Here are some high notes a song about beans would include:

• Taste. Cooked dry beans are a dietary staple in many parts of the world, and not just because of their low cost. They are featured in the traditional French cassoulet, a casserole of white beans, meats, vegetables and herbs. Louis Armstrong is said to have so loved red beans and rice that he ended some of his personal letters with "Red beans and ricely yours."

• Convenience. What could be more convenient than a can of cooked dry beans just waiting to be transformed into a dip, main dish, sandwich, soup, salad, or satisfying side dish! No refrigeration, peeling, or - depending on the recipe - additional cooking needed. "Canned beans may be stored up to 12 months in their original sealed cans," according to the American Dry Bean Board.

• Cost. A drained and rinsed 15- to 16-ounce can of cooked dried beans provides about three one-half cup servings or enough beans for two main dishes; the cost ranges from about $1 to $1.50 per can. Beans are frequently recommended as a nutrient-dense source of low-cost protein.

• Weight management. Beans have their place in weight management. Beans have a lower glycemic index which means they will have less impact on blood sugar levels. They also are high in fiber, which provides a sense of satiety or fullness that helps reduce food cravings.

  Depending on variety, a half cup of cooked dry beans averages about 120 calories. This caloric level is only SIX PERCENT of the TOTAL calories for a 2,000-calorie meal plan.

• Heart health. Beans provide heart-healthy amounts of folate, an essential nutrient that helps protect against heart disease.

  Fiber, especially soluble fiber, may reduce our risk for heart disease by helping lower cholesterol. A half cup of cooked dry beans provides about 6 grams of fiber, of which 2 grams is soluble fiber. The recommended daily intake of total fiber is 14 grams per 1,000 calories or 28 grams for a 2,000-calorie meal plan.

  Beans contain NO cholesterol, are virtually fat free, and unless sodium is added during canning or cooking, are low in sodium.

• Cancer. The folate, fiber and low glycemic index of beans also may help lower the risk of cancer.

• Diabetes management. Beans' fiber and low glycemic index can help persons with diabetes maintain normal blood glucose levels and a healthy body weight, both important in the control of diabetes.

• Healthy pregnancies. Folate in beans is especially beneficial to women of child-bearing age. Folate may help reduce the risk of birth defects like spina bifida (a potentially crippling defect) and anencephaly (a fatal defect where a part of the brain never develops). Since a woman may not realize she is pregnant during the early weeks of pregnancy, all women of childbearing age are advised to get 400 micrograms (mcg) of folate daily. (NOTE: the term "folic acid" refers to the synthetic form of folate found in supplements and added to fortified foods.)

The following chart, courtesy of the American Dry Bean Board <www.americanbean.org> summarizes the nutrient profile for one cup of cooked dry beans.

Nutrient Profile for Cooked Dry Beans

Source: Courtesy of the American Dry Bean Board www.americanbean.org

For an extensive list of "Helpful Bean-, Nutrition- and Health-Related Links," visit the Beans for Health Web site www.beansforhealth.org/links.html

Ready to start singing about beans? Here are answers to some commonly asked questions about beans, plus eight delicious bean recipes.

What amount of beans should we eat to gain their health benefits?

The 2005 Dietary Guidelines for Americans (DGA) recommend a weekly consumption of 3 cups of legumes within a 2,000-calorie diet. Dry beans are one of the most common types of legumes. Their kidney or oval shape distinguishes them from other legume such as peas, which are round, and lentils, which are flat and disk-like. Dry beans are available both in the dry form in sealed bags and precooked in cans.

The U.S. Department of Agriculture Food Guide includes dry beans both with high-protein foods such as lean meat, poultry, fish, eggs and nuts, and with the vegetable group. The same three cups of legumes can't be counted toward BOTH groups at the same time. (Source: www.healthierus.gov/dietaryguidelines)

The Dietary Guidelines define the following as "serving sizes" for cooked dry beans for a 2,000-calorie diet:

• Meat, poultry, fish, dry beans, eggs and nuts group: 5.5 ounce-equivalents (based on the amount of protein found in one ounce of lean meat, poultry and fish) are recommended daily from this group. One-fourth cup cooked dry beans counts as one 1 ounce-equivalent.

• Vegetable group: 2.5 1/2-cup vegetables are recommended daily.

Aren't dry beans considered an "incomplete" source of protein?

