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.
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.
Beans in general are considered worthy of inclusion in a sensible diet plan, being good sources of protein and minerals. Black beans are rich in zinc and provide it in a bioavailable form that both men and women can absorb. The elements in seeds of all kinds that often bind minerals and make them hard to use don't seem to act against zinc in this legume. Called phytates, these elements also have antioxidant properties, making black beans even more nutritious.
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 garlic and well-browned beef, either hamburger or cubed chuck. Add prepared beans, tomato paste, diced tomatoes, and spices. Red chili powder, oregano, and cumin are traditional. You can add sea salt at any time, but wait until serving to add black pepper; this protects the valuable antioxidants of the pepper, which are destroyed by high heat. Garnish with fresh cilantro and serve with shredded cheese and sour cream for a delicious, colorful meal.
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.
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.
Beans in general are considered worthy of inclusion in a sensible diet plan, being good sources of protein and minerals. Black beans are rich in zinc and provide it in a bioavailable form that both men and women can absorb. The elements in seeds of all kinds that often bind minerals and make them hard to use don't seem to act against zinc in this legume. Called phytates, these elements also have antioxidant properties, making black beans even more nutritious.
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 garlic and well-browned beef, either hamburger or cubed chuck. Add prepared beans, tomato paste, diced tomatoes, and spices. Red chili powder, oregano, and cumin are traditional. You can add sea salt at any time, but wait until serving to add black pepper; this protects the valuable antioxidants of the pepper, which are destroyed by high heat. Garnish with fresh cilantro and serve with shredded cheese and sour cream for a delicious, colorful meal.
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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