Graciously Nutritious Green Beans

Fresh and light emerald green – ‘green beans’ or the ‘common
bean’ are typically referred to as string beans. Modern varieties
are known as ‘stringless beans’ as there is no need to remove the
fibrous ‘string’ that runs down the length of it. Related cousins
are the broad, round, runner, dwarf and snap beans, sized
short or long. Deliciously tender, sweet, and fresh tasting –
the whole pod can be eaten.

It is one of the longest cultivated plants, 6000 years ago in
South America originating in Peru. Green beans are picked
while still immature and the inner bean is just beginning to
form.

Compared to dry beans they provide less starch and protein.

They are an excellent source of
Vitamin C – an anti-oxidant for cellular regeneration, which
also supports the immune system, and vitamin K – important
for maintaining strong bones, as well as manganese. Beans are
a very good source of dietary fibre, vitamin A, potassium, folate,
and iron. They are also a beneficial source of magnesium,
thiamin, riboflavin, copper, calcium, phosphorous, protein,
omega 3 fatty acids and niacin. Fibre, potassium, folate, and
magnesium are beneficial for heart health – magnesium and
potassium work together to lower high blood pressure and
fibre helps to lower high cholesterol levels. Vitamin A – an
anti-oxidant supports optimal immune function. Iron is
essential to energy production. And there’s more – green
beans strengthen the spleen, pancreas and kidneys, are used
for diabetes and to treat diarrhea.

Wow, loaded with zesty nutrients!

Beans are best when they have a smooth feel, firm texture,
are vibrant green, fresh and tender. When tender they snap
when broken. Birthed in Spring, and dependent on good
weather, they can be expected in stores around October until
February. Beans are ethylene sensitive – which lessens their
shelf life so are best stored in biodegradable or plastic bags
in the fridge away from apples, tomatoes, bananas, avocados
and kiwifruit. They should keep for about seven days.

When preparing you only need to cut a bit off the top and
keep the end part as it stores a lot of goodness there. Nutritious
tasting when steamed or sautéed – especially with carrots, onion,
shitake mushrooms, tamari and lemon. Delicious stirfried or
baked especially in casseroles. Roast with red peppers and garlic
and combine with olive oil and seasonings for a tasty addition
to salads. Enjoy!