Green Beans – Nature’s Multivitamin

 
Green beans are an excellent source of protein and fibre; vitamins A, B complex, C, and K; and the minerals iron, magnesium, manganese, and potassium. This makes green beans one of the most nutritious foods on the planet – sort of like a vegetable multivitamin.

Green beans can be called by many other names: French beans, runner beans, winged beans, string beans and snap beans. Essentially, green beans are the unripe fruit of of any kind of bean. All over the world, they’re enjoyed steamed, boiled, stir-fried, or baked in casseroles. Green beans are much easier to digest than mature dried beans, so they are well tolerated by most people.

Here’s why green beans are a must have on your dinner plate:

1. Eat green beans to lessen your chances of a painful sunburn: Green beans are high in carotenoids like beta-carotene and lutein. Carotenoids are normally found in fruits and vegetables that are red or orange in colour. These pigments are masked in green beans by their high amounts of chlorophyll, which turns the plant green. Beta carotene and lutein have been shown to stop erythema, which is the redness and inflammation that occur on the skin when you get sunburned.

2. Green beans are high in chlorophyll: Chlorophyll is researched for its ability to stop the multiplication of tumor cells caused by benzopyrene toxicity. Benzopyrenes are created when meats are charred and overly well-done. Be sure to include green beans at your next barbecue to counteract the toxic effects of these known carcinogens.

3. They have the highest antioxidant value of the bean family: Green beans contain quercetin and kaemferol, two very potent antioxidants. These antioxidants are being researched as a complementary treatment for Parkinsons disease to stop the death of dopamine-creating cells and potentially slow the progression of the disease.

4. Green beans promote healthy skin and joints: Green beans are high in the mineral silicon, used to support the integrity of our connective tissue including cartilage, ligaments, skin and bones. Silicon has also been shown to improve bone health in post-menopausal women.

5. Decrease your chances of bone fractures: Green beans are high in vitamin K, which is needed to moderate blood clotting as well as aid in the development and strength of the bone matrix. Vitamin K has been directly linked to the prevention of bone fractures and osteopenia.

The picture below is from the blog Bron Marshall and offers the following unique receipe. This will be sure to please your family and dinner guests.
Green Bean, Goat Cheese and Kalamata Salad
250 grams of fresh green beans, topped and tailed
75 grams of Kalamata olives, stoned and sliced
Juice of 1 lemon
2 tablespoons of extra virgin olive oil
freshly ground black pepper
maldon sea salt to taste
75 grams of goat’s milk fromage blanc, ricotta, soft feta or similar
  1. First blanch the green beans in boiling water for 2 to 3 minutes and refresh in iced water.
  2. When cool, slice the beans as thinly as you can lengthwise.
  3. In a bowl toss the beans, with sliced olives, lemon juice, extra virgin olive oil, pepper and salt to taste.
  4. Lastly, crumble the cheese and very gently fold through the beans so as not to break it up too much or turn it to a creamy dressing!
  5. Divide into 4 portions and serve immediately.

Sources: womenshealthmag.com, chatelaine.com



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1 Comment

  • Reply
    Bam's Kitchen
    May 14, 2013 at 4:49 pm

    Lovely salad and preventing sunburn at the same time. You have to love that. The sun can be quite brutal in HK in the summer. Wishing you a great week. BAM

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