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Black Beans
Black Beans ~ Natures Super Foods
Both the dried and canned variety are available throughout the year.
Dried beans are generally available in prepackaged containers as well as in bulk bins.
These beans could not be more succinctly and descriptively named.
They're commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance.
With a rich flavor that has been compared to mushrooms, black beans have a velvety texture while holding their shape well during cooking.
Health Benefits
These beans are a very good source of cholesterol-lowering fiber, as are most other legumes.
In addition to lowering cholesterol, their high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.
When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein.
You may already be familiar with beans' fiber and protein, but this is far from all they have to offer.
Loaded with Antioxidants
When researchers analyzed different types of beans, they found that, the darker the bean's seed coat, the higher its level of antioxidant activity.
Gram for gram, black beans were found to have the most antioxidant activity, followed in descending order by red, brown, yellow, and white beans.
Overall, the level of antioxidants found in the black variety in this study is approximately 10 times that found in an equivalent amount of oranges, and comparable to that found in an equivalent amount of grapes or cranberries.
Lower Your Heart Attack Risk
The contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply.
It's been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%.
Just one cup of cooked black beans provides 64% of the DV for folate.
Their good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects.
Magnesium is Nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body.
Black Beans Give You Energy to Burn While Stabilizing Blood Sugar
In addition to its beneficial effects on the digestive system and the heart, their soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, these beans can really help you balance blood sugar levels while providing steady, slow-burning energy.
Iron for Energy
In addition to providing slow burning complex carbohydrates, these beans can increase your energy by helping to replenish your iron stores.
Although the tannins in black beans may block absorption of some of the iron they contain, a cup of these beans contains so much iron, 20.1% of the daily value for this important mineral, that you'll still benefit.
Particularly for menstruating women, who are more at risk for iron deficiency, adding to their iron stores with black beans is a good idea, especially because, unlike red meat, another source of iron, these legumes are low in calories and virtually fat-free.
Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism.
Manganese for Energy Production and Antioxidant Defense
Black beans are a good source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.
Protein Power & Then Some
If you're wondering how to replace red meat in your menus, enjoy the rich taste of these beans.
These smoky flavored beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods.
And, when you get your protein from these legumes, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes.
A cup of black beans will provide you with 15.2 grams of protein (that's 30.5% of the daily value for protein), plus 74.8% of the daily value for fiber.
All this for a cost of only 227 calories with virtually no fat.
How to Select and Store
Whether purchasing them in bulk or in packaged containers, make sure that there is no evidence of moisture or insect damage and that they are whole and not cracked.
Canned varieties can be found in most markets.
Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned and those you cook yourself.
Tips for Preparing Black Beans:
Before washing, spread them out on a light colored plate or cooking surface to check for, and remove, small stones, debris or damaged beans.
After this process, place the beans in a strainer, rinsing them thoroughly under cool running water.
To shorten their cooking time and make them easier to digest, black beans should be presoaked (presoaking has been found to reduce the raffinose-type oligosaccharides, sugars associated with causing flatulence.)
There are two basic methods for presoaking.
For each, you should start by placing the beans in a saucepan and adding two to three cups of water per cup of beans.
The first method is to boil the beans for two minutes, take the pan off the heat, cover and allow to stand for two hours.
The alternative method is to simply soak the beans in water for eight hours or overnight, placing the pan in the refrigerator so that the beans will not ferment.
Before cooking the beans, regardless of method, drain the soaking liquid and rinse the beans with clean water.
To cook the beans, you can either cook them on the stovetop or use a pressure cooker.
For the stovetop method, add three cups of fresh water or broth for each cup of dried beans.
The liquid should be about one to two inches above the top of the beans.
Bring the beans to a boil and then reduce to a simmer, partially covering the pot.
If any foam develops, you can skim it off during the simmering process.
Black beans generally take about one and one-half hours to become tender using this method.
They can also be cooked in a pressure cooker where they take about one-half hour to prepare.
Regardless of cooking method, do not add any seasonings that are salty or acidic until after the beans have been cooked since adding them earlier will make the beans tough and greatly increase the cooking time.
If you're running short on time, you can always use canned beans in your recipes.
If the black beans have been packaged with salt or other additives, simply rinse them after opening the can to remove these unnecessary additions.
Canned beans need to only be heated briefly for hot recipes while they can be used as is for salads or prepared cold dishes like black bean salad.
For two of Natures Health Foods black bean recipes, check these next two links out;
Here we stuff them with creamy winter squash, black beans and tangy goat cheese.
