Beans, beans, good for the heart!!

Did you know good ol’ beans are a superfood just like the trendy quinoa and chia seeds? 

Beans are considered a carbohydrate and a protein source with very little fat and cholesterol. 1 cup of black beans contains 15 gram of dietary fiber and 15 grams of protein. Due to their high dietary fiber content, beans lower cholesterol and triglyceride levels, reduce the spike in blood sugars after eating a meal, and prevent constipation by normalizing the digestive system.

In addition to beans favored macronutrient content, they also contain micronutrients such as antioxidants, B vitamins, folate, iron, magnesium, potassium, copper, and zinc.

You can purchase black beans dried or canned in the grocery store. · If you buy dried beans, soak the beans in water for 6-8 hours in a pot (water 1 inch above the beans). Discard the soaking water, rinse the beans, and cook the beans in fresh water on the stove for about 1 hour on low heat until the beans are soft.
· If you buy canned beans, the beans are already cooked, but you need to drain and rinse the canned beans to decrease the sodium content by removing the salt. Salt is added to canned foods for processing to maintain their shelf life.

Beans are often an ingredient in savory and spicy foods or a protein source ingredient in salads, but they also can replace flour in baked goods. This week’s recipe features a popular chocolate treat, Black Bean Brownies!