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 vegetable is a native of the Americas, but its tastiness and nutritional value has carried it to many countries. Small and delicious, it has all the benefits of a legume as well as some special features. Even though black beans are loaded with carbohydrates, they still rank low on the glycemic scale.
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 black bean is rich in phytonutrients, which are concentrated in the seedcoat. They rank with red onions, red cabbage, and blueberries in flavanoid content. They contain anthocyanins, another class of nutrient that gives color to vegetables. They are a good source of quercetin, an immune-system booster that helps prevent or reduce allergic reactions to pollen and also lowers 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 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.
In addition to healthy chili, you can use these nutritious powerhouses in dips, salads, soups, and tacos. Switching to black beans can make meals healthier and even more delicious.
This vegetable is a native of the Americas, but its tastiness and nutritional value has carried it to many countries. Small and delicious, it has all the benefits of a legume as well as some special features. Even though black beans are loaded with carbohydrates, they still rank low on the glycemic scale.
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 black bean is rich in phytonutrients, which are concentrated in the seedcoat. They rank with red onions, red cabbage, and blueberries in flavanoid content. They contain anthocyanins, another class of nutrient that gives color to vegetables. They are a good source of quercetin, an immune-system booster that helps prevent or reduce allergic reactions to pollen and also lowers 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 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.
In addition to healthy chili, you can use these nutritious powerhouses in dips, salads, soups, and tacos. Switching to black beans can make meals healthier and even more delicious.
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.
Aucun commentaire:
Enregistrer un commentaire