Servings: 16 tamales
Total Time: 2 1/2 hours
Ease of Preparation: Challenging
Health: Low Calorie, Low Sat Fat, Low Cholesterol, Heart Healthy
Ingredients: Squash, Black Bean & Goat Cheese Tamales
4 ounces dried cornhusks; See notes
Batter
1 3/4 cups masa; See notes 1 1/4 cups hot water
1 1/2 cups part-skim ricotta cheese
1/4 cup canola oil
2 teaspoons baking powder
2 teaspoons salt
2 cups quick-cooking grits or cornmeal
1/2-3/4 cup vegetable broth or reduced-sodium chicken broth
Filling
20 ounces frozen winter squash , thawed (about 2 cups; see Tip)
1 15-ounce can black beans , rinsed
1 4-ounce can chopped green chiles , drained
3/4 teaspoon salt
3/4 cup crumbled goat cheese
Steps:
1: To prepare wrappers: Place cornhusks in a large bowl, cover with hot water and weight with a heavy plate or pan to completely submerge them. Let soak for 30 minutes.
2: To prepare batter: Put masa and 1 1/4 cups hot water in a large bowl; stir with a wooden spoon until a soft dough forms.
Beat ricotta, oil, baking powder and salt in another large bowl with an electric mixer on medium-high speed for 2 minutes.
Reduce speed to low.
Add grits (or cornmeal) and mix until combined.
Add the ricotta mixture to the masa mixture and stir until smooth.
Stir in broth 1/4 cup at a time until the batter is very moist and spreadable, but not runny.
3: To prepare filling: Place squash puree in a fine-mesh sieve and gently press on it to extract excess liquid.
Transfer to a medium bowl and add beans, chiles and salt; stir until combined.
4: To assemble tamales: Drain the cornhusks and pat dry.
Sort through and pick out 16 large, unblemished husks to use as wrappers.
Cut about 2 dozen thin, long strips from the remaining husks to use as ties (or use kitchen string instead).
Cover the husks and ties with a damp towel to keep moist.
5: Working on a clean surface, unfold one of the large cornhusks so it’s completely flat.
Spread 1/3 cup of the batter in the center of the husk in a 4-inch square, leaving a wide border at the top and the bottom.
Spoon 2 tablespoons of the filling in a thin strip down the length of the batter.
Top the filling with 1 rounded teaspoon goat cheese.
6: Bring the two long sides of the cornhusk together, causing the batter to completely surround the filling—but don’t fold the sides over the tamale yet.
Fold the cornhusk ends in, then fold the sides around the tamale.
If a cornhusk splits while you’re folding the tamale, just wrap a second husk right over the first and finish rolling.
Tie the tamale closed using a thin strip of cornhusk.
Repeat with remaining ingredients to make 15 more tamales. (You may have a little batter and/or filling left over.)
7: To steam tamales: Fill a large Dutch oven with 1 inch of water.
Place a steamer basket in the pot and loosely place the tamales upright in the basket.
Cover and steam over medium heat for 1 hour.
Check the water level periodically and add more boiling water if necessary.
The tamales are done when the batter is firm and easily pulls away from the wrapper.
Nutrition: (Per tamale) Calories - 232
Carbohydrates - 35
Fat - 7
Saturated Fat - 3
Monounsaturated Fat - 3
Protein - 8
Cholesterol - 10
Dietary Fiber - 4
Potassium - 130
Sodium - 612
Nutrition Bonus ~ Vitamin A (25 daily value), Calcium (15 dv)
The batter (Step 2) and filling (Step 3) will keep, covered, in the refrigerator for up to 2 days.
Steamed tamales will keep, covered, in the refrigerator for up to 2 days or in the freezer for up to 3 months.
Reheat tamales in a steamer or in the microwave on Medium power.
Notes: Cornhusks are traditionally used as tamale wrappers.
They're sold dried and need to be reconstituted in water to make them pliable enough for tamales.
Masa is ground dried corn treated with lime, sometimes called masa harina or instant masa mix; it's used for making tamales and tortillas.
Masa can be found near the cornmeal or flour and dried cornhusks in the produce department of most well-stocked supermarkets or Mexican grocers.
Tip: To make your own squash puree, halve and seed one medium acorn or butternut squash.
Place, cut-side down, on a lightly greased baking sheet.
Bake in a preheated 375°F oven until soft, about 50 minutes.
Cool, then scrape out the flesh with a fork.
Or simply use frozen (thawed) or canned squash puree.
Find frozen squash puree near other vegetables in the freezer section and canned squash near the canned pumpkin.
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