green bean 101 + a recipe for fresh city farms

7 July 2013

The other day I received an email from Kim at Fresh City Farms, letting me know that they were celebrating their third growing season in Toronto and wanting to share some details of the event with me.  The name on the email looked so familiar and after a little facebook investigation I realized Kim was the sister of a close friend of mine from high school.  Excited by the connection we decided to meet and got to know a little more about what we were each doing in our post high school lives.  Kim went on to tell me all about the wonderful things Fresh City is doing and I immediately wanted to be a contribute to their vision.  Read more about them here.


Fresh City Farms

Sign for farm tours at Open Farm - June 10

This July they are featuring Green Beans, so I created a simple recipe for them along with a Green Bean fact sheet for their website and newsletter.

Green Bean 101

Green beans are the classic green vegetable.  They have loyally been assuming their position on your plate right next to the potato for years, but for some reason we never give them the credit they deserve.

Green beans contain protein, fiber, vitamins A, B complex, C and K, iron, magnesium, manganese and potassium and are full of chlorophyll (the pigment that makes them green) which is energizing, detoxifying and just super good for you!

Green beans are full of antioxidants.  Since sun exposure can cause free radical damage, summer the perfect time to load up on high antioxidant foods to protect our bodies from their damage.  Think of it as eating your sunscreen!

We all love to barbecue during this season, however charring meats can produce toxic byproducts that are known carcinogens.  Enter green beans.  Their high chlorophyll and antioxidant content helps offset this damage.  Make sure to load up your plate the next time you grill for this protective effect.

Green beans are inexpensive, easy to clean and so versatile to cook with.  They steam, grill or sauté in minutes and can also be served cold to make beautiful, healthy salads.

Green Beans with Charred Corn, Zucchini and Basil

Serves: 4
  • 3 large handfuls green beans, ends trimmed
  • 3 cobs of corn
  • 2 zucchinis cut into matchsticks
  • 1 shallot, diced
  • 2 cloves of garlic, diced
  • 12 fresh basil leaves, chiffonade
  • Olive oil
  • Sea salt and pepper to taste
  • Handful of microgreens or sprouts (for garnish)
  1. Brush corn with olive oil and sprinkle with sea salt.
  2. Cook on the grill to get nice char marks.
  3. While the corn is cooking, begin sautéing the shallot and garlic in olive oil.
  4. Add green beans and sauté until about half cooked.
  5. Add the zucchini and sauté until beans are cooked but still maintain a little crunch, adding sea salt and pepper to taste.
  6. Cut corn of the husk
  7. Combine beans, zucchini, corn and basil on in a large serving bowl or platter.
  8. Top with sprouts, microgreens or herbs.

Tom on the BBQ

Charred Corn


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