How do you thicken curried green beans?

How do you thicken curried green beans if you are prediabetic and are looking for less glycaemic ways to enhance your food?

We live in a world where raised blood glucose affects nearly 50% of those enjoying typical grocery store fare. It is probably the prime reason that the diseases of generalised systemic inflammation affect so many; diabetes, cardiovascular conditions and an angry musculoskeletal structure for example.

The glycaemic index of cornstarch is 85; those serious about their health should not touch it. It is high in calories and low in nutrients; it's not really a food but an ultra-processed fake. There are equally good alternatives.

That means for those who are serious about their health shunning cornstarch and all-purpose flour for thickening foods like curried green beans; instead we choose mashed chickpeas. You can't even tell the different but it does mean keeping small packets in the deep freezer; we do that in any case for making hummus, a staple in our family.

That is the synergy of healthy living; putting thought and time into food makes other things easier. You have more energy for all the activities that you would like to be involved in too. Frozen chickpeas straight from your freezer are so useful.

Freezing chickpeas

There are many alternative ways to thicken curried green beans; we think that first soaking dried chickpeas overnight, pressure-cooking and then freezing small packets is so simple. Mashed new potatoes or summer squash would be others.

• Freezing chickpeas
  

Mashing chickpeas

How do you thicken curried green beans? If you are in the habit of making hummus regularly which I would strongly recommend in any case, then it is a simple matter to keep back a couple tablespoons of chickpeas and mashing them.

Alternatively simply use a couple tablespoons of hummus to thicken your curried green beans.

Mashed summer squash

Well-cooked zucchini squash can also be used to thicken curried green beans; mash up several slices, adding them with the vinegar and herbs.

A tablespoon of mashed new potatoes would do the trick too; they have a low GI.

In fact you really don't need to thicken your curried green beans at all, if you choose not to.

Curried green bean recipe

• Best chicken bone broth recipe
  

Vegetable protein

We are moving rapidly into a world where red meat is becoming very expensive; rearing the animals demands large amounts of water and they contribute greatly to the greenhouse gases. Like it or not, we are going to be needing more vegetable protein. That means beans, peas and other legumes.

In any case meat from cages, barns and sties is less healthy; large amounts of antibiotics are fed into the animals water daily and passed on to the consumer. That has a very detrimental effect on our own microbiome.

Honey mead vinegar

Every meader will occasionally have a batch of mead to which some air leaked and and acetic-acid bacteria then turned the alcohol into vinegar. In the early days we tossed it out in disgust until we discovered what a prized condiment it made.

In fact today it commands a higher price than mead!

How do you thicken curried green bean? Yes, there are many ways but to really add flavour see if you can lay your hands on some honey mead vinegar.

Sweetening green beans

Curried green beans certainly do not need any sugar whatsoever; they have no need of sweetening. A few raisins or better still grapes might contribute.

Curried green beans have a low GI, are rich in vegetable protein and fibre; they are an excellent food for every table. Add them to a green salad or enjoy them on a slice of wholegrain toast; in the context of meal like this one need not be anxious about butter.

• Butter is back
  

How to grow green beans

Every garden should have a few rows of green beans. The bush variety fruit sooner but are more likely to get blight and bear for a short period only.

Climbing beans will continue fruiting for a month or more, are much easier to harvest and are more prolific. Make a teepee with at least three strong stakes or grow them on a fence.

• Nutritional value of green beans
  

Green beans are superior to those that are dried

Dried beans have their uses but cooks would always choose the fresh green fruit straight from the garden given the option. They are far more tasty, take less time and do not need to be soaked overnight; they are much lower in lectins and other anti-nutrients.

An exception might be sprouting dried broad beans for their very high L-dopa content; an option for those suffering from Parkinson's Disease.

Equally one can curry green broad and lima beans should you have a glut.

How do you thicken curried green beans?

How do you thicken curried green beans without using cornstarch? The are many other healthful foods that can be used to the same effect.

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