Green beans are easily available in Ontario fresh, canned or frozen. They have a crisp, fresh taste and are a good source of vitamins A, C, K and fibre.

HOW TO CHOOSE

• Look for plump, firm beans.
• Should snap when bent in half.
• Vibrant green colour with few brown spots.

HOW TO PREPARE

• Wash and eat them raw.
• Add to your next stir fry, curry, soup or casserole.
• Sautee in a pan with oil, salt & pepper until tender, about 5-10 minutes.
• Steam in the microwave: put a splash of water in the bottom of a bowl, add
  beans, cover and cook on high for 1-2 minutes.

HOW TO STORE

• Wrap beans in a paper towel to absord excess moisture.
• Store in the crisper drawer in your fridge.

HOW TO FREEZE

• Cook beans in boiling water for 1-2 minutes.
• Once cooked run beans under cold water to stop the cooking process.
• Next, tightly pack beans into a Ziploc bag or plastic container and freeze.

Nutrient spotlight: vitamin c

It’s important to eat foods with vitamin C every day. Our bodies can’t make vitamin C, so the only way we can get this important nutrient is through our diet.

Vitamin C:

• Helps grow and repair bones, teeth and skin.
• Plays an important role in wound healing.
• Is an antioxidant.
• Helps the body absorb iron and store iron better.

Sources:
Citrus fruit, red, orange or dark green vegetables.

Recipes

Click on a recipe to download it.

5 minute green beans

Chicken, potato & green bean curry: