White Beans For The Family
By Cheryl Tallman and Joan Ahlers

At the market: Beans are available dried or canned. We like canned beans becuase they are easy to use. Both organic and low-sodium varieties are available. Canned beans are already cooked.

Storage: Use canned beans within a year of their purchase.

Preparation: Drain and rinse canned beans for at least one full minute.

Soups and Stews: Add a cup of nutrition to your favorite soups or stews by adding 1 can (15 oz.) of white beans, drained and rinsed, to your recipe.

Sloppy Joes and chili: Next time you're making Sloppy Joes or chili, try a new twist, instead of using all meat, go half and half - ½ meat and ½ white beans. It will enhance the flavor and the nutrition too.

Greek bean salad: Combine 1 can (15 oz) of white beans, drained and rinsed, with 1 cup of diced cucumber, 1 cup of chopped seeded tomatoes, 1/3 cup dice red onion, ¼ cup diced black olives, and ½ cup crumbled feta cheese. In a small bowl, whisk together ¼ cup olive oil and 2 Tbsp red wind vinegar, pour over salad and toss gently.

Better than Hummus Dip

Ingredients:
1 can (15 oz)white beans, drained and rinsed
2 Tbsp mayonnaise
1 Tbsp capers
1 Tbsp chopped fresh basil
1 Tbsp chopped green onions
1 garlic clove, minced
1 Tbsp lemon juice
Salt and pepper, to taste

Directions:
Combine all ingredients in a food processor/blender and process until smooth. Serve in bowl with veggie crudités (carrots, green beans, cherry tomatoes, asparagus, cauliflower).

About the authors: Cheryl Tallman and Joan Ahlers are sisters, the mothers of five children, and founders of FreshBaby.com, creators or products such as homemade baby food kits, baby food cookbooks, baby food and breast milk storage trays, breastfeeding reminders, and child development diaries (www.FreshBaby.com). Visit them online at www.FreshBaby.com and subscribe to their Fresh Ideas newsletter to get monthly ideas, tips and activities for developing your family's healthy eating habits!

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