Beans - Fresh from the Garden

Not saying Julian Bean is skinny...
This fleshy dude is entirely edible!

Ya know I kinda got tired of being picked on as a kid. "String bean" they called me. Yeah, well who's laughing now? I'm famous! And very good for dinner, too.

String beans, also known as green beans (although they come in other colors), snap beans, or haricots are part of a larger group known as the "common bean." Their defining characteristic is that both the pod and the inner seed are eaten together. Bean growers may choose between bushing or climbing varieties. Commercially-available beans found frozen or canned at the grocery store are most often derived from a bushing variety.

String beans are botanically related to other "common beans" such as black beans, kidney beans, lima beans, navy beans, and pinto beans. For these varieties, the outer pod is generally removed (known as "shelling"); only the inner seed is eaten. Though this type of bean is typically found dried at the market, they are also edible when picked fresh and then cooked.

Beans are an extremely economical protein source, and reasonably easy to grow. Shelling beans are easily dried and stored. For this reason, the bean is a very important world food source.

They are also high in fiber, folic acid, and molybdenum (which helps to detoxify the body from nitrates). Beans support heart health and help to stabilize blood sugar. They are also contain antioxidants that protect against certain types of cancer. The Encyclopedia of Healing Foods states that women who reported eating shelling beans or lentils twice per week had a 24% reduced chance of developing breast cancer.

"Green beans" are generally regarded as having neutral energy, while some of the shelling varieties may be slightly warming or cooling.

Please see your health provider for guidance on your own health program.

String beans are normally served cooked. Fresh beans are simple to prepare. Just wash them and remove the tips. Break or cut beans into bite-sized pieces or leave them whole. Then steam or stir-fry in a little olive oil until they turn bright green. Beans can be served plain or "dressed" with olive oil, butter, or sour cream.

Fresh beans are plentiful in the summer, and they're so tasty! You may wish to save some of the bounty for winter. It's easy to blanch and freeze string beans, or to pickle them ["Dilly Green Beans" is a popular recipe] using the hot water bath method. Safely canning string beans without pickling requires the use of a pressure canner.

String Beans — Try this: Steam or stir-fry a batch of string beans and, while warm, toss with a little Italian salad dressing. [It's easy to make your own dressing from equal parts olive oil and lemon juice or red wine vinegar, plus your choice of chopped fresh herbs and a little salt & pepper.] Chill beans in the refrigerator, then serve on a bed of lettuce and garden fresh tomatoes.

Shelling beans, normally found in dried or canned form at the supermarket, form the basis of any number of baked bean, chili, and soup recipes. The darker varieties (kidney, pinto, black beans) are more frequently used in tomato-based dishes, while the lighter varieties (navy, great northern) complement the flavors of pasta, potato, or chicken dishes well.

If you prefer using dried beans, a little advance planning will make things easier! The night before you plan to use the beans, place them in a pan and cover with water. The next day, they'll be "plumped" and ready to cook. [Or cover them with water, bring to a boil, remove from heat and allow them to rest an hour before cooking.] On average, you'll want to cook your beans on low for about an hour and a half before adding them to your recipe. [Use plenty of water so they don't boil dry.] This can all be done ahead! Cooked beans will keep in the refrigerator for a couple extra days.

Try this: You can make a simple chicken chili soup from a little chicken broth, diced chicken, and some cooked great northern beans. Saute a chopped onion and a clove of minced garlic in some olive oil. Add the chicken and saute until cooked (or use leftover cooked chicken). Add the broth and beans. Cook for a half hour or so. Season with cumin, salt, and hot pepper (fresh or dried) to taste. If you prefer a creamy dish, make a paste from a little flour and butter and stir in for the last ten minutes of cooking or add a little milk just before serving. Add chopped greens (like kale) for the last five minutes of cooking for an extra bit of nutrition and color.

Or Try: Steamed Green Beans Step-By-Step