Many beans are in season in July and August and so are at their best.This includes green beans such as runner and french beans but also borlotti and broad beans. Green beans are low in calories and fat and high in fibre, antioxidants, vitamins, and minerals. They also contain protein so are a useful addition to your diet, especially for vegetarians or if you are trying to fill up on vegetables and reduce weight. Green beans can help reduce the risk of heart diseases due to their high levels of flavonoids, which are both antioxidants and anti-inflammatory and as such may reduce risk of blood clots.
They are also a great source of carotenoids such as beta carotene and lutein which are protective of your eyesGreen beans are a high fibre food and so help keep your digestive system functioning well. They also help to control blood sugar spikes and so can be a useful food for people with or at risk of diabetes.In terms of vitamins they are a good source of Vitamins A, C, K, folic acid, and Vitamin B6. They also are a good source of calcium, silicon, iron, manganese, potassium, and copper. This combination is very helpful for bone strength and regeneration
Nutty Bean Salad (Serves 2)
150g green beans, topped and tailed
2 red peppers, sliced
4 tbsp chopped fresh coriander
4 tsp sesame seeds toasted
60g brazil nuts, chopped
2 tbsp olive oil
1 tbsp balsamic vinegar
½ tbsp red wine vinegar
½ tsp Dijon mustard
Salt and freshly ground black pepper
Place the green beans into a steamer and steam for 4-5 minutes, until tender. Transfer to a bowl, add the rest of the salad ingredients and season to taste with salt and freshly ground black pepper. Stir well to combine then serve.