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.
Although almost three-quarters of the calories in these beans come from carbohydrates, they are still ranked low among foods that affect blood sugar levels. Their carbohydrates are called 'resistant', since they are hard to digest. For this reason, they don't raise blood glucose levels and cause an insulin spike. However, the carbohydrates do break down in the large intestine, making them a good overall source of nutrition. They also have lots of fiber, which is important for colon health and efficient digestion.
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.
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.
Although almost three-quarters of the calories in these beans come from carbohydrates, they are still ranked low among foods that affect blood sugar levels. Their carbohydrates are called 'resistant', since they are hard to digest. For this reason, they don't raise blood glucose levels and cause an insulin spike. However, the carbohydrates do break down in the large intestine, making them a good overall source of nutrition. They also have lots of fiber, which is important for colon health and efficient digestion.
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.
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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