Loving the BITE: Black Beans & Rice w/ Mango

Thirdly, they are full of health-promoting phytonutrients, and they even contain more than was previous thought.  Recent research has recognized black beans as a strong contender in phytonutrient benefits – the outer coat is an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. These three anthocyanins are primarily responsible for the rich black color that we see on the bean surface. Kaempferol, quercetin, ferulic, sinapic, chlorogenic acid, and numerous triterpenoids are additional flavonoids provided by black beans. All of these flavonoids have well-demonstrated antioxidant and anti-inflammatory properties. Antioxidant and anti-inflammatory protection is especially important for our cardiovascular system. When our blood vessels are exposed to chronic and excessive risk of oxidative stress (damage by overly reactive oxygen-containing molecules) or inflammation, they are at heightened risk for disease development.

In fact, black beans come in first place among beans in terms of antioxidant activity.  Then, they contain about 10 times the amount of overall antioxidants in an equivalent serving size of oranges and similar to the amount found in an equivalent serving size of grapes, apples and cranberries.  Athletes need high amounts of antioxidants.

What’s all this mean?  Decreased diabetes risk, decreased cardiovascular disease risk, reduced oxidative stress, reduced cancer risk (especially colon cancer), better digestion, and improved overall health.  Not bad.

If you’re intimidated by the soaking and cooking of beans, don’t be, it’s easy.  My favorite way to cook dried beans in the in the slow cooker.  First, place 1 pound beans in a bowl.  Fill with water (enough water to be double or triple the height of the beans in the bowl) and soak overnight.  Soaking beans increases the availability of the nutrients by reducing the amount of phytates and tannins – it also decreases some of the gas-producing substances.

Then, drain the beans and place them in a slow cooker.  Add about 10 cups of fresh water.  Cook on low 8-10 hours, or until tender.

If you’ve been waiting for a bean recipe, you’re wait is officially over.  If you’re not a bean-lover, it’s still a good idea to try to incorporate more into your diet whenever possible.  Black beans are versatile and add flavor and nutrition to Mexican Food dishes, Black Bean burgers, and more.  They can be the protein portion or the carbohydrate portion of your meal, or both.  Eat them in place of grains for a more satisfying and health-promoting side dish.

Although you may want your meal to amount to more than a hill of beans, you’re in for a treat with black beans, quinoa and mango.  Fuel your body with healthy foods day to day, and you’ll become a better cyclist.

Fuel Your Ride.  Nourish Your Body.


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  • https://www.chlorella-world.com/ chlorella

    Yet there are in addition side effects involved with many of the colon cleansing pills and products. There is a concoction of  Cascara Sagrada, turkey rhubarb, bentonite clay, slippery elm, aloes, flax seeds, Senna, wormseed, black seeds, olive leaf extract, thyme oil powder, garlic extract, certified organic clove and peppermint marketed as Bowtrol. Bowtrol consists of a program of capsules taken over a month. A number of people have experienced bloating and cramps after using it. Bowtrol and related colon cleansing products have the possibility to upset your body’s liquid balance leading to dehydration.

  • http://twitter.com/PedalmanTO PedalmanTO

     Look forward to trying this next week. I can set it all up in the morning and by the time I get home from work it’s just putting it all together. Love it!

    • Kelli

      Yep, this one’s super easy prep.  And, lots of different fruit work well with it if you don’t have mangos – peaches and pineapples are both awesome toppers…

  • http://www.facebook.com/profile.php?id=1040301851 Amanda Gale Kotyk

    Thank you for this recipe and all the info, Kelli!!  I’m so excited to try this!!  I’ve been looking for good vegetarian recipes for my 14 month old, as he seems to prefer beans over meat (he loves black beans….most of the time).  I just want to make sure he’s getting a balanced diet, and that the big kids love what I cook as well.  This recipe looks as if it could be a hit for everyone….and with ingredients that I always have at home! 
    Thanks again!

    • Kelli

      You’re very welcome Amanda! I like it b/c I can eat it vegetarian and add some cooked chicken for my husband who wants meat.  Quinoa is considered a complete protein seed, so you’ll get enough either way.  Enjoy!