Beans the Magic of Heart Healthy Habits

Are you considering adopting heart healthy habits this year? Learning how to cook and eat well on a budget can have a positive impact on your health. Incorporating more beans into your diet is something to consider! Beans are a nutrient-packed food that can be a staple in family meals. They are rich in fiber, protein, vitamins, and minerals. They can help promote a healthy body weight, support digestion, and provide sustained energy. Few foods are as budget-friendly and versatile as beans, making them an ideal choice for busy families.

Heart Health

Beans promote a heart healthy diet due to the their soluble fiber content.  This type of fiber can help lower cholesterol and creates a feeling of fullness. Beans, fruits, vegetables, and grains are good sources of soluble fiber.

Tips for Success

Meal Prep Made Easy 

• Canned beans are great for convenience, dry beans are cheaper and go further.
• Cooking a large batch of beans and freezing them in smaller portions for convenient use in future meals.
• Cool and freeze them on sheet pans, then transfer to freezer containers to prevent clumping.
• Easily added to soups, stews, salads and even smoothies for added texture and nutritional value.

Creative Cooking

• Replace meat with beans in recipes such as tacos, burritos, quesadillas, or pasta dishes.
• Experiment with different bean varieties, such as black beans, chickpeas, or cannellini beans.
• Each variety provides a different color, flavor, and texture to meals.

Healthy Snacking

• Roasted chickpeas (sometimes called garbanzo beans) are a delicious and nutritious snack.
  • They are a great replacement for chips when the salty crunchy craving hits.
  • Try sprinkling in any spices that you enjoy creating your own special version. Roasted Chickpeas – Spend Smart Eat Smart.
• Any type of bean can be pureed with your favorite seasonings and a healthy oil to create a tasty snack dip.
  • This dip can also be used as a spread on your favorite sandwich or filling for a quesadilla.

When introducing beans and healthy eating habits with your family, it’s important to be positive and show excitement.  Be curious about the different types of beans and encourage help with meal preparation. Model healthy eating behaviors by enjoying, cooking, and eating beans. When you involve your family in age-appropriate tasks in meal preparation, research shows that they are more likely to eat those meals. When cooking together, use it as a teaching moment to explain that beans are good for our bodies and bellies, help fill us up and that people all over the world eat a rainbow of beans every day.