KIDNEY BEANS

100g = 116 calories, 6.2g fibre, 7g protein, 0.1g saturated fat

THE BENEFITS ‘Kidney beans are a good source of zinc, which helps to strengthen your immune system,’ says Bond. ‘They contain a natural toxin called lectin, so you must follow cooking instructions carefully if you buy them raw. Canned kidney beans are fine because they’ve been through a process to remove this toxin.’

HOW TO EAT THEM Not just for chilli con carne. Drain, rinse, toss and throw into a summer salad.