Beans are sometimes referred to as an "incomplete" protein since they don't provide one of the essential amino acids needed from food for building protein in the body. In actual practice, this isn't a concern. Grains (which lack a different essential amino acid) provide the amino acid missing from dry beans and vice versa. Together, they complement each other. Examples of complementary protein include beans and rice, a bean burrito (beans in a tortilla), and beans and corn. For non-vegetarians, the protein in dry beans also can be complemented by serving beans with a small amount of animal protein such as meat, poultry, seafood, dairy or eggs.

It is no longer considered necessary to eat complementary sources of protein together at the same time. Just consume them over the course of a day.

How do canned beans compare to dry-packaged beans?

Canned beans are convenient since they don't have to be presoaked and cooked. They can be eaten straight from the can or heated in recipes. According to the American Dry Bean Board, one 15-ounce can of beans equals one and one-half cups of cooked dry beans, drained. For most recipes, one form of beans can be substituted for the other.

Unless canned without salt, precooked canned beans generally are higher in sodium than dry-packaged beans. Always thoroughly drain and rinse canned beans in a colander or strainer under cold running water before using them in a recipe. This may help lower the amount of any added salt and may help remove some of their potential gas-producing properties.

Transfer any unused beans from the can and store in a covered container in the refrigerator; use within three days or freeze and use within six months. If beans have been combined with other ingredients in a recipe, use them within 2 days for best quality and safety, or freeze for later use.

How do you cook dry-packaged beans?

The American Dry Bean Board provides detailed instructions for cooking beans from scratch at www.americanbean.org/BeanBasics/Home.htm

What can you do if dry beans give you "gas"?

Some ways to minimize the gaseous or "musical fruit" effect include:

• Discard the soaking water when preparing dry beans from scratch and rinse beans thoroughly before cooking them.

• Gradually increase the amount and frequency of beans in your diet. This will give your body a chance to adjust to them. For example, start with one-fourth cup of beans sprinkled on top of a salad or added to a serving of soup.

• Try Beano™, a non-prescription product available in the pharmacy section of many stores. It contains an enzyme that breaks down the gas-producing substances in beans. Beano™ is available in liquid and tablet form and is used immediately before consuming beans.

As with adding all types of fiber to your diet, drink plenty of fluids and maintain regular physical activity. This helps your gastrointestinal system handle the increased fiber.

Can one dry bean be substituted for another bean in recipes?

For the most part, any canned or dry-packaged bean variety can be substituted for another, according to the American Dry Bean Board. All types of beans blend well with a variety of foods and spices as they absorb flavors from other ingredients. Cooking times may differ if substituting one type of dry-packaged bean for another.

The following pictures and descriptions from the CDC/NCCDPH <www.cdc.gov/nccdphp/dnpa/5ADay/month/beans.htm> will help you "use your bean" in selecting beans to try and to substitute.

