black beans

Food and Recipe of the Month: Black Beans

Care of Andrea Howe of Beans are certainly a magical fruit due to their nutritional content, but especially the black bean, being a popular legume used all around the world. It can be found in Mexican cuisine, veggie burgers, chilies, and more. Its significance may be deceiving, because even though it’s small, it is packed full of important nutrients. Black beans are famous for their fibre content. Fibre can help regulate stools, lower blood sugars and weight, as well as decrease the risk of heart disease and various cancers including bowel, colon, breast, and prostate. Just one cup of black beans contains 15g of fibre, which is half of your recommended daily intake. Black beans are also full of vitamins, specifically B vitamins. These vitamins, including thiamin and niacin are important for growth and development in children, as well as for our brain health. Finally, black beans are a great source of plant-based protein, as well as rich in iron, with about 4 grams of iron in every cup. This makes them an important ingredient for vegetarians/vegans, women, and infants. The soft texture makes them a great snack for infants, but make sure to add a little lemon juice… Read More

Filed under: Eat Veg elifelines Food of the Month Uncategorised Vegan & Vegetarian Recipes

Black beans please…

Care of Amy Symington Not always seen as the most glamourous of protein options, beans are making a comeback this 2015 according to food trend surveys. And rightfully so! Beans contain high amounts of fibre which provides all sorts of health benefits particularly related to good gastrointestinal health.  They specifically contain high levels of resistance starch, a type of prebiotic that aids in the growth and development of probiotics, the beneficial bacteria that live in your large intestine.  This beneficial bacteria helps with the absorption of vitamins and minerals, aids in motility in your gut and strengthens your immune system. Beans are also a functional food, aiding in the prevention of chronic diseases including Type 2 diabetes, cancer, heart disease and hypertension.  They contain antioxidants called flavonoids which contain anti-inflammatory and cancer fighting properties.  They are also amazing for regulating blood sugar levels and maintaining a healthy weight as they are digested slowly and keep you feeling fuller for longer.  High cholesterol levels can also be combatted with the consumption of this humble bean. One cup of black turtle beans equals 15g of protein, 12g of fibre and 25% of your RDA for iron so use them more often in… Read More

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Black bean and sweet potato shepherd’s pie

Care of Amy Symington Makes 12 servings Ingredients: 1 tbsp extra virgin olive oil, divided 4 large cloves of garlic, minced 3 cups cremini mushrooms, diced 4 medium carrots, diced 2 tbsp dried basil 3 tsp ground coriander 2 tsp cumin seeds 2 tsp thyme 1 tsp smoked paprika 2 cups black beans, cooked 2 cups quinoa, cooked 1 tsp salt Black pepper to taste 1 bunch dinosaur kale, stems removed and torn into bite sized pieces 2 tbsp lemon juice Topping: 8 medium sized sweet potatoes skin on, cooked 1-1/2 cup unsweetened almond milk (or more if needed) 2 cloves garlic, pureed 1 tsp extra virgin olive oil 1 tsp salt Black pepper to taste Garnish: Green onions, sliced Favourite chili sauce Directions:       Preheat oven to 400°F.  Precook any ingredients needed before starting i.e. black beans, quinoa and sweet potatoes.       In a large sauté pan over medium heat add 2 tsp oil. Once heated add garlic and carrots and sauté until fragrant and carrots have softened, about two minutes.       Next add mushrooms and sauté until they have released their juices, about 2 minutes.       Next add basil, coriander, cumin, thyme and paprika. Sauté until fragrant,… Read More

Filed under: Eat Veg elifelines Uncategorised Vegan & Vegetarian Recipes