Green Beans: Health Benefits & Recipes

We all know that eating fruits and vegetables of all kinds can help reduce the risk of many inflammatory health conditions. This article will give you information on green beans and their many health benefits.

Many studies have shown that including more plant foods, such as green beans, in your diet can help decrease your risk of obesity, diabetes, heart disease, and overall mortality. Eating a diet rich in fruit and vegetables also promotes a healthy complexion, increased energy, and overall lower weight.

When we start specifically talking about green beans, we find that there are more than 130 varieties! Green Beans are a rich source of folic acid, fiber, vitamins A, C, and K. Here are some green bean health benefits we find particularly interesting:

  • According to Harvard Medical School, consuming more iron from plant sources such as spinach, pumpkin, and green beans appear to promote fertility for women of child-bearing age.
  • A low intake of vitamin K is associated with a higher risk of bone fracture. One cup of green beans provides 20% vitamin K, and 4% of your daily need for calcium.
  • Green beans are heart-healthy as they contain no cholesterol. Although your body needs some cholesterol for healthy cell growth, too much is bad for you. High cholesterol may lead to a build-up of fat deposits in your arteries, which can decrease blood flow to your heart and brain and cause a heart attack or stroke.
  • Green beans are low FODMAP food and can be enjoyed by many people who have chronic digestive issues.
  • Green beans contain protein, and your body needs protein to maintain healthy bones, hair, organs, and muscles. Protein is also essential to a healthy immune system. One cup of raw green beans has almost 2 grams of protein.
  • Raw green beans are a good source of vitamin C, which helps boost your immune system and protects your skin. They are also a good source of vitamin A, which is vital for your immune health, reproduction, and vision. Green beans are also a good source of minerals, especially manganese, which is essential to support your metabolism, bone health and promotes wound healing.

Green beans are available fresh or frozen. Fresh beans should be crisp and bright green. Whether you blanch them, sauté them, roast them or eat them raw, green beans are a nutritious addition to your diet.

A few quick tips:

  • Refrigerate fresh beans in a bag to maintain color and freshness.
  • Some green beans can be eaten raw. Just snap off each end and add to a salad or dip.
  • Roast the beans by spraying with olive or coconut oil spray and sprinkling with garlic and fresh cracked pepper. Roast at 425°F for 20–25 minutes, turning halfway through cooking or try these simple recipes to roast and air fry green beans for a quick side dish:

 

Green Beans Health Benefits

Simple Roasted or Air Fryer Green Beans

Are you looking for a delicious, healthy anti-inflammatory side dish that is quick to prepare in your oven or your air fryer? This is the recipe your whole family will enjoy!
Course Side Dish
Servings 4

Ingredients
  

  • 4 cups fresh green beans cleaned and ends snapped
  • 2 Tbsp olive oil
  • Salt, fresh cracked pepper and minced garlic to taste
  • Toasted slivered almonds or crumbled bacon for serving (optional)

Instructions
 

Instructions for Roasting

  • Preheat oven to 425°F.
  • Toss cleaned green beans in olive oil until all beans are coated. Place on a rimmed baking sheet.
  • Sprinkle with salt, pepper and garlic to taste.
  • Roast for 20-25 minutes or to desired tenderness, turning halfway through cooking.
  • Top with slivered almonds or crumbled bacon for serving, if desired.

Instructions for Air Fryer

  • Preheat air fryer to 400°F.
  • Toss cleaned green beans with olive oil until all beans are coated. Sprinkle with salt, pepper and garlic powder to taste, ensuring all beans have been seasoned. Place in a single layer in fryer basket.
  • Air fry for 10-12 minutes or to desired tenderness, turning halfway through cooking.
  • Top with slivered almonds or crumbled bacon for serving, if desired.

Notes

If you are on a diet that excludes oil, spray your green beans with olive or coconut oil spray before seasoning. You may need to spray them again when turning half way through cooking.
Keyword Anti-Inflammatory, Green Beans, Side Dish

 

Green Bean Salad

Green Bean Salad

This simple, delicious anti-inflammatory recipe can double as a side dish or a salad. Serve it hot or cold.
Course Salad, Side Dish
Servings 4

Ingredients
  

  • 4 cups fresh green beans cleaned and ends snapped
  • 4 Tbsp rice vinegar
  • 2 Tbsp olive oil
  • 2 small shallots finely chopped
  • 1 ¼ Tbsp grated ginger
  • 1 tsp honey
  • Salt and pepper to taste
  • ½ cup fresh cilantro leaves chopped

Instructions
 

  • Bring medium pot of water to a rolling boil. Add green beans and allow to boil for 5 minutes. Remove from heat and immerse green beans in cold water to stop cooking.
  • Meanwhile, in a bowl, whisk together vinegar, oil, shallot, ginger, honey, salt and pepper.
  • Toss with blanched green beans and cilantro leaves.

Notes

This dish can be served hot or cold.
If you like nuts in your green beans, try adding some toasted almond slivers to your dish just before serving.
Keyword Anti-Inflammatory, Green Beans, Salad, Side Dish

 

Green Beans Bundles

Green Bean Bundles

This is a favorite in my house. The flavors of green beans with bacon make everyone happy.
Course Side Dish
Servings 6

Ingredients
  

  • 2 lbs fresh green beans ends snapped
  • 1 lb bacon partially cooked
  • 4 Tbsp ghee or clarified butter melted
  • ¼ cup coconut palm sugar
  • Red bell pepper sliced
  • Garlic powder
  • Salt and pepper to taste

Instructions
 

  • Preheat oven to 350°F.
  • Blanch green beans in salted boiling water for 5 minutes. Cool beans under running water.
  • Wrap 1 slice of bacon around a bundle of 8-10 green beans. Place the bundles in a shallow baking dish. Lay a slice of red pepper across each bundle. Drizzle melted ghee over beans and sprinkle with brown sugar, garlic, salt and pepper.
  • Bake uncovered for 30 minutes. Serve hot.
Keyword Anti-Inflammatory, Green Beans, Side Dish

Want free anti-inflammatory recipes, downloadable resources and efficiency tips and tricks from a professional chef?  Of course, you do!  Click here for the secret sauce! 

 

Get The Official Anti-Inflammatory Foods List Here

 

References:

Green Beans:  Nutrition Facts and Health Benefits

https://www.healthline.com/health/food-nutrition/green-beans

Everything You Need to Know About Green Beans

https://www.medicalnewstoday.com/articles/285753.php