I recently received green beans in the organic produce box we get. I made Green Beans, Walnuts, and Onions. LOVE THAT. So this past weekend I bought some green beans at our Farmers Market. I plan to make that again. It is so good. My husband even mentioned after I made it that he doesn’t care for green beans nor walnuts, but he loves that . . . what did I tell you? I like green beans. I don’t make them often because . . . well, you know. Sometimes, if I am not making the previously mentioned recipe, it is probably because I don’t have walnuts, so I just sauté the green beans. I don’t typically boil vegetables. I just sauté them cooking them only slightly. I like them to still have crunch when I bite into them. I don’t like soggy beans. I cook them basically the same as if I am cooking them for the recipe. Green beans are good healthy vegetable.
Most vegetables lose some nutrients in the cooking process. Also for most vegetables the less they are cooked the better. According to several sources on the internet one cup (100 grams) of raw green beans yields:
31 calories
12.20 mg of Vitamin C
14.40 mcg of Vitamin K
690.00 IU of Vitamin A
0.14 mg of Vitamin B6
211.00 mg of potassium
2.70 g of Fiber
33.00 mcg of folate
37.00 mg of Calcium
1.83 g of protein
0.07 g of omega-3 fats
Green beans are a great source of anti-oxidants such as Vitamin C and Beta-carotene. In addition to the anti-oxidants; Vitamin C and Beta-carotene, the rich color of green beans provide phytonutrients like carotenoids, another anti-oxidant. As a reminder antioxidants help the body reduce the inflammation. More and more studies are linking disease with chronic inflammation. You know my theory . . . food that can help our body reduce inflammation is something we want to add to our diet.
Green beans can be eaten raw. Just munch on them like you would a carrot or a slice of bell pepper. Green beans also make a great addition to a salad. Cut them up and throw them in a green salad or a pasta. I love vegetables that can be eaten cooked or raw. When they can be eaten both ways it is almost as if they will be eaten more often because of the variety in which they can be eaten. I would eat them a lot more if my husband liked them. I don’t really like to make him eat stuff he doesn’t like even though it is good for him.
It really is funny because these used to be the only kind of beans I like. Now I somewhat like garbanzo beans, and I eat kidney beans in certain recipes like my bean salad or red beans and rice (For Bean Salad recipe click here / For Red Beans and Rice recipe click here).
So do you like green beans? Do you like to eat them raw? How do you like to cook them? Have you tried the Green Beans, Walnuts, and Onions?
Terre Pruitt's Blog 