There was a ditty we used to sing as kids because, well, kids find humor in the most ridiculous things. It went, “Beans, beans! Good for your heart! The more you eat, the more you …” Well, you can fill in the blank.

But really, kids were on to something. Beans definitely are good for your heart because they help to reduce cholesterol, control your weight, provide fat-free protein and provide several other health benefits.

Beans come in many shapes, sizes and colors. I love the yellow garbanzo beans, also called chickpeas. My Southern mother-in-law used to rely on spotted pinto beans and ham hocks. In Louisiana, it’s easy to find good red beans and rice. The cafeteria in the U.S. Capitol is famous for its navy bean soup. Tofu is simply a cake of mashed fermented soybeans that blends well with an endless number of dishes. Yes, including desserts.

Technically, they’re called legumes. The word originated from the Latin word “legere,” which means “to pick.” That’s because the beans are picked from their plants. (No, I don’t know why other “picked” fruits and vegetables are not called legumes.) We know that legumes are packed with protein, but they also contribute fiber, B vitamins and several minerals such as iron and zinc.

Because beans help control blood sugar and cholesterol, they play a leading role in helping to prevent heart disease and control diabetes. In fact, some studies show that eating legumes four times a week can reduce the incidence of coronary artery disease by about 14%! Using beans as a primary protein source also means relying less on red meat, so that’s another plus.

Other bean-based nutrients help to control blood pressure. In fact, studies show that just one cup of beans each day can lower your systolic number. (That’s the first number in your blood pressure reading. An ideal reading is about 120 or a bit less.)

Legumes also can help lower the risk of some cancers, especially in the digestive system, breast and prostate. In other words, these starchy little things are almost an advertisement for good health!

Best ways to use beans?

Versatility is the key word here. The easy way to use beans is to toss them into a green salad, adding more bulk and certainly more nutrition. Use different types and varied amounts to change up the menu. Or make a three-bean salad with garbanzos, black beans and kidney beans. Toss with a vinaigrette.

Bean dips are another option. Buy canned refried beans, or better yet, whirl up your own in the food processor. Drain a can of beans, and dump it into the processor bowl. Add a few spices, pour in some vegetable oil a little at a time to loosen it up, drop in a few bits of soft cheese, plus a bit of salsa or sour cream. Whirl until smooth, and serve with crackers, chips, tortillas or vegetable sticks. Use this “mash” as a sandwich spread, too.

Breakfast burritos are a natural. Wrap up some red or black beans (mashed or whole) with chopped tomato, sour cream, cotija cheese, salsa, taco sauce, avocado or what have you. Warm in the microwave and you’re ready to head out the door.

Soups and chilis are a natural. Add assorted beans to a vegetable soup, use refried beans to thicken a stew, make three-bean chili with or without meat, use them in minestrone or make my mom’s staple winter warm-up — pasta fazool.

I like to drain a can of garbanzos, mix them with just a little olive oil, sprinkle with spices from Mexico or North Africa and cook them in the air fryer. Set it at 350 F and start with 20 minutes. Shake the pan and add whatever time it takes to make them crunchy — about 10 minutes or so. Store in a jar to use as a grab-and-go snack.

You can make baked beans from scratch and spend a lot of time at it. Or you can doctor up a can or two yourself. Lightly drain a can of pork and beans or baked beans. Place in a saucepan over medium-low heat. Add a tablespoon of brown sugar, two tablespoons of molasses, a teaspoon of brown mustard and a half teaspoon of liquid smoke. Shake in a little barbecue spice, if you have it. Cook, stirring occasionally, while it simmers. Taste and adjust seasonings. It’s done when the sauce has thickened. This is much better than straight out of the can.Tip of the week

If you’re like me, you have a bunch of cleaning supplies under the kitchen sink. Make them easier to corral by putting them into baskets. (Plastic is OK, but wire is better.) Just pull out the basket when you need to find something in the back.

Recipe of the week

Pasta fazool, a colloquial way to say pasta e fagioli, is a staple in Italian kitchens. Got a cold? Eat pasta fazool. Sprained your ankle? Pasta fazool makes it OK. Your relationship broke up? Again, pasta fazool. You can make it with the traditional white beans (cannellini), or use my favorite garbanzos, also known as chickpeas. Either way, it’s warm and yummy!

Grandma DeLuca’s Pasta Fazool

Serves 5-6

Ingredients

2 tablespoons olive oil

1 medium yellow onion, peeled, finely chopped

4-5 cloves garlic, peeled, rough chop

2 cans tomato paste, 6 ounces each

3 cans cannellini beans or garbanzos

1 stalk celery, chopped with the leaves

1 teaspoon salt, or more to taste

1 teaspoon fresh ground black pepper

1 teaspoon dried basil

12 ounces elbow macaroni or ditalini

Basil pesto for topping, if desired

Parmesan cheese, grated

Instructions

1. In a large saucepan, heat olive oil over medium heat. Add onion and garlic. Cook and stir until the garlic just begins to brown. Don’t let it get too dark, or it will taste bitter.

2. Add the tomato paste and cook 1-2 minutes, stirring constantly with a wooden spoon. This intensifies the tomato flavor. Add the beans with their liquid. Add the celery, salt, pepper, and dried basil. Bring to a slow boil, and turn the heat to low. Cover and slowly simmer about 30 minutes to develop the flavors.

3. Bring a separate pot of salted water to a boil. Add the pasta, and cook about 2 minutes less than the package indicates. The pasta will continue to soften in the soup.

4. Drain off enough water until it just covers the pasta. Pour the bean mixture into the pot with the pasta and water. Stir and cook another minute. Taste and adjust seasonings.

5. Ladle into soup bowls, and top with cheese and a dollop of pesto, if desired. Serve with hot crusty rolls.