Chili is a great meal, easy to fix and immensely satisfying. Using a black bean beef chili recipe makes a healthy variety of this popular dish, with the added health benefits of the nutritious legume. Make it for family dinners, casual entertaining, or for a 'make it on the weekend and eat it throughout the week' time saver.
This bean is native to the Americas but is now used all over the world. The tasty legumes have many health benefits, not the least of which are protein and fiber. They are rich sources of minerals and phytonutrients. They are also ranked low on the glycemic scale, which many use to keep their food choices in the 'heart healthy' range.
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.
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.
You can also enjoy the healthy black bean in soups, dips, tacos, and salads. This is an easy way to boost nutrition in your daily diet.
This bean is native to the Americas but is now used all over the world. The tasty legumes have many health benefits, not the least of which are protein and fiber. They are rich sources of minerals and phytonutrients. They are also ranked low on the glycemic scale, which many use to keep their food choices in the 'heart healthy' range.
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.
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.
You can also enjoy the healthy black bean in soups, dips, tacos, and salads. This is an easy way to boost nutrition in your daily diet.
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