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What everyone ought to know about green beans.

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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

http://www.nutrition-and-you.com/green_beans.html

Packet-Roasted Balsamic Green Beans & Peppers

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INGREDIENTS

  • 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

PREPARATION

  1. Preheat oven to 400°F (or see Grill Variation, below).
  2. 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.
  3. Mix oil, mustard, syrup, garlic and salt in a large bowl. Add beans and peppers; toss.
  4. 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.
  5. 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/

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