Beans, beans the magical fruit

We all know the catchy childhood songs about beans:

Beans, beans, the magical fruit
The more you eat, the more you toot.
The more you toot, the better you feel
So let's eat beans with every meal!

Or

Beans, beans, they're good for your heart
The more you eat, the more you fart.
The more you fart, the better you feel
So let's eat beans with every meal!

As odd as it sounds, beans are technically a fruit and a recent research study has once again confirmed their being good for your heart. More than just a meat substitute, beans are rich in antioxidants and high in fiber – with one cup of cooked beans (two-thirds of a can) providing about 12 grams of fiber, nearly half our recommended daily dose*.

Beyond their contribution of fiber and disease-fighting antioxidants, a diet emphasizing beans (about 1 serving daily) has been shown to significantly lower LDL (low density lipoprotein or "lousy”) cholesterol levels. If you don’t know much about LDL cholesterol, this is good news as high LDL levels are associated with heart disease. If your next physical involves a blood test, a LDL of less than 100 milligrams per deciliter (mg/dL) is optimal.  If your LDL levels are high, watch your intake of saturated fats and ensure to get enough fiber. Regular aerobic exercise also lowers LDL cholesterol and increases HDL (high density lipoproteins or "good") cholesterol to boot.

Alrighty then, whose ready for some hummus and veggies?

Easy ways to boost your bean intake:

• Hummus: A zesty dip to enjoy with cut up veggies, or an alternative to mayonnaise on a turkey sandwich.
  
• Chili with beans: Revitalize your traditional meat-laden chili with beans and enjoy leftovers for lunch or dinner that week.
  
• Salads: Include black, white, or red beans with your green salad, or let them take center stage such as in the three bean salad pictured above. Beans not only impart a silky texture, but also help us our in our efforts to eat a rainbow a day!
  
• Soups: Minestrone, lentil, black bean, and split pea soups make hearty, wholesome meals. Try adding beans to almost any soup as they add texture to chunky soups and creaminess to smooth soups.
  
• Pasta: Toss a can of pinto or white beans into spaghetti sauce for some volumetric action. I recently tried pureed white bean Alfredo sauce and it was surprisingly rich and delicious.
  
• Taco Tuesday – Swap out ½ the meat for beans for an economical and healthful Taco Tuesday special!
• Roasted – Put a can of rinsed and paper towel-dried garbanzos in the oven at 450 for 30 minutes with a little olive oil, salt and pepper for a delicious salty and crunchy snack that's also a healthy substitute for chips.
• Refried beans: Canned vegetarian refried beans are fat-free. Spread the warmed beans on a tortilla with some cheese and salsa for a quick and filling snack that fits into a tight budget.
  

*Dietary Fiber requirements for healthy adult males is 38gm/day, and 25 gm/day for adult females.

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