Green Beans

Massachusetts Native Americans grew green beans with corn and squash. They called them the “Three Sisters of Life.”

NUTRITION

Green beans are a good source of several nutrients, such as:

Vitamin K aids in blood clotting and builds strong bones.

Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

Manganese strengthens bone health, assists with antioxidant function protecting you from aging and chronic disease, and plays a part in your metabolism and wound healing.

WAYS TO EAT AND COOK WITH GREEN BEANS

Aside from eating them straight out of the peel, you can enjoy bananas in many ways!

Green Bean Salad: Trim off the ends of ½ pound of green beans. Bring a large pot of water to a boil, and add green beans. Bring water back to a boil, and cook for about 4 minutes. Place beans in a serving bowl. Chop 2 tablespoons of nuts. Toast them in a small pan over medium heat until they become browned, about 2 minutes. Place nuts in a small bowl to cool. Add 2 Tablespoons of fresh parsley (or 2-3 teaspoons of dried parsley) and 2 Tablespoons of chopped onion to the walnuts. Stir to combine. In another small bowl, mix 2 teaspoons oil, 1 teaspoon vinegar and 1 teaspoon mustard. Toss the dressing with the green beans, top with the nut mixture and season with salt and pepper. Serve warm or at room temperature.

Nutrition Facts Serving size 1 cup

Amount per serving Calories 34.1

Total Fat 0.1g 0% Saturated Fat 0g 0% Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g 0% Sodium 6.6mg 0% Potassium 230mg 7% Total Carbohydrate 7.8g 3% Dietary Fiber 3.7g 15% Sugar 1.5g Protein 2.0g 4%

Vitamin A 15% Vitamin C 30% Calcium 4% Iron 6% Vitamin D 0% Vitamin B6 4% Magnesium 7% *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Green Beans and Salsa: Microwave 1 12-ounce steam-in-bag green beans for 2 minutes. Remove green beans from bag, and pat dry. On the stove, heat 2 teaspoons olive oil in a medium pan over high heat. Add green beans. Cook, stirring once or twice, until browned, about 4 to 5 minutes. Remove from heat. Add ¾ cup chopped tomato, ¼ cup salsa, 1 Tablespoon olive oil, 1 Tablespoon lime juice, 1 teaspoon honey (or maple syrup or sugar), and 1/8 teaspoon salt to the green beans in warmed pan. Stir to combine and serve.

Resources

Fruit

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Vegetables

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