Because green beans are high in fiber and water, they are low in calories with one-half cup serving furnishing only 22 calories. Green beans are naturally low in sodium. To take advantage of this, flavor green beans with basil, dill, marjoram, mint, oregano or thyme.
 

Selecting Green Beans:
 

High quality green beans are crisp and tender without scars. Well-shaped pods with small seeds are desirable. Length is unimportant. Green beans should feel pliable and velvety, not hard or tough.
 

Newer varieties of green beans are more tender and do not require as long a cooking period as the older varieties. For best color, flavor, and nutrient retention:
 

• Bring a small amount of water to boil - not more than one inch in the bottom of a pan for one pound of green beans.
• Add green beans and cook uncovered for the first few minutes to let some of the volatile acids escape in the steam. This will preserve the bright green color.
• Cover and cook until just tender crisp.
• One pound of crosscut green beans will be ready to serve in 13 to 15 minutes.
• Overheating and overcooking cause discoloration.

Using and Preserving Green Beans:
 

Fresh Facts:
 

• Green beans can be held in the refrigerator for several days without loss of quality. Store them in a plastic bag to prevent moisture loss and wilting.
• Wash green beans just before using, not before refrigerator storage.
• Wash green beans in cold water. Let sand and soil sink to the bottom and lift beans out. Several washes in clean water may be needed (unless hydroponically grown at the farm!).
• Trim and cut green beans just before using. Vegetables cut or chopped ahead of time lose nutrients more quickly than whole vegetables.
• To prepare, trim ends and snap or cut into one-inch pieces for cooking or use in salads, or leave green beans whole for dipping.
• It is usually not necessary to remove strings as most varieties of green beans are now "stringless."
• Canning, freezing, and drying provide your family with green beans throughout the year.
• One pound of fresh green beans makes five to six servings.

Freezer Facts:
 

• Select young tender pods when the seed is first formed.
• Before freezing, green beans must be blanched to destroy enzymes that cause flavor and color changes during storage.
• For freezing, green beans can be cut into one-or two-inch pieces or sliced lengthwise.
• Package green beans in moisture/vapor proof bags or containers for freezer storage.
• Green beans can be tray frozen and packaged in large freezer bags. Beans remain loose and can be poured from the container when needed and the package reclosed.
• Green beans can be stored in the freezer at 0�F for about 10 months.
• Frozen green beans may be substituted for fresh or canned beans in most recipes.

Canned Facts:
 

• To help prevent mushiness, select green beans for canning that are a little more mature than those selected for freezing or immediate table use.
• Water that has been softened may also cause canned green beans to be mushy, just as very hard water may toughen beans.
• Green beans are a low-acid vegetable and must be hot packed and processed in a pressure canner for safety.

Dried Facts:
 

• Green beans should be blanched before drying to stop enzyme activity, which causes "off" flavors and browning during storage.
• Green beans will be leathery and brittle when moisture is fully removed.
• Dried green beans can be added directly to soups or stews, but they should be rehydrated, or refreshed, before using in recipes calling for canned green beans like green bean casserole.