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Sneaky Chef: The Beans Edition

In a previous blog, I wrote about how I incorporate zucchini into foods. Here, I’m going to share some tips on how to include extra servings of beans into your family’s meals.

 

Even when my children were really little – under the age of one – they always liked chickpeas and black beans. I’m thrilled that they continue to eat, and ask for, these two kinds of beans on a regular basis. Beans are a good source of protein, are naturally low in fat and high in fiber, especially soluble fiber, all of which provide numerous health benefits. And because of their nutrition density, those who follow the HMR diet plans can count a half cup of beans as a full vegetable serving.

With all of this in mind, I am continuously introducing a variety of beans to my kids… with mixed results. Not one to give up easily, and knowing that sometimes you have to try something more than once to determine if you like it, I’ve found some ways to include extra servings of beans into foods that I know my family will eat.

Here are some examples:

 

  • You can mash pinto beans with a fork and add them to ground turkey (tacos are a hit for us), or add them to the HMR Turkey Chili Entrée.
  • Homemade guacamole (mashed avocado with some lime juice and a dash of garlic salt) is a must in our house, and I’ve pureed cannellini beans to include in this dip.
  • My family will eat just about any sort of pasta dish, so I’ve made a pesto sauce using cannellini beans. This could also be served as a dip.
  • Add lentils to soup.
  • Add black beans to the HMR Mushroom Risotto and call it a “naked burrito” (we make this regularly as a “fast food” meal at our house). Read more about it here.
  • Puree the HMR Five-Bean Casserole and serve as a bean dip with crudités.


Beans are also really inexpensive, particularly if you buy dried beans. I’ve made them in the crockpot (see recipe here) and frozen half to be used later. They can be used in a main dish or as a side dish or mashed and pureed to be added to recipes. I think I’ve made strides in my family’s acceptance of a variety of beans and am pleased that they now cheer when they are served a meal they like that happens to have beans in them.

What are your favorite recipes or ways to prepare beans?
 

 

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by PeggyKerans on 02/28/2012 | Share Story With a Friend

tags: HMR, Recipes, Diet Tools, strategies, kids, mommy blog

About the Author

Peggy Kerans

Peggy has worked at HMR since 1997 in a number of departments. She is a woman that wears many hats, and juggles a hectic family life with her husband and 3 small children. She likes to cook, do crafts, be a positive role model for her family and keep things fun.

Comments (3) Post a comment
I'm glad that you are finding some of these suggestions helpful!
by PeggyKerans on 03/13/2012
I added garbanzo beans to my chicken pasta parmesan entree and put it over broccoli after reading your blog...it was so good and very satisfying! I would definitely do it again! Thanks for the bean tips...I'm going to try the guacamole next!
by sailGirl on 03/12/2012
Thanks for some of these tips Peggy. I am one who doesn't really care for beans but I know the health benefits of eating them. I never would have thought to put them in my turkey burgers. I'm going to try that.
by debbiec on 03/08/2012