission to call mushrooms a “superfood” ever since Dr. Mark Hyman listed them on his list of 5 Favorite Superfoods, citing their anti-inflammatory, anti-cancer, and liver-boosting properties.
The reason I use mushrooms so much here on Hypothyroid Chef is that they contain substantial amounts of selenium. Selenium is one of the key nutrients for thyroid health, and mushrooms happen to be one of the top 10 foods highest in selenium.
“[Selenium] reminds us how vitally important our diets are to our overall health and well-being….In addition to assisting with the production of thyroid hormones, selenium is also critical in the regulation of thyroid hormonal levels. Several of the enzymes arranged around selenium are key factors in assuring that thyroid hormone levels remain balanced.”
She goes on to explain how selenium and iodine are natural partners, and deficiencies in either should be avoided. How do we do that? Well, these Roasted Green Beans with Mushrooms and Bacon are one method of selenium delivery that’s easy to swallow.
What About the Beans?
Green beans are a non-goitrogenic vegetable and are on my list of hypothyroid favorites. The caveat is that they are a legume, and if you are on a gut-healing protocol like the AIP or Paleo diet, you know that you’re supposed to avoid beans. The reason why is because of anti-nutrients like phytates and lectins found in legumes. These anti-nutrients can be hard on the gut, and also reduce the bioavailability of nutrients in your legume-containing meal. But green beans fall into a gray area and are probably fine for most of us.
Her conclusion is that compared to dried beans, the level of anti-nutrients in green beans are comparatively very, very low, and further diminished via cooking. Green beans also differ from dried in that we eat the whole pod, which comprises their bulk, and does not contain significant amounts of anti-nutrients. Therefore, she recommends enjoying green beans if you are on Paleo, but (and this is why I even mention this at all) those on a very strict AIP diet may wish to avoid any amount of exposure to legumes, even green beans.
Wondering about the other ingredients? Let’s take a look at their hypothyroid-specific health bennys:
- Green Beans are a non-goitrogenic vegetable and are considered okay for Paleo dieters, unless you are on a strict AIP regimen. A 1 cup serving 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.
- 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 by most standards, but as a chef, I can tell you it is one of the best tasting animal fats there is. Although health claims once made in regards to 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 from Hypothyroid Chef, and by all means, enjoy the beans!
Wishing you the best of health,