NDSU Extension - Sargent County


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Bring On the Green Beans

Bring On the Green Beans 7/10/20Long, slender, crisp green beans.  Picked fresh from the garden, they are a wonderful summertime treat.  Yum!  When they are “out of season,” beans can be purchased frozen or canned.  Choose the low-sodium version when purchasing canned beans, or simply drain and rinse the canned green beans before cooking.

When there are more beans than you can eat raw or fresh cooked, pickling or home canning is a popular way to preserve the excess.  Since they are a low-acid food, beans require the use of a pressure canner to be canned safely and avoid the risks of botulism poisoning.  If pickling them, such as in Dilly Beans, use a hot water bath canner for processing.

Accurate recommendations and procedures for home-based food preservation are available from the Sargent county office of NDSU Extension (701-724-3355), or online at https://www.ag.ndsu.edu/food/food-preservation, and a Field to Fork snap beans publication is available upon request or online at  https://www.ag.ndsu.edu/publications/food-nutrition/field-to-fork-snap-beans/fn1798.pdf

Fresh-picked beans can be rinsed under cool, running water and stored whole in the refrigerator for up to one week.

Like most vegetables, beans are a low in calories, fat-free, and nutrient rich.  For example, one cup of fresh green beans has only 31 calories but is packed with vitamins and minerals, including vitamin A, vitamin C, vitamin K and potassium.

Vitamins and minerals have play important roles in health.  Vitamin A helps keep our eyes healthy and our immune system strong.  It also promotes cell development. Vitamin C plays a role in keeping our immune system strong, too, and it also helps our body heal quickly. Vitamin K plays an important role in the clotting of our blood, as well as contributing to calcium production to strengthen our bones.

Potassium is a mineral.  It helps maintain fluid balance which helps regulate blood pressure and plays a role in keeping your heart healthy.

Diets that are rich in fruits and vegetables provides these and other vitamins and minerals that can help reduce the risk of obesity, cancer, cardiovascular disease, osteoporosis, macular degeneration and an impaired immune system.

“Creamy Basil Dip” is great to use when snacking on fresh green beans. To prepare it, mix together the ingredients listed below and keep refrigerated until ready to serve.

  • ⅓ c. low-fat mayonnaise
  • 2 Tablespoons low-fat milk
  • 1 teaspoon onion powder
  • 1 Tablespoon fresh basil, chopped

Photo Source: https://pixabay.com/photos/green-beans-produce-food-fresh-3566824/ (downloaded 7/14/20)

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