GET A BOOST FROM BEANS

IF YOU want to give your health a boost without spending too much money, then add more beans and legumes to your diet.

Buy the dried ones and figure out how to cook them (simply soak them for a certain period, then cook them up with a strip of kombu to take away the dreaded gas-producing side effects. Using a pressure cooker is best) and you will save extra cents.

Beans and legumes don’t get the same press as more trendy superfoods (I’m looking at you, dragon fruit) but these old staples are still super. They are full of antioxidants, fibre, protein, B vitamins, as well as iron, magnesium, potassium and zinc.

All these nutrients translate into tangible health benefits, such as decreased risk of colorectal cancer, diabetes and heart disease — their high fibre content, for example, lowers triglyceride levels. Beans also help control your weight, and even aid weight loss, again as they are high in soluble fibre, slowing digestion and keeping you fuller longer. You can add them to your diet easily and in so many ways. Hummus, made with chickpeas is a classic, and one you can vamp up with so many other ingredients: throw in some turmeric and sweet roasted red onion, or sunflower seeds, or beetroot for a beautiful, healthy bright pink dip. Chilli is very easy to make, and the vegetarian version, which you can fill with any beans you like (try pinto and black bean) is just as nice as the meaty one — start with Jamie Oliver’s Easy Veggie Chilli recipe, which you will find online. Soon you will be throwing together all manner of legume dishes, like Tuscan bean soup, or lentil dahl or butter bean casserole — and your health will thank you for it.