Broadbeans

Broad beans are a long winter crop which is ready to harvest in Spring. So, expect an abundance in our boxes between September and November. The tips of the plants are also edible which may be featured coming up to spring.

Health Benefits: 

• Broad beans are a great source of protein and fibre. They are also rich in folate and B vitamins which is needed for nerve and blood cell development, cognitive function and energy.
• Broad beans are very high in protein and energy as in any other beans and lentils. 100 g of beans carry 341 calories per 100 g. Besides, they also compose plentiful of health-benefiting antioxidants, vitamins, minerals, and plant sterols.
• The beans are a very rich source of dietary fiber (66% per100g RDA) which acts as a bulk laxative. Dietary fiber helps to protect the colon mucosa by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.
• Broad beans are rich in phytonutrients such as isoflavone and plant sterols. Isoflavone such as genistein and daidzein have been found to protect breast cancer in laboratory animals. Phytosterols, especially ß-sitosterol, help lower cholesterol levels in the body.
• Fava beans contain Levo-dopamine or L-dopa, a precursor of neuro-chemicals in the brain such as dopamine, epinephrine, and nor-epinephrine. In the brain, dopamine is associated with the smooth, coordinated functioning of body movements. Thus, consumption of adequate amounts of fava beans in the everyday diet may help prevent Parkinson’s disease and dopamine-responsive dystonia disorders. (Medical disclaimer).

Quick cooking tips:

• Tip the podded beans into a pan of boiling water and cook for two minutes. Drain and cover with cold water to cool, then drain again and peel the outer skin from the beans. Stir in the olive oil and add lemon juice, salt and pepper to taste. (https://www.bbcgoodfood.com/howto/guide/how-cook-broad-beans)

Recipes:

• Spring greens Shakshuka: https://www.olivemagazine.com/recipes/vegetarian/spring-greens-shakshuka/
• Broad bean and greens risotto: https://www.olivemagazine.com/recipes/healthy/risotto-verde/
• Smashed broad beans on toast: https://www.olivemagazine.com/recipes/vegetarian/smashed-broad-beans-on-toast/
• Broad bean and fennel salad: https://www.olivemagazine.com/recipes/healthy/broad-bean-and-fennel-salad/

Sources:

https://www.healthline.com/nutrition/foods/beetroot#nutrition