 Beans have been lifted out of oblivion and into the nutrition spotlight as the new centerpiece of a well balanced diet. The 2005 Dietary Guidelines for Americans suggests that we derive more of our protein from plant based sources such as beans and nuts instead of meat. Beans are a super food; high in protein, low in fat, and loaded with vitamins, minerals and fiber.
Beans are a nutritious and inexpensive source of lean protein, which makes them a wise choice for the entire family. If you’re too busy to soak and cook them yourself, canned beans are a convenient alternative. Drain and wash them thoroughly if the liquid is thick and slimy. Slimy beans are a sure turnoff for kids.
Beans are infinitely diverse, and can be added to countless foods. Add your favorite beans to: Pastas - with veggies, pesto, or just plain olive oil, garlic, and parsley Soups - minestrone, vegetable, chili, chicken Salads - green, pasta, chopped veggie, tabouli Sandwiches - smashed beans or bean dip spreads instead of lunch meat
White kidney beans, also known as canellini beans, make a delicious dip that even a die-hard carnivore can’t resist. Let your child’s creative juices flow as they decorate the dip with fresh veggies.
White Bean Dip 15 ounce can cannelini beans – rinsed and drained 1 tablespoon extra virgin olive oil 1 sprig fresh rosemary 1 clove pressed garlic 1 tablespoon fresh lemon juice or more to taste ½ teaspoon kosher salt. Place all ingredients in the food processor and process until smooth. Serve in a bowl as a dip for fresh veggies or pita chips. Variation – replace olive oil with organic canola oil, omit rosemary and add a chipoltle pepper and a few sprigs cilantro. This dip travels well in lunches, spread on sandwiches or on pita bread for a snack.
Kids also love hummus served with fresh veggies. Encourage adventurous eating and serve hummus with thinly sliced raw beets.
Kid Friendly Hummus 15 ounce can garbanzo beans (chickpeas) rinsed and drained 2 tablespoons tahini (sesame seed butter) 2 tablespoons non-fat plain yogurt Juice of half of a lemon 1 clove garlic, pressed ½ teaspoon kosher salt ½ teaspoon cumin
Serve your little ones various colored beans like red and white kidney beans and lima beans as finger food. Make them as dry as possible and let them play with their food! If your child needs extra incentive, serve them with a splash of their favorite salad dressing or toss with a little olive oil, balsamic and kosher salt.
Bean burritos are another nutritious and easy food children can make. Give them a bowl of black, pinto, or red kidney beans, a whole wheat tortilla, a piece of low-fat string cheese, mashed avocado, their favorite salsa, and let them fill and roll. Microwave the burrito for 30 seconds.
Get beans into your child’s diet as early and often as possible. They are the healthiest source of low fat, high fiber protein available. Experiment and enjoy! |
