Get snapping

Green beans make summer complete (and keep your heart fit)

By Teller Stalfort, RD, MPH, UVA Health System

Nothing says ‘summer’ like the crisp snap of a green bean freshly picked from your garden (or plucked from your local farmer’s market). This August, consider the unbeatable combination of green beans fresh taste and heart-healthy benefits. Green beans -- also called snap beans or string beans -- remind us of our youth and are a timeless favorite for good reason.

Green beans come in a surprising array of colors, from green to yellow to purple (the purple beans turn green when cooked). This yummy, low-fat and low-calorie vegetable offers a wide variety of nutrients. 

A ½ cup serving supplies:

• fiber and vitamins A and C to help keep your heart and arteries clean and flexible by preventing or slowing the build-up of cholesterol plaque
  

• calcium, potassium and folate -- important agents in maintaining optimal blood pressure control.
  

How to pick the best

Look for small, thin, firm beans with smooth, tight skin. Discard any that are past their prime (limp or have leathery, discolored skin). Listen for the distinctive snap when you break a bean in half indicating its freshness. Snap beans are best when cooked or eaten as soon after harvesting as possible. 

For storage, wrap a damp paper towel around them and store in a plastic bag for up to a week.  If stored after a week, try trimming the stem ends, then blanch, cool and freeze.

5 ways to prepare the perfect beans

It is not hard to overcook a green bean. Timing is everything. Here are five ways to ensure that your beans come out beautifully and add bright color and interesting shape to your plate:

Microwave: Place beans in a large glass baking dish. Add 1⁄4 cup low-sodium, fat-free broth (or water). Cover and microwave on High for 4 minutes.

Roast: Preheat oven to 500°F. Spread beans on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and beginning to brown, about 10 minutes.

Sauté: Heat 2 teaspoons walnut oil in a large skillet. Add beans; cook, stirring constantly, for 2 minutes.

Steam: Place beans in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and steam for 5 minutes. 

Boil: To retain the bright green color, cook the beans briefly in boiling water (also called blanching). Some may suggest using salted water but your blood pressure will thank you for bypassing this step.

For a little more flavor, try green beans with almonds and garlic from the July Seasonal Cook Event.

No summer dinner is complete without the beauty and nutritious splendor of this American classic.