Mom and Dad always said to drink our milk, but did they tell us to eat our beans? Bone strength is one of them most important things growing up and teaching our kids but the responsibility normally falls on milk. Bone strength is one of the largest nutritional benefit of black beans, but do you know what else they are capable of? Take a look:
- The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc that builds up black beans all contribute to building and maintaining bone structure and strength
- Black Beans are naturally low in sodium which helps them keep blood pressure at a low level.
- Black Beans are important to a high-fiber diet. They can help improve blood sugar levels in people with type 1 and type 2 diabetes
- Black Beans support heart health because of their fiber, potassium, folate, vitamin B6 and phytonutrient content paired with the lack of cholesterol in black beans
Recipes:
Black Bean and Rice Skillet (Marisamoore.com)
- 1 1/2 cups Cooked Black Beans
- 2 cups Cooked Brown Rice
- 1/2 cup Monterey Jack or Cheddar Cheese
- 1 10-oz can Canned diced Tomatoes with Green Chiles
- 1/4 cup Red Onion
- 1/2 tsp Smoked Paprika
- 1/2 tsp Dried Oregano
- 1 tbsp Avocado or other oil
- Garnishes: Fresh Cilantro, Jalapeno peppers, Avocado, Green Onions
- Heat the oil in an oven-safe 10-inch skillet over medium heat. Sauté the onion and paprika about 3 minutes.
- Add the black beans, rice, and tomatoes to the skillet. Stir until combined and heat through, about 3-5 minutes.
- Set oven to broil. Sprinkle with the shredded cheese. Broil on high 2-3 minutes until the cheese melts or is starting to turn golden brown. Serve warm topped with your favorite garnishes like cilantro, jalapeno peppers, avocado and green onions.
Black Bean Salad with Corn, Avocado, & Lime Vinaigrette (Onceuponachef.com)
- 2 15-oz cans Black Beans, rinsed and drained
- 3 ears Fresh Cooked Corn, kernels cut off cob
- 2 Red Bell Peppers, diced
- 2 cloves Garlic, minced
- 2 tbsp minced Shallots
- 2 tsp Salt
- 1/4 tsp Cayenne Pepper
- 2 tbsp Sugar
- 9 tbsp Extra Virgin Olive Oil
- 1 tsp Lime Zest
- 6 tbsp fresh Lime Juice
- 1/2 cup chopped Fresh Cilantro
- 2 Hass Avocados, chopped
- Combine all ingredients except for avocados in a large bowl and mix well. Cover and chill for a few hours or overnight. Right before serving, add avocados and mix gently, being careful not to mash avocados. Garnish with a more chopped cilantro if desired. Serve at room temperature.
Spicy Black Beans (Foodnetwork.com)
- 1 tbsp Canola Oil
- 1 small Yellow Onion, diced
- 2 Garlic cloves, minced
- 1 tsp Ground Cumin
- 1 tsp Kosher Salt
- 1/2 tsp Chipotle Chile Powder
- 1/4 tsp Cayenne Pepper
- 1 4-oz can diced green chiles
- 2 15-oz cans Black Beans, rinsed and drained
- 1 cup Vegetable Broth
- 2 tbsp Chopped Fresh Cilantro
- 1/4 cup Cotija Cheese
- Heat the oil in a large saute pan over medium-high heat. Add the onion and cook until it begins to soften, about 3 minutes. Add the garlic, cumin, salt, chile powder and cayenne and cook until fragrant, about 30 seconds. Add the chiles, beans and broth and bring to a simmer. Cook, stirring occasionally, until the beans have softened and the sauce has thickened, 5 to 7 minutes. Transfer to a serving bowl and sprinkle with cilantro leaves and Cotija.
