Nutrition

Nutritional value

Green beans have a host of nutrients. They are an excellent source of vitamin K, manganese and vitamin C, a very good source of magnesium, potassium, vitamins B1 and B2, folate and iron, and have some vitamin E, iron, zinc, copper and omega-3 fatty acids. They are low in calories, and the anti-oxidant properties of vitamins A and C help guard against asthma, some cancers and heart problems. Young beans have useful fibre.

Using beans

It is essential to use only young, fresh beans. Runner beans should be no more than about 25-30cm long, and if they are fresh, they will break with a snap when bent in half. Older, longer beans tend to be tough and have 'strings' down each side. No amount of cooking will soften tough beans. The best runner beans are home-grown and picked shortly before eating. However, wrapped in damp paper, put inside a plastic bag and refrigerated, beans will keep fresh for a day or two. Store French beans the same way. Frozen green beans are available but have poor texture.