Eat more beans and veggies

The new Myplate recommendations are that half of your plate should be fruits and veggies. Most people don't eat nearly that amount of vegetables everyday.

Beans are inexpensive, low in calories and fat, and give you some extra protein, iron, and fiber. They can be added to many recipes without much extra time. Use canned beans for an extra time-saving measure, just don't forget to drain the liquid and rinse them to eliminate a big portion of the sodium.

Beans can count in either the vegetables or the protein group because they are similar to both.

Lentils are also in the bean family but don't cause as much gas as beans can do. Dry lentils take less than 30 minutes to cook in boiling water and also add lots of nutrients to your meal.

Here are some easy recipes to help you get more veggies and beans from the July/August 2011 Nutrition Action Healthletter (Center for Science in the Public Interest).

Toss 1/4 cup of your favorite vinaigrette dressing (basic or balsamic, for instance), make your own vinaigrette, or use vinegar and oil with the following:

2 cups lentils + 1 cup shredded carrots + 3 sliced scallions

8 cups salad greens + 1 lb grilled shrimp + 1 chopped tomato

1 1/2 cups navy beans + 1 pint halved cherry tomatoes + 1 diced avocado

6 cups chopped Romaine + 1 cup sliced bell peppers, red onion, and cucumber + 1/4 cup crumbed feta cheese

6 cups mixed salad greens + 1 can tuna + 2 cups chopped roasted red peppers

1 lb. steamed asparagus, green beans, snap peas, or snow peas + 1/4 cup toasted sliced almonds

1 1/2 cups cannellini beans + 1 jar drained artichoke hearts + 1 cup sliced celery + shaved Parmesan

6 cups argula + 1/2 pint halved cherry tomatoes + 2 oz fresh mozzarella + fresh basil

1 1/2 cups chickpeas + 2 chopped roasted red peppers + 1/2 cup diced red onion

2 cups lentils + 1 diced apple + 1/4 cup chopped walnuts

Most of these recipes require minimum cooking time, so they are perfect for hot summer nights when we won't feel like using the stove!