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Finishing first this month, the Runner Bean!

Updated: Dec 1, 2022

And just like that we are in September, probably one of the best months to head on over to the farmers market, with the last days of summer giving us an abundance of produce that is simple beautiful!


This month Chef Gino highlights the in season Runner Bean, sharing the benefits and his Recipe of the month! 😋


5 Health benefits of Runner Beans

These beans live up to their speedy name, as the pods mature quickly. Harvest every few days, while still young and tender. Don't let the pods get big, as they turn stringy and production slows down. Thinking of growing these at home? Check out this how to guide https://www.rhs.org.uk/vegetables/runner-beans/grow-your-own


  • High protein food as 29% of its calories come from protein which contributes to the maintenance of muscle mass and normal bones

  • A source of vitamin C

  • Packed with Fibre

  • Good source of vitamins - including folate. Folate is a B vitamin that helps prevent neural tube defects and other birth defects

  • Good source of minerals - including manganese. This essential mineral supports your metabolism and has antioxidant abilities. It also supports bone health and promotes wound healing


 
Recipe of the month

Tuna Niçoise salad

Ingredients

200g tinned tuna chunks

10 cherry tomatoes

10 new potatoes’

150g fine green beans

100g mixed pitted olives

1 head of romaine lettuce

2 eggs


For the dressing:

100ml Olive oil

1tsp Dijon mustard

1tsp honey

1 lemon

25g chopped capers

Pepper


Method

  1. Bring a pan of salted water to the boil and cook the eggs for 7 minutes to achieve a soft-boiled egg. Remove the eggs, cool and set aside

  2. In the same pan, cook the green beans, drain and set as side

  3. Using the same water, boil the new potatoes whole until tender. Cool and halve.

  4. In a medium sized bowl combine the tuna chunks, halved cherry tomatoes, olives, torn romaine lettuce, cooked green beans and new potatoes

  5. To make the dressing, combine the mustard, lemon, olive oil and honey and whisk till smooth. Add in the chopped capers and pepper to taste

  6. Using the dressing, gently combine and toss through the niçoise mix and serve with halved boiled eggs


 

You can find Chef Gino's full recipe on the app - RecipeHUB


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