	Adzuki Beans are small, with a vivid red color, solid flavor and texture. Originally from Asia, its name means "little bean" in Japanese. Its red coloring - red being the most important color in Eastern celebrations - means that it is greatly used in festive or special meals.
	Large Lima Beans are large and flat with a greenish-white color. The bean has a buttery flavor and creamy texture. This bean is named after Lima, Peru, and is extremely popular in the Americas, both in its natural state and dried.
	Pink Beans have beautiful pink color and are very popular in the countries of the Caribbean. Pink beans are of medium size (similar to the Great Northern and the Pinto) and have a refined texture and delicate flavor.
	Green Baby Lima Beans come from Peru and are very popular in the Americas. The baby variety is much loved in Japan for making desserts from bean paste known as "an." These are medium-sized flat beans with a greenish white color, buttery flavor, and creamy texture.
	Small Red Beans are particularly popular in the Caribbean region, where they normally are eaten with rice. Dark red in color, small red beans also are smoother in taste and texture than the dark red kidney bean.
	Dark Red Kidney Beans are large and kidney-shaped with a deep, glossy red color. They have a solid flavor and texture. These beans are produced mainly in the northern U.S.A. and owes popularity in America and Europe to the bean's large size, bright color and solid texture.
	Black Beans are sweet tasting with an almost mushroom-like flavor and soft, floury texture. These beans are medium sized, oval, with a matt black color. They are the most popular beans in the Costa Rica and Cuba.
	Light Red Kidney Beans have a solid texture and flavor. They are characterized by their large, kidney shape and a pink color. This bean is popular in the Caribbean region, Portugal and Spain because of similarity to the canela bean.
	Navy Beans are small, white and oval with a refined texture and delicate flavor. These are the beans used for the famous Boston- and English-baked beans because their skin and fine texture do not break up on cooking. These beans were named for their part of the U.S. Navy diet during the second half of the 19th Century.
	Cranberry Beans are known for their creamy texture with a flavor similar to chestnuts. Cranberry beans are rounded with red specks, which disappear on cooking. These beans are a favorite in northern Italy and Spain. You can find them fresh in their pods in autumn. They freeze well.
	Black-eyed Beans have a scented aroma, creamy texture and distinctive flavor. These beans are characterized by their kidney shape, white skin with a small black eye, and very fine wrinkles. Originally from Africa, it is one of the most widely dispersed beans in the world. Black-eyed beans are really a type of pea, which gives it its distinctive flavor and rapid cooking potential, with no pre-soaking needed.
	Pinto Beans are the most widely produced bean in the United States and one of the most popular in the Americas. Pinto beans contain the most fiber of all beans. Characteristically known for their medium-size, oval shape, they are speckled reddish brown over a pale pink base with solid texture and flavor.
	Great Northern Beans are a North American bean, popular in France for making cassoulet (a white bean casserole) and in the whole Mediterranean where many beans of a similar appearance are cultivated. These beans have a delicate flavor and thin skin. They are and are flat, kidney-shaped, medium-sized white beans.
	Garbanzo Beans or chickpeas are the most widely consumed legume in the world. Originating in the Middle East, they have a firm texture with a flavor somewhere between chestnuts and walnuts. Garbanzo beans are usually pale yellow in color. In India there are red, black, and brown chickpeas.

RECIPES

Here is a sampling of recipes to get you started cooking with beans. They illustrate the many ways beans can be used in meals. For additional bean recipes, check the source links given with the recipes. Also, visit the American Dry Bean Board at www.americanbean.org/RecipeBook/Home.htm

Black Beans with Corn and Tomatoes

Red beans were substituted for the black beans in this example

Makes 4 servings
Each serving equals two vegetable servings
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• 1 (15-ounce) can low-sodium, no-fat-added black beans
• 1 cup cut tomatoes, fresh or canned
• 1 teaspoon fresh parsley, chopped
• 1/2 teaspoon chili powder
• 1 cup frozen corn, thawed
• 1 clove garlic, pureed or roasted
• 1/8 teaspoon cayenne pepper or more to taste

1. Drain and rinse beans.
2. In a bowl, combine beans, corn, tomatoes and garlic.
3. Add parsley, pepper and chili powder. Combine and serve.

Nutrition Facts per serving: calories, 260; protein, 10g; fat, 2g; percent calories from fat, 7%; carbohydrates, 50 g; cholesterol, 0 mg; fiber, 8g; sodium, 430 mg

SOURCE: Courtesy of Centers for Disease Control and Prevention. For more information and recipes for adding fruits and vegetables to your diet, visit www.cdc.gov/nccdphp/dnpa/5ADay/month

One-Dish Rosemary Chicken and White Beans

Makes 4 servings
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• 2 teaspoons olive oil
• 1-1/2 teaspoons dried rosemary
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 8 skinless and boneless chicken thighs (about 1 pound)
• 1 (14.5-ounce) can stewed tomatoes, undrained
• 1 (15-ounce) can navy beans, rinsed and drained
• 1/4 cup pitted kalamata olives, chopped

1. Heat olive oil in a large skillet over medium-high heat.

2. Combine rosemary, salt and pepper; sprinkle over one side of chicken.

3. Place chicken in pan with seasoned side down, cook 3 minutes.

4. Reduce heat to medium and turn chicken. Add tomatoes and beans, cover and simmer 10 minutes or until chicken is done.

5. Stir in olives.

Nutrition Facts. Serving Size: 2 thighs and 3/4 cup bean mixture. Amount per serving: calories, 316; calories from fat, 23; total fat, 8.1 g; cholesterol, 94 mg; sodium, 978 mg; total carbohydrate, 30.2 g; dietary Fiber, 6.8 g; sugars, not applicable; protein, 31.2 g

SOURCE: Courtesy of the Idaho Bean Commission, P.O. Box 2556, Boise, ID 83701. For more information about cooking with beans, visit www.state.id.us/bean

Italian White Bean Soup

Makes 4 servings
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Part of the beans and liquid in this soup is pureed to make a thicker, creamy texture.

