Black-beans

Are Black Beans The Healthiest Foods On The Planet?

Black beans, also known as turtle beans, are extremely healthy and jam packed full of vitamins and nutrients that can benefit your health. Whether you eat them fresh or from a can, the health benefits are the same.

So here are some fast facts about black beans:

  • They have a rich flavour sometimes compared to mushrooms.
  • One cup of black beans provides 15 grams of protein and none of the saturated fat found in red meat which means that they are an excellent choice for vegetarians or for those needing more protein in their diet.
  • Black beans contain no cholesterol.
  • When teamed with rice they provide all of the essential amino acids that your body needs.
  • Black beans have the highest level of antioxidant activity compared to all other types of beans.  Antioxidants can help lower the risk of heart disease and cancer.
  • They are high in fibre – a cup of cooked beans contains 15 grams.
  • Black beans contain soluble and insoluble fibre.  The insoluble fibre aids digestion and prevents constipation while the soluble fibre helps lower cholesterol and blood-sugar levels.
  • One cup of black beans contains approximately 120 milligrams of magnesium which is commonly associated with cardiovascular protection.
  • One cup of black beans contains 256 micrograms of folate, making them an excellent food for pregnant women.
  • They are a great source of copper which is essential for healthy heart function and promoting healthy skin, hair and nails.

Sound great don’t they?  Try this healthy black bean salad to reap some of the benefits.

15 Minute Black Bean Salad

Ingredients

½ cup diced onion

2 cloves garlic, crushed

2 cups of black beans

1 cup of corn kernels

8 cherry tomatoes, quartered

½ cup red pepper, diced

2 tablespoons pumpkin seeds, coarsely chopped

¼ cup chopped coriander

2 tbsp olive oil

3 tbsp fresh lemon juice

Salt and pepper to taste

Method

  1. Mix all ingredients together and serve, it’s that simple!

Image via 3.bp.blogspot.com

August 22, 2014

3 Quick Lunch Recipes That Fight Fat

Find yourself choosing another expensive takeaway option which is full of preservatives? Plan your lunch meals at home by prepping food the night before – this method will keep you organised and less likely to snack on sugary food throughout the day. Below are just three lunch recipes which help to fight-fat, and are quick and easy to prepare.

Gazpacho

This popular Spanish dish is best served cold, and made from a primarily tomato-based froth. Enjoy with your favourite seasonal vegetables, and season with red chilli for an extra kick of flavour.

3 Quick Lunch Recipes That Fight-Fat

Ingredients

1 red onion

1 cucumber, peeled

1kg roma tomatoes

1 small red chilli

2 cloves garlic, crushed

2 red capsicums

2 slices white bread (remove crusts)

150ml tomato juice

50ml red wine vinegar

100ml olive oil

20g sugar

10g salt

Method

  1. Chop the onion, and remove the seeds from the cucumber before chopping lengthways.
  2. Combine the onion, cucumber, tomato, chilli, garlic, capsicum and bread into a large blender. Mix well before adding the tomato juice, vinegar, oil, sugar and salt.
  3. Serve with croutons and chopped coriander.

Watermelon Salad

For a refreshing summery treat, incorporate watermelon in a classic salad. Add some pieces of avocado since this is a healthy dose of good fat.

3 Quick Lunch Recipes That Fight-Fat

Ingredients

Watermelon

Lime

Red onion, thinly sliced

Cotija or feta cheese

Avocado cubes

Mint/basil leaves

Sprouts or small salad greens

Dressing:

1/3 cup olive oil

Juice of 1 lime

1/2 jalapeno, sliced

Salt and pepper

Method

  1. Cut the watermelon into cubes and then add salt, pepper and lime before putting it aside to marinate.
  2. Whisk together the ingredients for the dressing, then drizzle over the watermelon. Sprinkle some cheese over the top.

Black beans and rice

This filling meal takes only 20 minutes to prepare, and allows you to add some of your favourite vegetables for added flavour and texture.

3 Quick Lunch Recipes That Fight-Fat

Ingredients

1 teaspoon olive oil

1 onion, chopped

2 cloves garlic, minced

3/4 cup uncooked white rice

1.5 cups vegetable broth

1 teaspoon ground cumin

1/4 teaspoon cayenne pepper

3.5 cups canned black beans, drained

Method

  1. Set the stove to medium heat, then add onion and garlic into the olive oil until they are golden brown. Now add the rice and cook for an extra 2-5 minutes.
  2. Combine the vegetable broth and bring the entire mixture to a boil. Cook for 20 minutes before adding the spices and black beans.

Images and Recipes via SBS, Kung Food, Love and Lemons, All Recipes, Naturally Ella

August 6, 2014