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.
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.
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 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.
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 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.
About the Author:
Get a mouth-watering black bean beef chili recipe, right now. You can also get more info about an awesome food blog at http://www.yummygoodness.com/ancho-black-bean-beef-chili today.