Green beans are an excellent source of vitamin C, vitamin K (good for bones) and manganese. They're good for the heart and immune system, work as anti-inflammatory and antioxidant and provide energy through good amounts of iron.

Choose beans that have smooth feel and a vibrant green colour, that are free from brown spots or bruises, have a firm texture and 'snap' when broken.

Freeze green beans by topping and tailing them, blanching in boiling water for three minutes, then cooling in ice water for another three minutes. Pack in airtight bag and freeze.

Clever ways with green beans

• Toss blanched green beans in mashed anchovies, olive oil and lemon juice, and top with Parmesan shavings.
• Roast beans in olive oil with cubes of pancetta.
• Toss blanched beans in Dijon mustard, red-wine vinegar and chopped Italian parsley.
• Roast green beans, red peppers and garlic, add some extra virgin olive oil, and season to make a salad.
• Make a crunchy green-bean salad with toasted pine nuts, torn basil leaves, a drizzle of extra virgin olive oil and a squeeze of lemon juice.