Preparing Fresh Green Beans for Your Health!

Preparing Fresh Green Beans!

Preparing fresh green beans as part of your healthy diet regime is really a win, win situation!

Not only are they considered by many as one of their favorite vegetables but green beans calories count at a mere 31 calories per 100 gram.

Whether you call them string beans, snap beans, or haricot verts, green beans are healthy, versatile and delicious.

Many of us have enjoyed green beans since we were children, but we often did not consider their nutritional contents. We simply consume them because they are yummy!


However, green beans contain anti-oxidants, caretenoids and flavonoids that are essential for maintaining optimal health. Silicon found in green beans has shown great benefits to bone health and connective tissue maintenance. The anti-inflammatory benefits support our cardiovascular system and studies are being done to see where this also aids those with type 2 diabetes.

By preparing fresh green beans for your consumption you are including a vegetable rich in dietary fiber which has many health related benefits. Dietary fiber provides protection to the colon membrane and helps fight against cancer causing chemicals. It can lower cholesterol and will inhibit the rise of blood sugar subsequent to a meal, a perfect veggie for those suffering diabetic conditions.

The only caveat is green beans have an ingredient called oxalates which in abundance may crystallize in our system. Although not of high concern generally, those with existing kidney or gall bladder issues may wish to consult their doctor whether or not green beans may be something to reduce or avoid.

Vital Nutrients

  • Antioxidants
  • Vitamins K, C, A, B2, B6, B12
  • Manganese
  • Phosphorus
  • Dietary Fiber
  • Folate
  • Calcium
  • Potassium
  • Iron
  • Beta-carotene

Preparing Fresh Green Beans and Freezing Green Beans

Green beans are relatively an easy vegetable to store, prepare, and incorporate into our diets. However, if you like to buy in abundance during their prime season, then certain considerations may apply.

If possible, try to select your green beans from the bulk bins at your local market. This way you can examine the green beans to make sure they are firm, green, and have not changed color. Although the packaged varieties are convenient, they cost a few cents more, and you may not be in total control over the quality.

Green beans store well in the freezer but studies have shown that they start to degrade in nutrition after about three months. Try to consume your green beans within this time. Also, some have claimed that blanching prior to freezing may preserve the nutrients,on which the jury is still undecided. However, you may compromise the texture of your green beans by doing this.

Steaming is still the best and most nutritional way to prepare your green beans. To add a bit of flavor when steaming, lay a couple onion or lemon slices over your beans to give them an added kick as they cook!

Blue Green Beans

  • 2 cups green beans
  • 1 cup cherry tomatoes (cut into halves)
  • ½ cup crumbled blue cheese
  • ¼ cup crushed walnuts
  • Olive Oil
  • seas salt & cracked pepper

This is a fast and simple recipe that will accompany your protein dish or can be served chilled as a salad!

Begin preparing fresh green beans by trimming the stems and rinsing.
Start by par-steaming the green beans for about 5 minutes to begin to tenderize. Stop the cooking by running under cold water and set aside to drain.

Bring one tablespoon olive oil up to medium heat into pan. Add green beans and cherry tomato halves and toss to evenly heat through. Do not overcook to keep the firmness of the tomatoes. You just want to start to release their sweetness.

After 3-5 minutes remove green beans and tomatoes and place in serving bowl. Sprinkle with blue cheese and walnuts and give a gentle toss. Sprinkle with salt and pepper to taste.


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