SUPERFOOD of the Week - Black Beans

Black Beans
​Beans, beans good for the heart…. The more you eat the more you fart!  
Beans are indeed good for our hearts because they are such a good source of soluble fiber which has shown to have a positive effect on our cholesterol levels.  They do make us fart too… who hasn’t done a burpee and let one slip?  That gas is a byproduct of our gut bacteria breaking down all the fiber.  Our gut bacteria love fiber and feed off it!  That’s a good thing since it helps increase our beneficial bacteria.  Did you know black beans are also a very good source of phytonutrients?  Simply put, they have some really good compounds that are healthy for our bodies.  Finally, black beans contain a lot of potassium, folate and zinc as well. In short, eat these!

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Your Recipe
Cooking with beans is easy because they are so versatile!  If you haven’t eaten beans in a while or regularly, go slow to give your body a chance to get acclimated to all this yummy fiber. Here is a SIMPLE and easy recipe from: http://allrecipes.com/recipe/63113/best-black-beans/
Ingredients:

• 1 (16 ounce) can black beans
• 1 small onion, chopped
• 1 clove garlic, chopped
• 1 tablespoon chopped fresh cilantro
• 1/4 teaspoon cayenne pepper
• salt to taste

Directions
In a medium saucepan, combine beans, onion, and garlic, and bring to a boil.
Reduce heat to medium-low. Season with cilantro, cayenne, and salt. Simmer for 5 minutes, and serve.

Other Ideas
If you don’t want to eat a bowl of beans then try adding or disguising in casseroles, taco meat, soups, salads and yes, even smoothies!