Lovable Legumes: Black Beans

Happy Monday everyone! Black beans are delicious with a mild flavour that pairs well with strong spices and herbs (like cilantro and cayenne). They are an incredible source of protein and fiber for vegetarians and meat-eaters alike, not to mention that they are packed with important antioxidants and phytonutrients. Find out more about why these legumes are so lovable and why you should learn to love them too!

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Nutritional facts for 1 cup of cooked black beans:
– 227 calories
– 0g trans fat, 0g saturated fat, 1g total fat
– 30% (DV) protein
– 20% (DV) Iron
– 60% (DV) dietary fiber
– 64% (DV) Folate
– 38% (DV) Manganese
– 17% (DV) Potassium
– 30% (DV) Magnesium
– 28% (DV) Thiamin

Health benefits of black beans:
– Aids in regulating stable blood sugar levels
– Fiber helps keep the digestive tract healthy and keep you regular
– Can help prevent future digestive tract disorders
– Very heart healthy – prevents heart attacks, strokes and heart disease
– Lowers bad cholesterol and maintains the good cholesterol
– Studies have connected the consumption of black beans to reduced risks of certain types of cancer (especially colon)
– Helps you loose weight and feel fuller longer (when eaten regularly)

Try out these fantastic recipes to help you include black beans in your daily diet. Don’t forget to buy organic!

Vegan Black Bean & Quinoa Soup Recipe: http://www.theppk.com/2013/03/black-bean-quinoa-soup/
Vegan Sweet Potato & Black Bean Veggie Burgers Recipe: http://cookieandkate.com/2013/sweet-potato-black-bean-veggie-burgers/
Vegan Black Bean Brownies Recipe: http://silkandspiceblog.wordpress.com/tag/black-bean-brownies/

To find out more information on black beans, check out these sources:
http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2
http://www.healthdiaries.com/eatthis/6-health-benefits-of-black-beans.html
http://voices.yahoo.com/black-beans-theyll-health-energy-107597.html
http://www.health.com/health/gallery/0,,20475957_2,00.html
http://www.myyogaonline.com/healthy-living/nutrition/nutritious-benefits-of-black-beans

Photo credit: cookbookman17 via photopin cc

*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.

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