What everyone ought to know about green beans.
Health benefits of Green beans
- Fresh green beans are very low in calories (31 caloriess per 100 g of raw bean pods) and contain no saturated fat. Nevertheless, these lean pod vegetables are a very good source of vitamins, minerals, and plant derived micronutrients.
- The beans are very rich source of dietary fiber (9% per 100g RDA) which acts as a bulk laxative. Fiber helps to protect mucousa in the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the gut. Adequate amount of fiber has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colon.
- Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
- Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV-light filtering functions. It is, therefore, green beans offer some protection in the prevention of age-related macular disease (ARMD) in the elderly.
- Snap beans are a good source of folates. 100 g fresh beans provide 37 µg or 9% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Good folate diet when given during preconception periods and during pregnancy may help prevent neural-tube defects in the newborn babies.
- They also carry good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
- In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the antioxidant enzyme,superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure
Packet-Roasted Balsamic Green Beans & Peppers
- 2 tablespoons extra-virgin olive oil
- 2 teaspoons Dijon mustard
- 2 teaspoons pure maple syrup
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 12 ounces green and/or yellow beans
- 2 bell peppers, thinly sliced lengthwise
- 1/3 cup toasted pine nuts, (see Tip)
- 2 tablespoons balsamic vinegar
- Preheat oven to 400°F (or see Grill Variation, below).
- To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
- Mix oil, mustard, syrup, garlic and salt in a large bowl. Add beans and peppers; toss.
- Place one-fourth of the vegetable mixture (about 1 cup) on one side of each open heart fairly close to the crease and leaving at least a 1-inch border around the edges for folding. Sprinkle with pine nuts.
- Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the vegetables are tender, about 15 minutes. Let packets rest unopened for 5 minutes. Drizzle the vegetables with vinegar just before serving. (SERVES 4)
Per serving: 199 calories; 15 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 15 g carbohydrates; 4 g protein; 5 g fiber; 333 mg sodium; 389 mg potassium.
Nutrition Bonus: Vitamin C (150% daily value), Vitamin A (50% dv).
REGISTER NOW for our next clinic – “Farm to Fork”
We will educate you on our local farms and CSA’s (Community Supported Agriculture). We will also have a CSA box from New Earth Farms in which we will use to prepare a meal.
When – Saturday, June 18th
Time – 10 am
Where: Virginia Garden Organic Grocery (Virginia Beach Farmers Market)
Costs – $35 (bring a friend for FREE!!)
Register HERE – http://nutritionforalifetime.biz/classes-and-clinics/