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Despite the name, canned refried beans are often free of bad fat, high in fiber, and a decent source of protein and iron. The problem: sodium can reach 400 to 600 milligrams in every half cup, depending on who's doing the cooking. Not anymore. Amy's has added Vegetarian Organic Refried Beans (Traditional or Black) to its new line of Light in Sodium foods. They're not salt-free. (if you've ever tried mashed beans without salt, you'll know why.) At about 200 mg of sodium per half cup, they're salt-sensible.

With ingredients like organic beans, filtered water, organic onions, organic high oleic safflower and/or sunflower oil, organic garlic, sea salt, and spices, Amy might as well be cooking from scratch in your kitchen.

And the directions - "heat and serve" - don't begin to cover the possibilities.

Wrap with grilled vegetables and salsa in a tortilla. Serve instead of rice or potatoes as a side dish with chicken or fish. Mix with brown rice, diced onion and tomato, and a shot of Tabasco or just fill up a bowl and serve with red pepper slices.

With experts advising anyone middle-aged or older to get no more than 1,500 mg a day of sodium, "light in sodium" should be the norm, not a novelty.