• 2 (15.5-ounce) cans white kidney beans (cannellini) or Great Northern beans, drained and rinsed
• 4 cups non-fat, reduced sodium chicken broth, divided
• 1/2 cup chopped onion
• 3 cloves garlic, minced
• 1 (16-ounce) can whole tomatoes with no salt, undrained OR 4 to 6 fresh plum tomatoes, peeled and chopped
• 2 teaspoons dried basil
• 1/2 teaspoon dried thyme leaves
• 1/8 teaspoon white pepper

1. Combine one can of beans with two cups of the broth in a blender or food processor and blend until a smooth puree.
2. Transfer to a large saucepan. Stir in remaining ingredients.
3. Bring to a boil over high heat, then reduce heat and simmer, covered, about 10 to 15 minutes, or until beans and tomatoes reach desired tenderness.

Nutritional Facts serving: 203 calories; 1 g total fat (<1 g saturated fat); 37 g carbohydrate; 12 g protein; 10 g dietary fiber; 744 mg sodium.

SOURCE: Courtesy of American Institute for Cancer Research. For more information about diet and cancer prevention, visit www.aicr.org

Hummus

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Serve hummus as a dip with fresh cut vegetables such as carrots, or serve with crackers. Hummus also works well as a sandwich spread, in pita bread and spread in wraps. Some possible additions to hummus sandwiches are grated carrots, sliced or chopped tomatoes, salad greens, chopped or sliced red or green pepper.

• 1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained
• 1 tablespoon olive oil
• 1 tablespoon white wine or cider vinegar; OR 2 tablespoons fresh lemon juice
• 1 clove garlic, minced
• 1 teaspoon ground cumin
• 1/8 teaspoon black pepper
• Dash cayenne
• 1/4 to 1/2 cup nonfat plain yogurt
• 1/4 cup chopped parsley

1. Place all ingredients except yogurt and parsley in a food processor.

2. Add 1/4 cup of the yogurt and blend until smooth. Add more yogurt, if necessary, until desired consistency is achieved.

3. Transfer to a bowl and stir in the parsley.

4. Eat within two days for best quality and safety. Avoid letting hummus sit at room temperature for more than two hours, TOTAL TIME.

SOURCE: Recipe and photo by author.

Southwestern Black Bean Salad

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Beans of all varieties are a natural as tasty additions to salads. This salad is substantial enough to serve as a light main dish.

• 1/2 cup light ranch dressing
• 1 large tomato, cut into bite-size wedges
• 1 (15-ounce) can black beans, drained and rinsed
• 1 cup frozen corn, thawed
• 1 red bell pepper, chopped or cut into strips
• 1 shallot, chopped, OR 4 green onions (including stem), sliced
• 1 package (5-ounces) salad greens
• 1 cup sharp cheddar cheese, regular or reduced fat, coarsely shredded
• Black pepper, to taste

1. In a large bowl, combine all salad ingredients (EXCEPT cheese and black pepper) with ranch dressing.

2. Divide between large salad plates and top with cheese. Pass black pepper, preferably in a pepper grinder, so people can grind their own.

SOURCE: Recipe and photo by author.

Speedy Pork Cassoulet

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Cassoulet, a hearty Southwestern French white bean and meat stew, offers a harmony of flavors. This "quickie" version can be fixed for a weeknight supper. Serve with crusty French rolls and greens tossed with garlic vinaigrette.

• 3 boneless pork chops, cut into 3/4-inch cubes
• 1 tablespoon vegetable oil
• 2 medium onions, chopped
• 2 cloves garlic, crushed
• 2 (15-ounce) cans great Northern beans, rinsed and drained
• 3/4 cup chicken broth
• 1/3 cup chopped sun-dried tomatoes packed in oil, drained
• 1 teaspoon dried rosemary, crushed
• 1 teaspoon dried thyme, crushed
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chopped parsley
• 1/4 cup seasoned bread crumbs

1. Heat oil in a deep saucepan over medium-high heat.

2. Cook and stir onions and garlic until tender but not brown.

3. Add pork, cook and stir for 2-3 minutes or until lightly browned.

4. Stir in beans, broth, tomatoes, rosemary, thyme, salt and pepper. Bring to boiling; reduce heat, cover and simmer 10 minutes or just until pork is tender, stirring occasionally.

