Wednesday, February 22, 2012

Vegucation and Recipe: Black Beans Edition

I thought I'd start talking a bit about the foods that I'm eating and why they are so good for you. Just a little Vegucation PLUS a recipe. Duh. Today is all about black beans. These are my fave bean. I eat them a lot. My second fave is the chickpea. Mmmmm I need to make hummus soon. Yes, that's an idea. Lol

Nutrients (% of Daily values)
Amount: 1 cup
Calories: 227
Dietary fiber: 60% 
Protein: 30%
Iron: 20%
Phosphorus: 24%
B1: 29%
Magnesium: 30%
Molybenum: 172%
Folate: 64%

Health Benefits
In that one cup serving you get about 15 grams of fiber and 15 grams of protein! What's great about black beans (and other legumes) is they give you protein AND fiber at the same time. This provides some major benefits to the digestive track and keeps your blood sugar from spiking. Unlike other sugars and fats,  both protein and fiber can move through the digestive tract at a more moderate pace.  This allows for a more agreeable digestion process which will put less of a burden on your system. 

The protein and fiber combination in black beans and other legumes is also a key to their support of blood sugar regulation.  Because it is moving at a slower rate through the digestive system it releases the sugars it converts to at a slower pace, therefore not spiking your blood sugar. Yah!

Its also high in soluble fiber which helps lower cholesterol levels. Which is great as it will help reduce your risk of heart disease. (As long as you eat well and exercise too, its no miracle worker).

ALSO, as if you needed more, it is high in anti-oxidants and has anti-inflammatory phytonutrients which are great to consume because inflammation has been known to be a breeding ground for cancer. Not to say that its going to prevent cancer or anything but a diet high in anti-inflammatory foods will help reduce your risk.

SO there you have it folks. Eat your black beans! They're good for you. And now you know why. Now on to the food porn!!

Mexican Beans and Rice
1 can black beans
1 cup frozen corn
1/2 onion, diced
3 garlic cloves, minced
1 tsp chili powder
1 tsp cumin
1 lime, juiced
1/4 tsp sea salt
1 jalapeno, minced

Saute the onions and garlic in a pan with 1/4 cup water. Add the black beans after 2 minutes, cook for 5 minutes. Add the remaining ingredients and cook for another 5 minutes. Serve on top of brown rice! 

Diced cucumber
Quickie salsa

Quickie Salsa
2 roma tomatoes, diced small
1 jalapeno
1/4 red onion
lime juice
1/8-1/4 tsp sea salt

Combine all ingredients and serve!

It was SUPER spicy. The jalapeno was crazy hot. LOL I was sweating. But I love it! I love spicy food. If you are not into hot food, I'd use half the jalapeno in the salsa. The beans were fine though. Or omit it altogether. I can't do hot sauce right now so I gotta start spicing things up with peppers. Mmmmm I ain't complaining!!




No comments:

Post a Comment