Parents often worry about how to encourage their children to eat vegetables such as broccoli and spinach. However, there is another food that is even more frequently overlooked and may come as a surprise to many families. According to Dr. Kelly Fradin, a Harvard-trained pediatrician and author, beans should be a top priority in children’s diets.
Rich in protein, fiber, and a variety of essential nutrients, these legumes support growth and sustain energy levels. Here is an exploration of why beans merit increased recognition and how to introduce them successfully into your children’s diet.
Why beans deserve a spot on your kid’s plate
Beans provide plant-based protein essential for a child’s growth and energy. They offer more complete protein profiles than many other vegetable sources.
For example, soybeans supply all the necessary amino acids. They’re also abundant in both soluble and insoluble fiber. The last one maintains regular digestion, while the first one promotes a sense of fullness and helps stabilize blood sugar. This supports steady energy levels and can help prevent overeating.
Beyond protein and fiber, beans deliver crucial vitamins and minerals that contribute to development. Folate plays a vital role in cell formation and growth, iron facilitates efficient oxygen transport, and magnesium supports muscle and nerve function. B vitamins enhance brain health, while soybeans provide beneficial omega-3 and omega-6 fatty acids that nurture heart and cognitive wellness.
Furthermore, beans are both budget-friendly and environmentally sustainable. They’re more economical than meat, can be stored for months in the pantry, and carry a lower environmental footprint. For households juggling busy schedules and limited resources, they offer a practical and healthful alternative that aligns with sustainable eating practices.
Kid-friendly ways to prepare this food
The trick to getting kids excited about beans is to start with straightforward recipes. Here are five easy ideas:
- Steamed edamame: Lightly sprinkle with a pinch of salt and let kids pop the beans from the pods. It’s both interactive and fun.
- Black bean quesadillas: Mash cooked black beans with cheese inside a tortilla. The creamy texture blends with the other ingredients, and most kids enjoy the familiar taste without even noticing the presence of legumes.
- Lentil “meat” sauce: Finely blend cooked lentils into a tomato sauce for pasta. This enriches the dish with extra protein while preserving the classic flavor that children recognize and love.
- Chickpea cookies: Replace a portion of the flour with blended chickpeas in your favorite cookie recipes. This substitution not only adds moisture but also provides an extra protein boost that benefits growing children.
- Hummus with veggies: Pair carrot sticks or crisp cucumber slices with store-bought hummus to create a snack that even toddlers can enjoy.
If your child is initially reluctant, remain persistent in offering them. Incorporate these legumes into well-loved dishes such as hearty soups or even brownies (black bean brownies have proven to be a delightful surprise). Over time, their taste buds often adapt, opening the door to a richer variety of flavors.
By integrating them into meals from an early age and consistently including them in family menus, parents can foster lasting healthy habits while sidestepping the usual dinner-table battles.