Iowa State University Extension

Food, Recipe and Activity of the Week - June 8, 2008

This week's features include:
Food - Green bean
Recipe - Green beans and tomatoes
Activity - Golf

Food of the Week > Green beans

History
Green beans belong to the plant species known as Phaseolus vulgaris along with kidney, navy, and black beans. These beans are all referred to as “common beans,” because researchers discovered that they all originate from a common bean in Peru. The green bean was introduced to other parts of South, Central, and North America by migrating Indian tribes from Peru. The green bean was first introduced to Europeans in the 16th century by Spanish explorers returning from the New World. The largest producers of green beans are the United States, China, Japan, Spain, Italy, and France.

Availability / Selection / Storage
Availability - Green beans can be found all year long at the grocery store, but the best season for fresh green beans is during the summer months through the early part of fall.

Selection - If you can find fresh green beans at the store or your local farmer's market that sells them loose, this ensures that you will get the best quality because you can sort through the beans yourself. Green beans should have smooth, deep green skin without any bruises or brown spots. They should also be very crisp and make a snapping noise when you break them.

Storage - Green beans can be kept in refrigeration for up to three days if they are kept in a perforated bag, unwashed.

Nutrition
Fresh green beans are a very nutrient dense food, meaning they are low in calories but packed full of nutrients. Green beans are considered an excellent source of vitamin K, with one cup providing approximately 155% of the daily value. Vitamin K plays an important role in bone mineralization by activating a bone protein called osteocalcin, which helps keep calcium in the bone.

Green beans are also an excellent source of vitamin A because they contain high amounts of carotenoids. When carotenoids enter the body, they can be converted to vitamin A. One cup of green beans provides 20.8% of your daily value for vitamin A. Carotenoids are important antioxidants, protecting against cardiovascular disease, some types of cancer, and inflammation, while vitamin A plays a role in keeping the immune system healthy.

One cup of green beans also provides 20% of your daily value for dietary fiber and also contains other nutrients such as vitamin C, riboflavin, potassium, iron, manganese, folate, magnesium, and thiamin.

Adapted from: The World's Healthiest Foods

Nutrient analysis of 1 cup of green beans: calories: 44, fat: <1g, cholesterol: 0mg, protein: 2g, carbohydrate: 8g, sodium: 7mg, potassium: 374mg, vitamin K: 98 mcg, vitamin A: 833 IU, vitamin C: 12mg, fiber: 4g, folate: 42 mcg

Recipe of the Week > Green beans and tomatoes

Makes 6 servings

Ingredients:

• 1 Tbsp olive oil
• 1 1/2 pounds thin green beans, trimmed
• 3 garlic cloves, peeled and minced
• 1 yellow onion, thinly sliced or a large shallot
• 6 Roma tomatoes, diced
• 1/4 cup chopped parsley
• 1/4 cup red wine vinegar
• 1 1/2 tsp dried oregano
• 1/2 tsp salt
• 1/2 tsp freshly ground pepper

Instructions:

1. Heat olive oil in large skillet over medium heat.
2. Sauté the green beans for about 2 minutes or until they are just turning bright green.
3. Add the garlic and onion and cook for about 1 minute.
4. Add the tomatoes, parsley, red wine vinegar, oregano, salt and pepper.
5. Cook over medium-low heat for 5 minutes or less.
6. Adjust seasonings and serve.

Nutrition Information: 91 calories, 2.7 grams total fat, 15.7 grams carbohydrate, 6.6 gram protein, 6 grams fiber, 210 milligrams sodium, 0 milligrams cholesterol.

Courtesy of the Kaiser Permanente website. For more recipes, visit http://members.kaiserpermanente.org/.

Activity of the Week > Golf

For some of you, golfing may be one of your favorite pastimes. For others of you, just hearing the word golf may make you think of sand traps and ponds. Whether you love it or hate it, there is no denying that golf is a great workout – as long as you ditch the golf cart. A typical golf course is around 3.4 miles, and a 150 lb person carrying golf clubs can burn approximately 280 calories per hour.

In addition, the golf swing actually increases strength and flexibility particularly to upper body muscles. A proper swing also involves the use of hip, trunk, and leg muscles to power the ball down the fareway.

If you are stepping onto the golf course for the first time this season, experts say that you should try to get in shape by doing stretching and strength conditioning exercises. They recommend stretching for about 15-20 minutes before playing. It is also a good idea to keep yourself limber if you are waiting for your turn to swing by doing some simple stretches.

To improve the strength of your arms, shoulders, and wrists, try these exercises with both arms a few days before your golf game:

• Holding your golf club by the grip, put your arm out in front of you, parallel to the ground. The club should be pointing away from you and your elbows kept straight. Slowly make figure eight motions with the club.
• Holding your golf club by the grip, put your arm out to the side, parallel to the ground with your elbow kept straight. With the club pointed away from you, extend the club above your head, then back to your side.
• To avoid putting excess strain on your back, keep your back straight when swinging the club. It is also best to keep your shoulders back too.

Note: always consult with a physician before starting a new exercise program.

Adapted from: Fitness on MSN: Exercise and Train, and The Honolulu Advertiser: Reasonable Exercise Can Keep Golfers Fit on Course,