July 2008

Go Green – Green Beans, That Is!

Reap the benefits of beans!  Summer is peak season for green beans, so kick your dinner up a notch with this snappy legume.

 

Whether you call them string beans or green beans, or if the first thing that comes into your mind is the Jolly Green Giant, this veggie packs a power punch.  One of the few varieties of beans that can be eaten fresh, green beans is low in calories (43.75 calories in a whole cup!) and is loaded with plenty of nutrients.

 

Get ready for a power-packed lesson in all things green beans!

 

Fact 1:  Green beans offer plenty of helpful nutrients that offer cardiovascular protection.  It’s a very good source of vitamin A and vitamin C.  These are two important antioxidants that work to reduce the amount of free radicals in the body and prevent cholesterol from becoming oxidized (FYI:  oxidized cholesterol leads to blocked arteries, causing heart attack or stroke).  Vitamin C is also important to the immune system, stimulating white blood cells to fight infection, directly killing many bacteria and viruses and regenerates vitamin E.   

 

Fact 2:  This legume is also a very good source of fiber, potassium, folate, magnesium and riboflavin - all nutrients that also play a key role in cardio-protection.  But that’s not all!  The folate in green beans can promote colon health by preventing DNA damage and mutations in colon cells.  Riboflavin can help reduce the frequency of migraine attacks.

 

Fact 3:  If you’re looking for iron, skip the red meat!  Green beans are an excellent source of iron, providing a lot of energy for a lot less calories (not to mention that the beans are fat-free).  One cup of green beans provides 8.9 percent of the daily value for iron. 

 

Fact 4:  Green beans also contain 6.5 percent of the daily value for copper, which along with manganese (another mineral for which green beans are an excellent source), can help reduce the symptoms of rheumatoid arthritis. 

 

So what to do with all this good stuff?  Green beans can make any meal healthier.  They’re a classic ingredient in Salad Nicoise, a French cold salad dish that combines steamed green beans with tuna fish and potatoes.  Try sautéing them with shiitake mushrooms or make green beans almondine by sprinkling slivered almonds on sautéed beans.  Another delicious meal is combining roasted green beans, red peppers and garlic with olive oil and seasonings for a delicious salad. 

 

When it comes to buying green beans, go to a store or farmer’s market that sells them loose so you can sort through them and choose the beans of the best quality.  Make sure the beans feel smooth and have a vibrant green color with no brown spots or bruising.  The beans should also have a firm texture and “snap” when broken.  Green beans taste the best if they’re used right away, but they can be refrigerated in a sealed plastic bag for up to five days.  Before using green beans, wash them under running water and remove both ends of the beans by either snapping them off or cutting them with a knife. 

 

Go green this summer and reap the benefits!