Green beans

Also known as string beans or French beans, they take just a few minutes to cook and can be finished with a splash of olive oil or a squeeze of lemon juice and a knob of butter.

Buying and storing

It's important to choose beans that are firm and without blemishes so that they'll be fresh and crisp when you cook them. You'll want beans that have a strong green colour and are not brown and wrinkled.

Keep them in a plastic bag in the crisper section of your refrigerator for up to 5 days.

Nutrition

Green beans are packed with health benefits so they're great to work into your weekly meals. They're low in kilojoules, high in fibre and a good source of vitamin K, which is important for normal blood clotting and strong bones. They're a rich source of the antioxidant beta-carotene and contain vitamins C and A, manganese, folate and potassium.

Cooking

While many of us have memories of beans boiled within an inch of their life, green beans are best lightly cooked and can even be eaten raw. They partner well with Asian flavours in stir-fries, but are also used throughout Italian cooking, highlighting their versatility in the kitchen and the array of flavours they go with. It's easy to give boiled beans a bit of zest by tossing them through pine nuts and lemon juice, or making a garlic-thyme butter to melt over the top.

Source

Super Food Ideas — February 2014 , Page 12

Author

Claire Brookman