We all know the cliché “An apple a day keeps the doctor away” and “The blacker the berry the sweeter the juice.” Well, you probably haven’t heard the one that goes “Green beans make you strong and lean.” It’s because I made it up when I learned green beans are low in calories (43.75 per cup) and an excellent source of vitamins A (beta-carotene), C (antioxidant) and K (strong bones), dietary fiber, folate, iron, manganese, magnesium, thiamin, riboflavin, copper, calcium, phosphorous, protein, omega-3 fatty acids and niacin. This soul food staple is essential for African Americans because the nutrients found in green beans reduce the risk of diabetic heart disease, heart attack, stroke and colon cancer.

It’s spring and warm weather is here to stay. So opposite your collard greens and tomato plants, you should consider making a space for green beans in your garden. Green bean seeds flourish in warm, fertile soil and shouldn’t be planted until all of the frost is gone and the temperature remains above 65°. It’s recommended that you water them at least once a week during dry periods and keep them moist as they blossom. Remember, the more you pick our green beans, the more they grow.

From the garden to the kitchen:
Ingredients
2 pounds fresh green beans, rinsed and trimmed
1/2 cup margarine
1/2 onion, chopped
1 tablespoon minced garlic
1 can of chicken broth
1/4 cup water
salt and pepper to taste

Directions
1. Bring a large pot of water to a boil. Add green beans and cook for 5 minutes. Drain and rinse with cold water.
2. Melt margarine in a large saucepan over high heat. Mixing well, add green beans, onions and garlic. While stirring, add chicken broth. Reduce heat to low and simmer, stirring occasionally, for 20 minutes. Season with salt and pepper to taste.
–yvette caslin

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