High protein legumes — beans, lentils, peanuts, peas and soybeans — are a staple food around the world, and with good reason. They help lower cholesterol, stabilize blood sugar levels, reduce risk of breast and prostate cancer and prevent heart disease in people with diabetes.

Buy them dried or canned and use in dishes from healthy casseroles or soups to light salads.

Dry beans and whole peas expand to about 2 1/2 times their original size when soaked. A one-pound package of dry beans is equal to about two cups dry or 5 to 6 cups cooked beans. One 15-ounce can, drained, equals about 1-2/3 cup of cooked beans.

When using dry beans, soak kidney, pinto, pinks, small white and black beans before cooking. The hot soak is the preferred method. For each pound of dry beans (any variety), add 10 cups hot water, heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour, but preferably for 4 hours or more. Discard the water the beans are soaked in before cooking. Drain, rinse and cook the beans in fresh water.

Dry legumes and beans can be stored for up to 12 months. Store in the unopened plastic bag or transfer to an airtight container. Store the legumes in a cool, dry place. After cooking, rinse the beans, cool and package in freezer containers and then freeze for up to one year. Add frozen beans to soups, salads or other recipes. Freezing 1-2/3 cups of cooked beans per package yields the same measurement as using a can of beans. Store cooked beans in the refrigerator and use within 3 to 4 days.

Legumes and beans are versatile, economical and nutritious. They can be prepared in many favorite and new recipes. They supply natural fiber which is important in maintaining regularity and a healthy digestive system. There is evidence that fiber in the diet can reduce the risk of certain cancers and help lower blood cholesterol.

Include these healthy plant foods in your diet to increase good nutrition and to help maintain a healthier lifestyle.