The Advantages of Fresh Green Beans with Don-O-Ray Farmers Market

Green Bean Recipies

For springtime, green beans can be prepared in fresh and light recipes that make the most of their crisp texture and bright flavor. Here are some top recipes suitable for the season:

1. Green Bean Salad with Lemon Vinaigrette
   • Ingredients: Fresh green beans, cherry tomatoes, red onion, feta cheese, and a lemon vinaigrette.
   • Description: Blanched green beans tossed with cherry tomatoes, red onions, and feta cheese, dressed in a light lemon vinaigrette. Perfect for a refreshing side dish at any spring meal.
   • Recipe Link
2. Green Beans Almondine
   • Ingredients: Green beans, almonds, garlic, butter, and lemon juice.
   • Description: This French-inspired dish features green beans sautéed with garlic and almonds, finished with a squeeze of lemon juice for a zesty touch.
   • Recipe Link
3. Grilled Green Beans
   • Ingredients: Green beans, olive oil, salt, pepper, and lemon zest.
   • Description: Grilling green beans brings out a smoky flavor and maintains their crunch. They can be simply dressed with olive oil, salt, pepper, and a hint of lemon zest.
   • Recipe Link
4. Spring Vegetable Stir-Fry
   • Ingredients: Green beans, asparagus, carrots, bell peppers, soy sauce, garlic, and ginger.
   • Description: A vibrant stir-fry with green beans, asparagus, and other spring vegetables, flavored with a soy sauce, garlic, and ginger sauce.
   • Recipe Link
5. Green Beans with Shallots and Lemon
   • Ingredients: Green beans, shallots, lemon juice, olive oil, salt, and pepper.
   • Description: Sautéed green beans with thinly sliced shallots and a squeeze of lemon juice, making a light and flavorful side dish.
   • Recipe Link
6. Green Bean and Radish Salad with Mustard-Caper Vinaigrette
   • Ingredients: Green beans, radishes, mustard, capers, olive oil, and vinegar.
   • Description: A crisp and tangy salad combining green beans and radishes, dressed with a mustard-caper vinaigrette for a punchy flavor.
   • Recipe Link

These recipes highlight the fresh flavors of green beans and are perfect for enjoying during the spring season.​ 

Green beans offer numerous health benefits due to their nutrient-rich profile.

Here are some key medical benefits:

1. Rich in Nutrients:
   • Vitamins and Minerals: Green beans are a good source of vitamins A, C, K, and B vitamins, including folate. They also provide essential minerals such as iron, calcium, magnesium, potassium, and zinc.
   • Low in Calories: They are low in calories, making them an excellent choice for weight management. One cup of raw green beans has only about 31 calories.
2. High in Fiber:
   • Digestive Health: The dietary fiber in green beans aids in maintaining a healthy digestive system by preventing constipation and promoting regular bowel movements .
   • Cholesterol Management: Fiber can help lower cholesterol levels, reducing the risk of heart disease .
3. Antioxidant Properties:
   • Combat Free Radicals: Green beans are rich in antioxidants, including flavonoids and polyphenols, which help neutralize harmful free radicals in the body, reducing inflammation and potentially lowering the risk of chronic diseases.
4. Support Heart Health:
   • Cardiovascular Benefits: The combination of fiber, antioxidants, and potassium helps in maintaining healthy blood pressure and reducing the risk of cardiovascular diseases .
   • Anti-Inflammatory: The anti-inflammatory properties of green beans contribute to heart health by reducing inflammation in blood vessels and arteries​.
5. Bone Health:
   • Vitamin K and Calcium: Green beans provide vitamin K, which is essential for bone health, aiding in the prevention of osteoporosis by improving calcium absorption and bone mineralization .
6. Boost Immune System:
   • Vitamin C: High levels of vitamin C in green beans support the immune system by enhancing the production and function of white blood cells .
7. Improve Eye Health:
   • Carotenoids: Green beans contain carotenoids such as lutein and zeaxanthin, which are beneficial for eye health, reducing the risk of macular degeneration and cataracts .
8. Support Healthy Pregnancy:
   • Folate: Folate is crucial for pregnant women as it supports fetal development and reduces the risk of neural tube defects in newborns .

Incorporating green beans into your diet can provide these health benefits, contributing to overall well-being.

Don-O-Ray Farmers Market

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