Chili is a great dish for busy people, since it takes little time to prepare and pretty much cooks itself on the stove while you do other things around the house. A black bean beef chili recipe is great for company, for family dinners, or for weekend cooking to make sure there are easy-to-fix, appetizing leftovers for quick meals during the week. It is also one of the healthiest meals you can make for many reasons.
This vegetable is a native of the Americas, but its tastiness and nutritional value has carried it to many countries. Small and delicious, it has all the benefits of a legume as well as some special features. Even though black beans are loaded with carbohydrates, they still rank low on the glycemic scale.
With seventy percent of its calories in the form of 'carbs', you'd think this would be a food to limit or to avoid. However, its carbs are what is called 'resistant', meaning 'hard to digest'. Rather than breaking down in the stomach, they pass on to the large intestine. There isn't a quick delivery of glucose to the bloodstream, so there's no insulin spike even though the meal is carbohydrate rich. The legumes nourish the large intestine, as well as enhancing total digestion by providing a lot of fiber.
Several highly beneficial phytonutrients are found in the bean's seedcoat. The flavanoid content, which gives the deep, dark color, is similar to red onions, red cabbage, and blueberries. Black beans also contain antioxidants such as anthocyanins and quercetin, benficial for eye health and immunity against allergens. The beans are known to lower 'bad' cholesterol.
Black beans are one of the best sources of zinc, since the mineral is especially bio-available in these legumes. Men especially need a consistent supply of zinc for prostate health, but all benefit from it, especially in cold and flu season. The phytates in the beans, which act as antioxidants in the body, don't seem to bind the zinc, as researchers had feared.
You may already have a favorite chili recipe. Simply substitute these small, nutritious beans for the usual red kidneys, whites, or pintos. You can use canned (organic are readily available) or dried beans. Dried ones should be rinsed, culled, and pre-soaked. You can cover them with cold water and let them stand overnight or you can bring them to a boil and simmer until tender. Discarding the soaking water will reduce the gassy effect, although you can use this liquid if you want; some believe that nutrients are lost if the soaking water is discarded.
For great chili, saute onion and brown beef, adding several cloves of garlic. Add tomato sauce and diced tomatoes, precooked or presoaked beans, and spices.(Add spices after beans are cooked to keep them tender and reduce cooking time.) Season with red chili powder, cumin, oregano, salt, and pepper. (Add black pepper after cooking to preserve the valuable antioxidants in the pepper.) Garnish with fresh cilantro, shredded cheese, and sour cream.
In addition to healthy chili, you can use these nutritious powerhouses in dips, salads, soups, and tacos. Switching to black beans can make meals healthier and even more delicious.
This vegetable is a native of the Americas, but its tastiness and nutritional value has carried it to many countries. Small and delicious, it has all the benefits of a legume as well as some special features. Even though black beans are loaded with carbohydrates, they still rank low on the glycemic scale.
With seventy percent of its calories in the form of 'carbs', you'd think this would be a food to limit or to avoid. However, its carbs are what is called 'resistant', meaning 'hard to digest'. Rather than breaking down in the stomach, they pass on to the large intestine. There isn't a quick delivery of glucose to the bloodstream, so there's no insulin spike even though the meal is carbohydrate rich. The legumes nourish the large intestine, as well as enhancing total digestion by providing a lot of fiber.
Several highly beneficial phytonutrients are found in the bean's seedcoat. The flavanoid content, which gives the deep, dark color, is similar to red onions, red cabbage, and blueberries. Black beans also contain antioxidants such as anthocyanins and quercetin, benficial for eye health and immunity against allergens. The beans are known to lower 'bad' cholesterol.
Black beans are one of the best sources of zinc, since the mineral is especially bio-available in these legumes. Men especially need a consistent supply of zinc for prostate health, but all benefit from it, especially in cold and flu season. The phytates in the beans, which act as antioxidants in the body, don't seem to bind the zinc, as researchers had feared.
You may already have a favorite chili recipe. Simply substitute these small, nutritious beans for the usual red kidneys, whites, or pintos. You can use canned (organic are readily available) or dried beans. Dried ones should be rinsed, culled, and pre-soaked. You can cover them with cold water and let them stand overnight or you can bring them to a boil and simmer until tender. Discarding the soaking water will reduce the gassy effect, although you can use this liquid if you want; some believe that nutrients are lost if the soaking water is discarded.
For great chili, saute onion and brown beef, adding several cloves of garlic. Add tomato sauce and diced tomatoes, precooked or presoaked beans, and spices.(Add spices after beans are cooked to keep them tender and reduce cooking time.) Season with red chili powder, cumin, oregano, salt, and pepper. (Add black pepper after cooking to preserve the valuable antioxidants in the pepper.) Garnish with fresh cilantro, shredded cheese, and sour cream.
In addition to healthy chili, you can use these nutritious powerhouses in dips, salads, soups, and tacos. Switching to black beans can make meals healthier and even more delicious.
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