What’s recognized as belonging to both the vegetable group and the protein group by the federal dietary guidelines? What is full of iron, zinc, fiber, folate, potassium and low in saturated fat & sodium, free of cholesterol and great for your immune system?

On any given day, only about 8 percent of Americans eat these. What is it?

If you guessed BEANS, you’re right! And that’s too bad because they are such a nutritional powerhouse. Beans and greens are the foods most closely linked (in the scientific literature) with protection against cancer, diabetes, heart disease, stroke and dementia.

I have a confession to make. Just ten years ago beans were not part of my diet. Except for the occasional beans & franks dinner, I did not grow up eating beans. But as I pivoted toward a healthier diet, I started including beans and other legumes in my daily diet. Lentils were my first legume love and are still my favorite :)

I have to admit I was a bit intimidated by legumes especially with the overnight soakings and long cooking times. But I soon learned they can be as easy to prepare as opening a can or cooking them in your electric pressure cooker.

Beans feed your microbiome and they are potent cancer fighters. A study by the American Institute for Cancer Research recommended to eat whole grains and/or legumes (beans, split peas, chickpeas, or lentils) with every meal.

Want to get more beans in your diet?

For breakfast, try adding 1/4 - 1/2 cup of white beans (pureed) into your oatmeal or smoothies - you won’t even taste them!. Eat your cereal or oatmeal with soy milk or enjoy some soy yogurt with some fruit. With an instant pot, it’s so easy and inexpensive to make soy yogurt.

For lunch & dinner, cook some red lentils into your pasta sauce or use kidney beans to replace your meat sauce. It’s easy to use beans in soups, stews, and chili - try red beans, lentils, and black beans. For your Mexican fix, try seasoned pinto and black beans in your burritos, enchiladas,fajitas, and tacos.

The versatile chickpea, also known as garbanzo beans, is great for making hummus for a quick snack with veggies or as a spread on your sandwich or wrap. And chickpeas, along with red lentils, are wonderful in curries and other Indian dishes.

And yes, you can even have beans for dessert! Whip up a batch of black bean brownies for a decadent treat.

Want to get more beans in your diet? I hope so. I’m happy to send you a recipe or two. Just let me know which recipes you’d like.