5. Spoon cassoulet into individual soup bowls. Sprinkle each serving with parsley and bread crumbs.

Nutrition Facts per serving. Calories, 340 calories; Protein, 26 grams; Fat, 11 grams; Sodium, 610 milligrams; Cholesterol, 40 milligrams; Saturated Fat, 2 grams; Carbohydrates, 37 grams

SOURCE: Recipe and photo courtesy of National Pork Board. For more information about The Other White Meat, visit TheOtherWhiteMeat.com

Three Bean Pasta

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Beans are a natural combination with pasta and can be served as a main dish salad. Here's a sample recipe from the National Pasta Association. It's easy to create your own -- just combine beans, veggies, pasta and your favorite salad dressing. Refrigerate for about an hour to allow flavors to blend. ENJOY!

• 1 pound medium or wide egg noodles, uncooked
• 1 15-oz. can kidney beans, rinsed and drained
• 1 15-oz. can chickpeas, rinsed and drained
• 1 cup frozen green beans, thawed
• 1 small red onion, chopped
• 1 red bell pepper, seeds and ribs removed, chopped
• 3 tablespoons Dijon mustard
• 2 tablespoons vegetable oil
• 3 tablespoons red wine vinegar
• 3 tablespoons chopped fresh parsley

1. Prepare pasta according to package directions; drain. Rinse under cold water and drain again.

2. In a large bowl, stir together the pasta, kidney beans, chickpeas, green beans, onion and bell pepper. In a small bowl, stir together the remaining ingredients.

3. Toss pasta with dressing and serve.

Nutrition Facts per serving: calories, 374; protein, 14.7 g; carbohydrates, 59.6 g; fat, 9.3 g; cholesterol, 0 mg

SOURCE: Recipe courtesy of National Pasta Organization. For more information about pasta, visit www.ilovepasta.org

Mexican Skillet Rice

Makes 6 servings
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• 1 pound lean ground beef or turkey
• 1 medium onion, chopped
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 3 cups cooked brown rice
• 1 16-ounce can pinto beans, drained
• 2 4-ounce cans diced green chiles
• 1 medium fresh tomato, seeded and chopped (optional)
• Fresh cilantro for garnish (optional)

1. In large skillet over medium-high heat, cook meat until brown, stirring to crumble; drain. Return meat to skillet.

2. Add onion, chili powder, cumin and salt; cook until onion is tender.

3. Stir in rice, beans and chiles; thoroughly heat.

4. Top with tomato and garnish with cilantro if desired. Serve immediately.

Nutrition Facts per serving: Calories, 313; Total Fat, 9g; Cholesterol, 29 mg; Sodium, 340 mg; Total Carbohydrate, 43 g; Dietary Fiber, 6 g; Protein ,17 g

SOURCE: Recipe and photo courtesy of the USA Rice Federation. For more information about rice, visit www.usarice.com

Special thanks to ...

I would especially like to thank Amy Barr, MS, RD, representative for the Beans for Health organization, for her help with this article, and my colleague, Linda Boeckner, PhD, RD, Extension Nutrition Specialist, for her review. A very special thank you to my husband Dave, who ate beans every night for two weeks as I tested the recipes!

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ABOUT FOOD REFLECTIONS Food Reflections is a FREE monthly e-mail newsletter from the University of Nebraska Cooperative Extension and also is archived at lancaster.unl.edu/food/archives.htm. It provides a "how-to" message on food, nutrition, or food safety for health professionals, educators, and consumers. Author: Alice Henneman, MS, RD, Extension Educator. Permission to Copy: You may reproduce for educational but not sales purposes. Please credit: Food Reflections Newsletter, University of Nebraska Cooperative Extension in Lancaster County (lancaster.unl.edu/food/foodtalk.htm) E-Mail Subscription to Food Reflection: Sign up at lancaster.unl.edu/food/foodtalk.htm Endorsement Policy: Use of commercial and trade names does not imply approval or constitute endorsement by the University of Nebraska Cooperative Extension in Lancaster County. Nor is criticism implied of products not mentioned. Contacting Us: Send your comments and suggestions to: ahenneman1@unl.edu For More Information: For personalized answers to food, nutrition and food safety questions, contact your local Cooperative Extension office. Find your Extension office at: lancaster.unl.edu/office/locate.htm

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