Say hey, kids! Wanna know the Veggie of the Month? It’s none other than one of our faves!
If you want to go all techie on the subject, avocadoes, string or green beans, squash, eggplant, green pepper and even the bad boy okra are all fruits. And rhubarb, which we love in a Strawberry-Rhubarb Pie thingy, is actually not a fruit. Go figure.
Or, go read it for your ownself at http://www.livescience.com/5014-surprising-truths-fruits-vegetables.html and then come back and let’s talk more about green beans, K?
Our long, skinny friends are loaded with some great vitamins, like B6 and B2, and they’re best fresh. Like some other food items, they can lose some of their phyto power during processing. But however you get them, green beans are good sources of antioxidant flavonoids – quercetin, kaemferol, catechins, epicatechins, and procyanidins. Those are good things. So are Researchers the antioxidant carotenoids green beans contain — lutein, beta-carotene, violaxanthin, and neoxanthin.
And minerals? Honey, they be loaded with silicon and have good supplies of calcium and magnesium. Do yourself a favor and read about them in more detail at http://www.whfoods.com/genpage.php?tname=foodspice&dbid=134.
Then, YUMMY! Find the recipe at https://dashingdish.com/recipe/crispy-baked-parmesan-green-bean-fries/ or, for a quick fix, just use ours:
Crispy Baked Parmesan Green Bean Fries
1 (14 oz) bag of frozen whole green beans (or about 4 cups fresh
¼ c parmesan cheese, grated
½ tsp garlic powder
¼ tsp salt or to taste
1/8 tsp pepper or to taste
Preheat oven to 425 F.
Line a baking sheet with foil, and spray with non-stick cooking spray.
If using frozen green beans, pop the bag of green beans in the microwave for 3-4 minutes, or until just thawed (or you could leave them out at room temperature for a few hours). If using fresh green beans, wash and snip off the ends.
Place green beans on prepared baking pan, making sure they are evenly spread out, and none are laying on top of each other, (this will ensure even crispiness!)
Sprinkle seasonings and parmesan cheese evenly over green beans.
Place green beans in the pre-heated oven and bake for 10-15 minutes, or until golden brown and crispy!
Enjoy immediately with low sugar ketchup or dipping sauce of choice.