Chili is a family favorite and great for casual entertaining. It's nice to know that this dish, easy to prepare and fun to make on weekends for quick meals-on-the-go during the week, can also be a really healthy choice. When you follow a black bean beef chili recipe, you create a meal packed with nutrition.
Black beans are native to North and South America, but are now found all over the world. They are small, tasty legumes with many health benefits. They are packed with minerals, phytonutrients, bioflavanoids, and fiber. They are considered 'good carbs', being lower on the glycemic scale than many other legumes.
Even though seventy percent of the caloric content of black beans is carbohydrates, consuming them doesn't raise blood sugar levels dramatically and cause excessive insulin release. This is good news for those who are watching their weight or who are battling insulin resistance or diabetes. The 'carbs' in this legume are 'resistant' to being broken down in the small intestine, where glucose is released into the bloodstream. Most of their carbohydrates are processed in the large intestine, making them a good source of nutrition for that organ and thus for the rest of the body.
The seedcoat of the bean, from which it gets its rich, dark color, contains flavanoids and anthocyanins, two categories of phytonutrient that have been shown to be highly beneficial. These legumes are ranked with other colorful vegetables like red cabbage and red onions. Another nutrient called quercetin promotes the immune system and helps people fight allergies and high 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 can use this variety of small, plump bean in any chili recipe, simply substituting them for red kidney beans, white beans, pinto beans, or whatever you usually use. Use dry or canned beans in your favorite recipes. If using dried beans, rinse them well and discard any that are damaged, as well as removing any debris. Pre-soaking them reduces their gas-producing carbohydrates. (Cover well with water and bring to a boil; allow to soak in hot water for at least two hours until tender. You can also soak the beans in cold water overnight.)
Great chili starts with sauteed onions and well browned beef, either ground or cut into cubes. Add pre-soaked or canned beans, garlic, tomato sauce, and diced tomatoes with their liquid. Add chili powder (try organic for stronger, fresher flavor), cumin, oregano, salt, and any other seasonings you like. It's best to wait until serving to add black pepper, to preserve its antioxidant value. Add fresh cilantro, shredded cheese, and/or sour cream before serving, if you like.
Use black beans for their great taste and their nutritional benefits. Chili is only one of the great dishes you can make. Try these nutritious legumes in soups, salads, dips, and tacos. Enjoy.
Black beans are native to North and South America, but are now found all over the world. They are small, tasty legumes with many health benefits. They are packed with minerals, phytonutrients, bioflavanoids, and fiber. They are considered 'good carbs', being lower on the glycemic scale than many other legumes.
Even though seventy percent of the caloric content of black beans is carbohydrates, consuming them doesn't raise blood sugar levels dramatically and cause excessive insulin release. This is good news for those who are watching their weight or who are battling insulin resistance or diabetes. The 'carbs' in this legume are 'resistant' to being broken down in the small intestine, where glucose is released into the bloodstream. Most of their carbohydrates are processed in the large intestine, making them a good source of nutrition for that organ and thus for the rest of the body.
The seedcoat of the bean, from which it gets its rich, dark color, contains flavanoids and anthocyanins, two categories of phytonutrient that have been shown to be highly beneficial. These legumes are ranked with other colorful vegetables like red cabbage and red onions. Another nutrient called quercetin promotes the immune system and helps people fight allergies and high 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 can use this variety of small, plump bean in any chili recipe, simply substituting them for red kidney beans, white beans, pinto beans, or whatever you usually use. Use dry or canned beans in your favorite recipes. If using dried beans, rinse them well and discard any that are damaged, as well as removing any debris. Pre-soaking them reduces their gas-producing carbohydrates. (Cover well with water and bring to a boil; allow to soak in hot water for at least two hours until tender. You can also soak the beans in cold water overnight.)
Great chili starts with sauteed onions and well browned beef, either ground or cut into cubes. Add pre-soaked or canned beans, garlic, tomato sauce, and diced tomatoes with their liquid. Add chili powder (try organic for stronger, fresher flavor), cumin, oregano, salt, and any other seasonings you like. It's best to wait until serving to add black pepper, to preserve its antioxidant value. Add fresh cilantro, shredded cheese, and/or sour cream before serving, if you like.
Use black beans for their great taste and their nutritional benefits. Chili is only one of the great dishes you can make. Try these nutritious legumes in soups, salads, dips, and tacos. Enjoy.
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