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Haricots Verts with Ginger & Pecans

A Bright, New Twist on Green Beans

Lisa Fielding, D2D’s contributing chef, recommends Team D2D and all our readers to immediately exchange that tired green bean casserole for this bright, complex dish that triumphs over its soggy cousin. And we couldn’t agree more.

Consider this as a worthy accompaniment to your Thanksgiving turkey, or as a bed under a grilled salmon filet. No matter how you prepare it, you won’t be disappointed.

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Haricots Verts in Browned Butter with Caramelized Ginger & Pecans

Serves 8

Ingredients:

  • 1 lb. haricot verts, trimmed and washed
  • 1 inch knob of fresh ginger peeled and cut into thin matchsticks
  • 1/3 cup pecan pieces toasted in a skillet for 2 minutes
  • 1 stick salted high quality butter

Instructions:

  • Prepare an ice bath. Either steam or blanch haricot verts until tender but still snap when broken in two. Steam will take around 3 minutes. Blanching in boiling water around 90 seconds. Place in ice bath to stop the cooking process.
  • Melt butter in a skillet over a low heat. You don’t want to the butter to brown quickly. Toss in ginger and cook over low heat until matchsticks turn golden and crispy. Butter will brown simultaneously.
  • Remove haricot verts from ice bath and toss in a kitchen towel until completely dry. Toss with ginger butter and pecans. Platter and serve.

Hungry for more knowledge?

Click on the posts below to sate your curiosity about where our food comes from. And click here for more of our tried-and-true recipes. Bon appetit!

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Farmers Rise to Climate Challenges

Dire warnings of the terrible effects of changes in our global climate seem to be all around us these days.

No part of our lives has more at stake in this discussion than our global agriculture and food system. Weather extremes and changes in weather patterns certainly have the potential to disrupt our modern, efficient food delivery system.

There is more at stake than short-term supply disruptions, or spikes in what we have to pay for the food we put on our family tables. Climate issues raise important questions about long-term food security for literally billions of people.

But as we enter the northern hemisphere harvest season, data from private and public sources suggest we’re more than holding our own in the quest to deliver food security for everyone, everywhere.

Despite significant weather-related disruptions to agricultural production in some parts of our world, our global network of agricultural production and trade once again has provided an abundant supply of the cornerstone commodities that form the foundation of our worldwide food system.

Climate Change – or Climate Peril?

The weather facts today are clear:

Catastrophic weather events continue to plague the planet, either as an element of global warming or part of a much longer-term cyclical pattern of cooling and warming. The debate doesn’t alter the fact that parts of our world have seen weather conditions that compromise farm productivity.

“Air temperatures on Earth have been rising since the Industrial Revolution. While natural variability, (e.g., solar flares, El Nino, La Nina) plays some part, the preponderance of evidence indicates that human activities—particularly emissions of heat-trapping greenhouse gases—are mostly responsible for making our planet warmer.

“According to an ongoing temperature analysis led by scientists at NASA’s Goddard Institute for Space Studies (GISS), the average global temperature on Earth has increased by at least 1.1° Celsius (1.9° Fahrenheit) since 1880. The majority of the warming has occurred since 1975, at a rate of roughly 0.15 to 0.20°C per decade.”

The image below shows global temperature anomalies in 2022, which tied for the fifth warmest year on record. The past nine years have been the warmest years since modern recordkeeping began in 1880.

Climate and Productivity

Parts of the European Union, for example, have seen dry conditions and heat that cut production of major crops such as corn and wheat. EU corn production, for example is down 8 percent from its five-year average of production. Wheat is down 8 percent this year, driven largely by soil moisture conditions and heat.

But the picture is very different in other parts of the global farming system. The data can become almost mind-numbing.

But the conclusion is clear. The recent USDA World Agricultural Production report demonstrates that farmers worldwide continue to find ways to boost their output, no matter the climate changes.

