No food group has a more complete blend of protein and fiber than legumes.  This incredible protein/fiber combination is a delicious and inexpensive way to LIVE YOUNGER!  You can get 15 grams of total fiber, which is over half of the daily required amount, and 15 grams of protein, which is about a third of the daily value in only one cup.  Versatile, velvety Black Beans are easy to store, easy to cook and can be used in a variety of satisfying ways.

The unique nutritional benefits of Black Beans are partly due to their dark seed coating.  Here are some of the outstanding health benefits of these tasty legumes:

  1. They are an outstanding source of anthocyanin flavonoids such as delphinidin, petunidin, and malvidin.  These provide powerful antioxidant and anti-inflammatory benefits for the entire body.
  1. According to recent research, Black Beans provide (special) support to the colon because of their large “Indigestible Fraction (IF).  This excellent mix allows bacteria in the gut to produce butyric acid, which fuels the good bacteria of the lower digestive tract.  Black Bean intake has been associated with lower colon cancer risk in some studies.
  1. One of the keys for blood sugar regulation and balance is the protein/fiber balance found in these legumes.  This combination allows a steady metabolism and movement through the digestive tract and helps prevent extremes in simple sugar uptake.
  1. The soluble fiber content of Black Beans was the original focus of their cardiovascular protection.  Their soluble fiber is especially helpful to regulate blood cholesterol, as well as decrease heart attack risk.   

We like to cook ours in the pressure cooker and this method works well in our home:

Pressure Cooker Black Beans

  • 2 cups presoaked Black Beans (Soak overnight in purified water.  Drain and rinse well.)
  • 4 to 6 cups Chicken Broth (Depending on how much “soup” you like)
  1. Place beans and broth in pressure cooker.  Do not fill it more than half full.
  2. Attach lid and bring pressure up on medium heat.  At this point, you will hear a soft hissing noise.
  3. Lower the heat and cook the Black Beans for the time recommended in your pressure cooker’s instruction book.  It’s usually 25-40 minutes.

Add just before serving:

  • 3 Tablespoons Avocado or Extra-Virgin Olive Oil
  • Salt (Himalayan) and Pepper to Taste

START SOMEWHERE incorporating more nutrient-dense legumes into your eating plan.  Versatile velvety Black Beans are a great place to start.  Buy organic if you can find them!  LIVE YOUNGER by giving your body rich sources of antioxidants and fiber.  You can do it.  I will help you!

Versatile Velvety Black Beans

Versatile Velvety Black Beans