A Bite-Size Read for Your Health and Waistline
Do you remember being a kid and dreading green beans for dinner? Often the canned version was mushy and sometimes had a strange flavor from the liquid in the can. That experience probably turned you off green beans for a while, but they are worth another look.
Green beans are healthy, high-fiber vegetables packed with protein, vitamins, minerals, and antioxidants. They can be delicious too. A cup of green beans has about 32 calories, 2 grams of protein, no fat, 6 grams of carbs, 2 grams of fiber, and 2 grams of sugar. They provide about 12 milligrams of vitamin C, which supports the immune system and collagen production to protect skin from oxidative stress. In a cup of raw green beans, you also get 690 IU of vitamin A, which supports immune health, vision, skin health, and even reproductive health. In addition, green beans contain vitamin K, niacin, vitamin B6, and vitamin E. For minerals, they provide calcium, iron, magnesium, phosphorus, potassium, and zinc. These vegetables offer both macronutrients and micronutrients that support overall health.
It might be time to give green beans another chance. When selecting green beans, look for a bright green color and firm texture. The best season is from summer to fall, which makes local farmer’s markets a perfect place to shop. Frozen green beans are a good option too if you need convenience or are on a budget. If you choose canned, rinse them well and check the sodium content.
You can eat green beans raw, which makes them a fresh addition to a veggie and dip platter at your July 4th BBQ. When you cook green beans, trim the tail end and remove any soft spots before washing. There are many ways to cook green beans. Avoid boiling as it may reduce water-soluble vitamins like vitamin C and B. They cook quickly, so don’t overdo it. You can bake green beans into fries, add them to stews or soups, serve them as a side, pickle them, or roast them with parmesan. Flavoring options are endless, from savory to citrusy.
These tips make green beans more fun and flavorful than the canned versions of the past. They are a creative way to add variety to meals while getting healthy nutrients. With these strategies, green beans can easily become a favorite vegetable in your kitchen and a staple for your healthy eating habits.