For instance:

  • In the United States, corn production is up 10 percent above last year, driven to a remarkable average of 183 bushels per acre – more than 6 bushels above last year. Though  size of the crop this year is likely to be a touch smaller than last year, production growth continues to be impressive.
  • In Canada, despite its challenging geographic location north of the corn belt, corn yields have increased to an estimate 163-167 bushels per acre. Soybean production is up 12 percent from last year.
  • The southern hemisphere is doing its part, too.
    • In Brazil, soybean acreage has grown from roughly 10 million acres to more than 14 million, helping catapult that country ahead of the United States in production. Despite economic turmoil,
    • Argentina has seen soybean production rise by 92 percent over last year, driven by more acreage and yields that are 70 percent above last year’s number.
  • Malaysian palm oil production also is up – increasing by 6 percent from last year.
  • In India, rice production is up a full percentage point for last year, despite very slight decreases in per-acre productivity.

This year, we’re seeing farmers exploiting favorable weather and moisture conditions to drive steady increases in our farm productivity.

Some parts of our world are in fact seeing record production, based on smart use of science, technology and farm management practices. Yield increases continue to meet global demand – and in fact, produce carryover supplies that hold down prices to farmers and contribute to a highly competitive international marketplace for feed grains, food grains and oilseeds.

The U.S Department of Agriculture explains the situation in clear language:

Productivity Has Replaced Resource Intensification as the Primary Source of Growth in World Agriculture

“Since the 1960s, global agricultural output has increased at an average annual rate of between 2 and 3 percent (in volume terms, holding prices constant)…. Output growth was high in the 1960s (think Norman Borlaug’s ‘Green Revolution’), slowed in the 1970s (due to severely cold weather) and 1980s, accelerated in the 1990s and 2000s, but slowed again in the most recent period …. In this latest period (2011–21), global output of total crop, animal, and aquaculture commodities grew by an average rate of 1.94 percent per year.”

– USDA Economic Research Service

Productivity and Food Security

The remarkable ability of our global food system to meet the supply challenge has help create a food security picture very different from the worst fears of hyperbolic headlines. The below chart graphically demonstrates this by plotting historical post-harvest wheat, corn and soybean stocks (commodities for sale by the farmers and others; also referred to as ‘reserves’).

In reality, we continue to have not just sufficient but abundant stocks of the basic commodities we rely upon.

There’s no immediate evidence of traumatic shock to our food supplies, from climate conditions, conflict-driven market disruptions or other of the many factors that cause concern about immediate food security.

As serious as the long-term questions posed by climatic change may be, there’s no cause for panic at this time.

USDA also summarizes the overall picture for basic food commodities in stark terms:

  • Abundant supplies, growing carry-out stocks
  • Continuing downward price pressures, especially for farmers
  • Continued strong demand and highly competitive international markets

Trade and Food Security

This year’s harvest data also contains a helpful reminder of the importance of trade in a truly global food system.  The community of nations relies on an efficient system of moving commodities and food products from areas of abundance to areas of need.  Trade helps balance the disruptions caused by climate events and conditions with a steady supply of the foods essential to food security – and, for many, to human survival.

The United Nations Food and Agriculture Organization (FAO) estimates that global agricultural exports rose in value by almost three times between 2005 and 2022 – to almost $1.9 trillion.  For U.S. farmers, exports of agricultural products represented a market worth $195 billion, serving customers on more than 35 countries, according to USDA’s Foreign Agricultural Service.  Trade remains a critical component of our food security.

A Cautionary Note

To the layperson, growth of 1.94 percent may not sound all that impressive. But when applied to crops measured in the hundreds of millions and billions of bushels, it remains an impressive accomplishment.

Even so, many in the food security discussion caution that the overall growth in productivity – while laudable – may mask another element of concern. They worry that in some important parts of the world, notably some of the poorest areas most in need of greater farm productivity – may lag in the effort to boost yields. Lack of investment, political instability, vulnerability to weather extremes and drought and many other factors continue to pose serious challenges to improvement. However, that’s where the value of trade shines: when we move commodities from countries of surplus to countries most in need.

