As a kid I was terrified to eat beans. I can still hear my brother singing quietly into my ear at the dinner table, “Beans, beans, the musical fruit.”

Needless to say, as an adult I’ve learned that the gas from beans won’t kill you, and beans are actually a great source of fiber and protein. They’re also super cheap and you can soak them and freeze them or keep cans in your pantry for an easy add-in to many recipes. As an added bonus, my kids love to eat them and they’ve probably never heard that silly schoolyard song about flatuance.

Not sure what to do with beans? Here are 5 ideas you can try today.

1.       Make minestrone soup. A great, easy, low-calorie meal made from vegetable broth, veggies and several types of beans (butter, kidney, cannellini, garbanzo, etc.)

2.       Cook up some chili. A wide variety of beans (similar to the minestrone mix) can be used in most chili recipes. You can opt to keep it vegetarian or add in some meat for added flavor. Check out this recipe HERE.

3.       Go south of the border. Mix some pinto or black beans into your next Mexican dish for added fiber and protein. You’ll save your budget and your waistline when you serve up red beans and rice, or substitute a can of beans for a pound of meat in your next round of tacos.

4.       Layer beans in a casserole. Whether you’re serving a white cream lasagna (with white beans, ricotta cheese and alfredo sauce) or a Mexican casserole (with tortillas, black and pinto beans, salsa, and cheese) your family will never have a chance to complain about the beans you’ve snuck in.

5.       Dip into beans. I love to take a can of pinto beans (or better yet a cup or two of freshly cooked beans) and blend them in my Kitchen-Aid. Add salt, salsa, and cheese. Serve warm with chips, taquitos or carrots. It’s makes a great appetizer or a healthy, afterschool snack (if you go for the carrots).

6.       Make a cold bean salad. Need an easy, healthy side dish? You can pair several varieties of beans with vegetables, top with olive oil and seasoning, or salad dressing. For example, whisk together olive oil with taco seasoning, toss in a cup of black beans with an equal amount of pinto. Garnish with cilantro, a tablespoon or two of fresh salsa, a little lime juice, and some salt.

 What else you should know:

·         Canned beans require no soaking and can be warmed up or served cold.

·         Dried beans should be soaked overnight. Be sure to cover them with lots of water because they’ll double or triple in volume as they absorb the water.

·         Dried beans should be cooked at a low temperature for a long period of time to reach their peak palatability.

·         Dry beans that have been cooked are good for about five days in the fridge. Or they can be frozen and stored for up to six months.