Tips for Including Beans in a Healthy Diet

Here are some easy ways to eat more beans:

1. Aim to do one meatless meal per week. Substitute animal protein with beans. If you are making a stir-fry, for example, try swapping beef or chicken for beans.

2. Add beans to soups, chili, stews, eggs, tofu or veggie scrambles.

3. Smash or blend beans with olive oil and a pinch of salt and spread them on sandwiches, toast, wraps or whole-grain crackers.

4. Toss beans into salads or side dishes.

5. Roast beans and eat them as a snack or add them to a salad for a crunchy crouton alternative.

6. Purchase pre-made snack packs of beans such as roasted lupini beans or chickpeas.

7. To increase the bioavailability of non-heme iron, pair your beans with foods rich in vitamin C, like fruits and vegetables.

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