5 Kid Friendly Recipes: Green Beans

Here are 5 health benefits in green beans for children:

1. Rich in Nutrients

Vitamins: Green beans are a good source of vitamins A, C, and K. Vitamin A supports vision and immune function, vitamin C is important for skin health and immune function, and vitamin K plays a crucial role in blood clotting and bone health.

Minerals: They contain important minerals like iron, calcium, magnesium, and potassium, which are essential for various bodily functions including bone health, muscle function, and maintaining healthy blood pressure.

2. High in Fiber

Digestive Health: Green beans are high in dietary fiber, which aids in digestion, prevents constipation, and promotes regular bowel movements.

Weight Management: The fiber content helps with weight management by promoting a feeling of fullness, which can reduce overall calorie intake.

3. Antioxidant Properties

Protection Against Free Radicals: Green beans contain antioxidants such as flavonoids and carotenoids, which help protect the body from damage caused by free radicals.

Anti-Inflammatory: The antioxidants in green beans also have anti-inflammatory properties, which can help reduce inflammation in the body and lower the risk of chronic diseases.

4. Supports Heart Health

Cholesterol Management: The fiber in green beans can help lower cholesterol levels, reducing the risk of heart disease.

Blood Pressure Regulation: Potassium in green beans helps regulate blood pressure by balancing the effects of sodium in the body.

5. Promotes Bone Health

Calcium and Vitamin K: Green beans provide calcium and vitamin K, both of which are essential for maintaining strong bones and preventing bone-related disorders.

Magnesium: This mineral is also important for bone health and is found in green beans.

Additional Benefits:

Hydration: Green beans have a high water content, contributing to overall hydration.

Low in Calories: They are low in calories, making them a healthy snack or addition to meals without adding excessive calories.

Immune Support: The vitamins and antioxidants in green beans support the immune system, helping the body fight off infections and illnesses.

1. Green Bean and Cheese Quesadillas

Ingredients:

• 1 cup cooked green beans, chopped

• 1 cup shredded cheddar cheese

• 4 whole wheat tortillas

• 1 tablespoon butter or oil

Instructions:

1. Heat a non-stick pan over medium heat and add a little butter or oil.

2. Place one tortilla in the pan and sprinkle half of the cheese and green beans evenly over it.

3. Top with the second tortilla.

4. Cook until the bottom tortilla is golden brown, then flip and cook the other side.

5. Remove from pan, let cool slightly, and cut into wedges.

6. Serve with salsa or a dipping sauce.

2. Green Bean and Potato Salad

Ingredients:

• 2 cups green beans, trimmed and cut into bite-sized pieces

• 4 small potatoes, boiled and cubed

• 1/4 cup mayonnaise

• 1 tablespoon Dijon mustard

• 1 tablespoon lemon juice

• Salt and pepper to taste

Instructions:

1. Cook the green beans in boiling water for 3-4 minutes, until tender-crisp. Drain and cool.

2. In a large bowl, combine the green beans and cubed potatoes.

3. In a small bowl, mix together the mayonnaise, Dijon mustard, lemon juice, salt, and pepper.

4. Pour the dressing over the green beans and potatoes, and toss to coat.

5. Serve chilled or at room temperature.

3. Green Bean Stir-Fry

Ingredients:

• 2 cups green beans, trimmed and cut into bite-sized pieces

• 1 red bell pepper, sliced

• 1 carrot, sliced

• 1 clove garlic, minced

• 2 tablespoons soy sauce

• 1 tablespoon vegetable oil

• 1 teaspoon sesame seeds (optional)

Instructions:

1. Heat the vegetable oil in a large pan or wok over medium-high heat.

2. Add the garlic and cook until fragrant.

3. Add the green beans, red bell pepper, and carrot. Stir-fry for 5-7 minutes, until the vegetables are tender-crisp.

4. Add the soy sauce and stir to coat the vegetables.

5. Sprinkle with sesame seeds if desired.

6. Serve warm over rice or noodles.

4. Green Bean and Chicken Casserole

Ingredients:

• 2 cups green beans, trimmed and cut into bite-sized pieces

• 2 cups cooked chicken, shredded

• 1 can (10.5 oz) cream of mushroom soup

• 1/2 cup milk

• 1 cup shredded cheddar cheese

• 1/2 cup breadcrumbs

• 1 tablespoon butter, melted

Instructions:

1. Preheat the oven to 350°F (175°C).

2. Cook the green beans in boiling water for 3-4 minutes, until tender-crisp. Drain and set aside.

3. In a large bowl, mix together the cooked chicken, cream of mushroom soup, milk, and shredded cheese.

4. Add the green beans and stir to combine.

5. Pour the mixture into a baking dish.

6. In a small bowl, mix the breadcrumbs with melted butter and sprinkle over the casserole.

7. Bake for 25-30 minutes, until the top is golden brown and the casserole is bubbly.

8. Let cool slightly before serving.

5. Green Bean Fries

Ingredients:

• 2 cups green beans, trimmed

• 1 cup breadcrumbs

• 1/2 cup grated Parmesan cheese

• 1/2 teaspoon garlic powder

• 1/2 teaspoon paprika

• 2 eggs, beaten

• Cooking spray

Instructions:

1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly coat with cooking spray.

2. In a bowl, mix together the breadcrumbs, Parmesan cheese, garlic powder, and paprika.

3. Dip each green bean into the beaten eggs, then coat with the breadcrumb mixture.

4. Place the coated green beans on the prepared baking sheet.

5. Lightly spray the green beans with cooking spray.

6. Bake for 15-20 minutes, until golden brown and crispy.

7. Serve with your favorite dipping sauce.