Black beans are an excellent source of molybdenum, a mineral that aids in the detoxification of sulfites. Sulfites are preservatives found in foods like deli meat and canned goods. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed.
Black beans are also rich in dietary fiber, which contributes to their cholesterol-lowering benefits and low glycemic index rating. Soluble fiber absorbs water in the stomach forming a gel that slows down the metabolism of the bean's carbohydrates. The presence of fiber is also the primary factor in the cholesterol-lowering power of beans and their aid in preventing heart disease.
The Journal of Agriculture and Food Chemistry found that the darker a bean's seed coat, the higher its level of antioxidants. As such, black beans are found to have the most antioxidants, followed in descending order by red, brown, yellow, and white beans.
Vegetarians use black beans to replace red meat as a source of high quality protein. When combined with whole grains like barley, whole wheat pasta, or brown rice, they provide protein comparable meat or dairy without the high calories or saturated fat often found in these foods.
Black beans' contribution to cardiovascular health also lies in their significant amounts of folate, magnesium, and poylphenols. It has been estimated that consumption of 100% of the daily value (1 cup of black beans offer 64%) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%.
Black beans contain iron and manganese which are essential to the production of energy in our bodies. These nutrients also aid the body in warding off unwelcome outside intruders.
Read more on black beans' benefts at http://www.whfoods.com/.
1 (15.5 ounce) can black beans, rinsed and drained
3 eggs - or use 5 egg whites - or use 2 mashed bananas for vegan brownies
3 tablespoons vegetable oil - applesauce or mashed bananas can be used to replace half of this amount
1/4 cup unsweetened cocoa powder
1 pinch salt
1 teaspoon vanilla extract
3/4 cup white sugar - use 1/3 cup agave nectar or honey - or use 1 to 2 tsp liquid stevia
1/4 cup milk or dark chocolate chips (optional)
1.Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish.
2.Combine all ingredients except chocolate chips in a blender and blend until smooth; pour mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture if using. If your mixture seems too messy or fudgy, try adding 1/4 cup of oats to your mix.
3.Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes
Don't wait too long to make these awesome brownies, you'll find no one will even notice they are packed with black bean protein and fiber. I wish you all good eats!!