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Eating for Healthy Mitochondria

Are you ready for a pop quiz?

Which bodily component is responsible for producing over 90% of the energy in your body cells, makes up 40% of each heart muscle cell, can change shape to move around when needed, can grow and divide when more energy is required AND can produce hundreds of variations of proteins?

If you guessed mitochondria— ding ding ding — you are correct!

You have over 100,000 trillion mitochondria within your body right now that seamlessly work to create energy to keep your body functioning.

That amounts to a staggering 1,000 to 2,500 mitochondria in each of your cells, chugging away to keep all of your organs working as they should.

Biology Refresher: Mitochondria 101

Mitochondria convert food into cellular energy in the form of adenosine triphosphate, or ATP, through a process called oxidative phosphorylation. They efficiently break down carbohydrates and fatty acids, producing NADH, an enzyme used to generate ATP. ATP is unique because it cannot be stored and is immediately used as energy for our cells.

Foods that Fuel

While food is essential for mitochondrial performance, avoiding toxins and building muscle mass also play crucial roles.

For instance, even individuals with mitochondrial damage, such as those with Parkinson’s disease, can increase ATP production through strength training, as muscle cells contain more mitochondria.

Genetics also significantly influence mitochondrial function.

Particular diseases such as Alzheimer’s, muscular dystrophy, diabetes, Lou Gehrig’s disease, and certain cancers are linked to genetic mitochondrial dysfunction.

However, diet is a key factor in optimizing mitochondrial function, limiting oxidative stress, and promoting ATP production through essential vitamins, minerals, and amino acids.

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CoQ10 is the primary antioxidant in human cells

But what do antioxidants have to do with mitochondria and energy production?

  • Oxygen is a critical component in energy production and the oxidative phosphorylation process.
  • Antioxidants help protect mitochondria from any damage that can happen during this process – such as any strain on the cell from excess energy use.
  • This energy coupling leads to ATP formation as a carrier for both electrons and protons. And (bringing you back to biology 101 again), ATP can be converted into ADP—helping to support energy production further.
  • It is recommended that we get between 90-200 milligrams of CoQ10 per day. Foods rich in CoQ10 include soybeans, broccoli, peanuts, fatty fish, and oranges.

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Lipoic Acid and Acetyl L-Carnitine work hand in hand to improve age-related decline in mitochondrial bioenergetics

In other words, they aid in the recovery of fatty acids, increasing energy production and metabolic rate while reducing oxidative stress.

  • Lipoic Acid plays a crucial role in recharging other important antioxidants for mitochondrial health, like CoQ10 and vitamin E.
  • Acetyl L-Carnitine (“L-carnitine”) is an antioxidant that scavenges free radicals and promotes liver detoxification while boosting T-cell activation to help maintain immune function.
  • We should strive for between 600-1,800 milligrams of Lipoic acid per day, and about 3g of L-carnitine per day.

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Resveratrol induces pro-oxidant effects and antioxidant impact on mitochondria. 

Resveratrol’s benefits to cellular integrity are vast. Here’s how to get more of this invaluable antioxidant:

  • Resveratrol improves mitochondrial respiratory activity, boosting cellular reprogramming efficiency and cell growth.
  • Resveratrol is in many of our favorite Mediterranean diet foods, including red wine, blueberries, dark chocolate, and peanuts.
  • While there is no formal recommended daily dose of resveratrol, in order to see a biological effect, academics suggest a rather large spread of 5mg and 100mg per day.

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Vitamin E‘s abundant health benefits

With regard to mitochondrial and cellular health, vitamin E has three key functions:

  • Vitamin E prevents thyroid hormone-induced changes
  • It significantly reduces the production of free radicals, and
  • Vitamin E also elicits beneficial reactions in our cells

Essentially, it is the cell’s first line of defense when it comes to protecting the mitochondrial membrane from the damage free radicals cause.

