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!