Legumes

For each one: how to use it, the best version, how to prepare it, what it does, and where it goes wrong.

Black beans

The same gain as the lentil, in a bean that holds its shape and carries a meal.

How to use it: As the base of the meal. In a stew, through a salad, mashed as a spread.

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One serving a day lowers your LDL, and that comes out of trials rather than a questionnaire.

How to use it: As the main part of a meal, not as a garnish. Through a soup, as dal, cold through a salad with a sharp dressing.

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