Aim for 15 mg per day just by simply mixing sunflower seeds, avocado, and kiwi in a smoothie.

Harmful Foods = Malfunctioning Mitochondria

To stress the importance of the above food groups for mitochondrial health, it is essential to understand just the number of functions that the mitochondria in your cells impact.

While diet alone cannot change illnesses from genetics or excessive toxic exposure, it can fortify your mitochondrial function and serve as a supplemental treatment for these diseases.

There are also foods we should avoid in excess, as they can adversely impact mitochondrial function:

Added sugars

Excess sugar is well known to have unfavorable effects on critical functions of our body, most notably our gut and brain health. This is no exception to your mitochondrial health.

Sugar inhibits the mitochondria from quickly burning energy, especially in fructose form. Sugar then winds up being stored as fat and producing damaging free radicals.

Be sure to balance your vegetable intake with the fruit servings in your daily diet and opt for whole fruits rather than processed fruit products.

Refined Carbs

Simple carbohydrates have also been found to be problematic with mitochondrial health.

White flour, when eaten, quickly turns to glucose once digested—it might as well be table sugar.

Mitochondria tend to function better on a lower carbohydrate diet, as they are able to efficiently create energy rather than frivolously burning junk. Try to keep carbohydrates between 225 and 325g daily.

For further reading and the latest research, refer to:

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How bad is alcohol for us?

Sitting down for cocktails and dinner with friends and family is so enjoyable on a Friday or Saturday evening after a long week. But after tuning into an episode of Dr. Huberman’s podcast on drinking’s effects on our health, we took a closer look into how our body processes alcohol.

As it turns out, Dr. Huberman was onto something. New research has shown that the nice little drink in your hand can have more detrimental effects on our brain and body than we originally knew. In fact, emerging studies reveal that even low levels of alcohol consumption can have significant negative impacts on health.

So we gathered information from recent studies to answer some important questions:

Maybe those weekend cocktails are not such a good idea after all…

Alcohol metabolism, toxicity & cancer risk

When ingested, alcohol – also known as ethanol – is metabolized by the liver. This process involves converting ethanol to acetaldehyde, a toxic compound that damages cells and tissues. The liver uses the enzyme alcohol dehydrogenase to break down ethanol into acetaldehyde, which is then converted to acetate.

While acetate can be utilized as an energy source, the intermediate production of acetaldehyde is harmful and contributes to the toxic effects of alcohol​.

The liver, being the primary site of alcohol metabolism, suffers significant damage from prolonged alcohol exposure. Acetaldehyde can induce oxidative stress, leading to liver inflammation, fatty liver disease, and cirrhosis over time​.

But the damage doesn’t stop there. Acetaldehyde can circulate through the bloodstream, impacting various organs and systems. And ethanol and its metabolites can damage DNA and promote carcinogenesis through several mechanisms, including oxidative stress and interference with DNA repair processes.

The effects of metabolizing ethanol also influence hormone levels, increasing estrogen levels, a risk factor for breast cancer. This is why alcohol consumption is associated with an increased risk of various cancers.

Alcohol’s effects on the brain

Alcohol’s influence on the brain is multifaceted, affecting both structure and function:

Neurodegeneration:

Chronic alcohol consumption, even at low to moderate levels (7 to 14 drinks per week), can lead to brain atrophy, particularly thinning of the neocortex and other critical brain regions. In fact, Huberman suggests that anything beyond two drinks a week has negative consequences. This structural degeneration can impair cognitive functions, including memory and executive functions.

Neurotransmitter disruption:

Alcohol acts as a central nervous system depressant, influencing neurotransmitter systems. It increases the activity of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter, while simultaneously inhibiting glutamate, an excitatory neurotransmitter. This dual action leads to the characteristic sedative effects of alcohol and impairs cognitive functions and memory formation.

