UK-grown runner beans should be readily available now – maybe you can even pick them fresh from the garden. You can’t go wrong, health wise, by eating lots of runner beans – they’re a rich source of vitamin C, beta-carotene, vitamin K, soluble fibre and minerals. Don’t just use them as a side – I’ve come up with a simple pasta dish and a summer potato salad here, writes Dr Susan Aldridge, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition.
Meanwhile, I’ve planted nasturtiums everywhere this year – in the vegetable plot, in our hanging baskets and in pots. The leaves are flourishing though I’m still waiting for the flowers. Did you know every part of the nasturtium plant is edible? The leaves are a bit like watercress and are high in vitamin C. Add them to a salad for a green boost – here I’ve combined them with watercress, but they go well with any leaves.
Nasturtium and watercress salad
This is super healthy and a great mixture of colours, textures and flavours.
Handful of nasturtium leaves, chopped
Bunch or bag of watercress
Heritage tomatoes (I found a box of green, orange, yellow and red), chopped
One tbsp. mixed seeds
Box of alfalfa sprouts
Chopped herbs (I used mint and basil)
Flax seed oil, cider vinegar and lemon to dress
Mix the leaves, seeds and tomatoes. Dress and top with the sprouts and chopped/torn herbs.
Runner bean pasta with chilli oil and pecorino and herbs
I was lucky enough to be invited to pick some runner beans from a colleague’s sunny terrace recently. Took them straight home and made this simple pasta dish – I really noticed the difference between these beans and those flown in to the supermarket from abroad. So, see if you can buy local or, better still, grow your own. I also think it’s good to experiment with tipping the balance towards more beans, less pasta and maybe even try this dish with one of the vegetable pastas.
Around 10 runner beans, sliced
Pecorino cheese, grated
Cook the beans for around 4 minutes and drain. Cook the pasta. Add the beans and finish with grated pecorino, torn basil and a drizzle of oil (I used chilli-infused flax seed oil).
Runner bean and new potato salad
This would be great with freshly picked beans and freshly dug potatoes. Go for as fresh and local as you can find!
Around 20 runner beans, sliced
10 to 12 new potatoes
One tbsp. mixed seeds
For the dressing:
Flax seed oil
Greek or other high-protein yoghurt
Fresh mint leaves, chopped.
Cook the beans for around 4 minutes, drain and leave to cool. Cook the potatoes till tender and leave to cool. Combine the dressing ingredients to taste (exact quantities don’t matter). Mix the beans, potatoes and seeds and toss in the dressing. Finish with chopped mint leaves.
Next time. August – bring on the watermelons.