There’s a very simple rule in nutrition – if you plant it in the ground and it grows it’s full of nutrients. That’s why, all beans, lentils, nuts and seeds will give your child folate.

Beans and lentils are especially good for you. There is, however, a downside. Not everyone can digest them very well. Hence their reputation for flatulence! This can occur because of a fibre they contain that is rather hard to digest. We all make an enzyme to do this, but not everybody makes enough. If you or your child bloat after beans or lentils this may be why. There are digestive enzymes that contain alpha-galactosidase that generally sorts this out. Another trick is to soak the beans or lentils before you cook them. 

What you need to know:

• The biggest problem, however, is we are not used to eating beans and lentils and don’t know what to do with them. In the Upgrade Your Brain cookapp there’s a lot of lovely recipes that include beans and lentils. You can gain access to the Upgrade Your Brain Cookapp here! 

• Soya is a bean, so tofu is a form of prepped bean, high in both protein and folate. Generally, tofu has quite a bland taste but absorbs flavours. Many people haven’t tried tofu so we suggest starting with marinated tofu such as Taifun or Clearspring Organic Tofu.

Here are a few ‘quick wins’ to get you into the bean mindset to feed your child this fantastic food group:

1. Start with Familiar Favourites

• Add beans to meals your child already likes — mash into pasta sauce, stir into quesadillas, blend into soups.
• Try black beans in tacos, kidney beans in chili, or white beans in mac and cheese!

2. Mash & Hide (Sneaky Beans!)

• Mash chickpeas or white beans into mashed potatoes or spreads.
• Blend lentils or beans into tomato sauce or smoothies — they’ll never know!

3. Use Beans in Baking

• Black bean brownies or chickpea blondies are surprisingly delicious and nutritious.

4. DIY Burrito or Taco Bar

• Let them build their own with black beans, pinto beans, rice, cheese, salsa, guac, etc.

How to Implement Change

Today’s Challenge: Add beans or lentils to your child’s meal today—try a bean salad, lentil soup, or hummus as a dip.

💬 Encouragement for Parents: Beans and lentils are affordable, nutritious, and easy to include in meals. Keep exploring different ways to serve them!

📌 Next email: Beans & Lentils – Why They’re a Brain Food Superpower