Behavioral changes:

Alcohol reduces the activity of the prefrontal cortex, the brain region responsible for decision-making, impulse control, and social behavior. This suppression can lead to increased impulsivity, risk-taking behaviors, and reduced inhibition, contributing to alcohol-related accidents and injuries.

Mood and mental health:

Alcohol disrupts the balance of serotonin and other neurotransmitters involved in mood regulation. This disruption can exacerbate conditions such as depression and anxiety. Regular alcohol use can lead to a cycle of dependence and withdrawal, further complicating mental health issues.

Impact on the microbiome

Alcohol has a significant impact on the gut microbiome, the community of microorganisms living in our intestines.

Alcohol kills both beneficial and harmful bacteria, leading to dysbiosis (microbial imbalance). This disruption can cause “leaky gut syndrome”, where the intestinal lining becomes permeable, allowing toxins and bacteria to enter the bloodstream. This condition is linked to systemic inflammation and a host of health problems, including liver disease and increased susceptibility to infections.

Maintaining a healthy gut microbiome is crucial for mitigating some of alcohol’s negative effects. Consuming probiotics and fermented foods, such as yogurt and kimchi, can help restore microbial balance and reduce inflammation.

Strategies to mitigate the effects of alcohol

The scientific evidence outlined here underscores alcohol’s potential risks.

From neurodegeneration to mental health issues, leaky gut, and increased cancer risk, its deleterious effects seem frightening, and rightfully so.

But this can feel contradictory to the social norms that encourage moderate alcohol consumption, making it a real challenge to curb this habit. And for those who enjoy the taste, like a fine wine or specialty bourbon, implementing personal behaviors that support this research can feel stifling.

However, we can exercise a few healthy habits that can help our body recover from the effects of long-term alcohol consumption while instilling new, healthier behaviors now.

Hydration is key

Proper hydration and a balanced diet are essential for mitigating the acute effects of alcohol, such as hangovers. Alcohol is a diuretic, causing increased urine production and leading to dehydration. To counter this:

  • Drink plenty of water before, during, and after consuming alcohol
  • Electrolyte solutions can help replenish lost minerals and maintain physiological balance

Dietary choices

Certain foods and supplements can help mitigate alcohol-induced oxidative stress and support liver function:

  • Antioxidants: Foods rich in antioxidants, such as berries, nuts, and dark leafy greens, can help neutralize free radicals produced during alcohol metabolism
  • B vitamins: Alcohol consumption depletes B vitamins, which are essential for energy production and brain health. Supplementing with B vitamins, especially B1 (thiamine), B6, and B12, can help reduce some negative effects
  • Milk thistle: This herbal supplement has been shown to support liver health and protect against alcohol-induced liver damage​

Improve gut health

Maintaining gut health is crucial for mitigating the negative effects of alcohol on the microbiome. Strategies include:

  • Probiotics and fermented foods: Consuming probiotics and fermented foods, such as yogurt, kimchi, sauerkraut, and kefir, can help restore the balance of gut bacteria and reduce inflammation
  • Prebiotics: These are non-digestible fibers that feed beneficial gut bacteria. Foods rich in prebiotics include garlic, onions, bananas, and asparagus
  • Zbiotics is a genetically-engineered probiotic drink that mitigates the effects of alcohol by breaking down the acetaldehyde.

Limit alcohol consumption

Reducing alcohol intake is the most effective way to avoid its negative health impacts. Strategies to limit consumption include:

  • Setting limits: Establish personal drinking limits and stick to them. For example, limit consumption to a certain number of drinks per week
  • Choosing healthy, non-alcoholic alternatives: The popularity of non-alcoholic beverages is growing, offering many options that provide the social experience of drinking without the negative health impacts. Non-alcoholic beers, wines, and mocktails can be enjoyable substitutes