The Best Way to Enjoy Garden-Fresh Green Beans

Fresh crunchy green beans are one of the most exquisite and expensive vegetables. They are also one of the most popular garden plants in the world.  They are bursting with flavor and have many health benefits:

1) Good for Weight Loss

Green beans are a good food to add to a meal for weight loss as the beans reduce blood glucose levels, making you feel full faster. Including green beans in a healthy meal can help you lose weight.

2) Strong Cancer-fighting Food

Green beans have many anti-cancer properties. They are high in antioxidants, full of good fiber, phenolic compounds and saponins, which have been found to end the spread of many cancers in the body.

The abundant peptides in green beans can stop the growth of cancer cells. According to research, eating green beans regularly has shown to lower the risk of colon, breast and prostate cancer.

3) Inhibits the Spread of HIV

In Hong Kong, a study that isolated a nutrient from French green beans found that HIV-1 (the most common strain of the infection) was considerably inhibited.

4) Helps Protect the Heart

Including beans in your meals four times a week was found to lower the risk of heart disease up to 22 percent, compared to only having them once a week. Also, the studies found that eating ¾ cup of beans a day lowered the risk of heart attack by 38 percent.

5) Keeps Bones Strong

Green beans are high in vitamin K, a nutrient needed by the body to build and keep bones strong.

Note: Even though green beans have many benefits, there are a couple of cautions. They do have oxalic acid which is found in many green vegetables.

Learn more: Do Greens Harm or Help Your Health?

They also have a small amount of phytic acid which in some people blocks mineral absorption. Phytic acid is found in most grains, nuts and seeds.


Green beans are a very good source of vitamin K, manganese, vitamin C, dietary fiber, folate and vitamin B2. Learn more: Green Bean Nutrition

Green Beans

How to Select and Store

  • The best place to buy your green beans is fresh and loose so that you can sort through them to get the best quality beans at a farmer’s market stall or store. They should feel smooth, be vibrant green and have no brown spots. The freshest beans will be firm and snap when broken.
  • When not in season, whole frozen green beans are an option.
  • Put them unwashed in a plastic bag and keep them in the crisper and they will keep for about seven days.

Cooking Tips

First wash them under running water and then cut off both ends of the beans.

To keep it simple steam the green beans for maximum flavor for 3 to 5 minutes; keep your eye on them because you don’t want to overcook them. If you are cooking the beans for a salad, pour ice cold water over them to stop the cooking and set the color.


Healthy Green Bean Salad - This recipe for Healthy Green Bean Salad is healthy, simple to make and perfect to take along to picnics and cookouts.

Green Bean And Tomato Saute - Sautéed green beans are so versatile, you could call this a fail-proof way to make them.

Curried Green Beans and Potatoes
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  • 1 large potato
  • 1 medium carrot
  • 1 medium onion
  • 2 handfuls of green beans
  • 2 tablespoons almond oil + 1/2 teaspoon
  • 1/4 cup water
  • 1 1/4 teaspoon Himalayan salt
  • 1 - 3 teaspoons curry powder
  • 1/2 teaspoon turmeric


  1. Wash the potato and dice it into cubes.
  2. Slice carrot into rounds.
  3. Put the potato and carrot into a steamer.
  4. Steam until they are just getting soft, about 5 - 7 minutes.
  5. Chop the onions
  6. Cut ends off the green beans and chop them in half.
  7. Add 2 tablespoons of almond oil in the frying pan and add the chopped onion and green beans.
  8. Saute on medium for about 3 minutes, then add 1/4 cup water and 1/4 teaspoon salt.
  9. Simmer for about 15-20 minutes until beans are nice and soft.
  10. Add the potato and carrot to the beans and onions in the frying pan.
  11. Add curry powder, turmeric and almond oil.
  12. Stir and saute for another 5-8 minutes until the taste of the curry mixes in with the vegetables.
  13. Add salt to taste.
  14. Now serve and enjoy.

Here is an easy recipe: Delicious Green Beans with Almonds

This is another whole meal in a pot: Yummy Pesto Pasta with Green Beans

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Marie W
Marie W22 days ago

Thank you for sharing.

Margie FOURIE5 months ago

Thank you, now to get fresh beans.

heather g
heather g5 months ago

Love fresh beans and dried beans.

Tanya W
Tanya W6 months ago

Thank you
Not a fan of beans

Chad Anderson
Chad A6 months ago


Glennis W
Glennis W6 months ago

Very informative love all types of beans Thank you for caring and sharing

Glennis W
Glennis W6 months ago

Great information and advice Thank you for caring and sharing

Glennis W
Glennis W6 months ago

Very interesting article Thank you for caring and sharing

Zahra I
Zahra I6 months ago

Thanks for the article and yummy recipes. I have lot's of green beans fresh from the garden.

Naomi B
Naomi B6 months ago

Thanks for sharing!