3rd Trimester: BLACK BEANS
00Angela00
Posts: 1,077 Member
A favorite in Mexican dishes, black beans (also known as turtle or black turtle beans) are a tasty and nutritious addition to your pregnancy diet. The Journal of Agriculture and Food Chemistry reported that black beans are as rich in antioxidant compounds called anthocyanins as grapes and cranberries, two fruits that are antioxidant stars. try adding black beans into your diet - they're packed with nutrients that you and your baby need.
BLACK BEANS AT A GLANCE:
Serving size: 1 cup
Calories: 227
Saturated Fat: 0 g
Protein: 15 g
Fiber: 15 g
Calcium: 5 %
Vitamin A: 0 %
Vitamin C: 0%
Iron: 18 %
* Black beans are also a good source of manganese, iron, thiamin, phosphorus, and magnesium. So toss some into your next chili or salad for a fun twist packed with great nutrients to keep you and your baby feeling great.
* When we think of antioxidants, we tend to think of berries, but beans are also antiocidant rich, with black beans at the top of the list.
* In just one cup of black beans, there are an astounding 15 g of fiber, more than half of your daily needs. Plus, there's tons of folate (over 250 mcg per cup).
* Black beans are an excellent source of the trace mineral molybdenum. This is definitely one of the lesser known minerals, but ti's role in the body is nothing to ignore. Molybdenum is an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites - keeping your food safe!
* A cup of black beans has about 180 mg of that famous feel-good compound tryptophan. Tryptophan is an essential amino acid (you have to eat it because your body doesn't make it). Tryptophan is used to make niacin (a B vitamin) and serotonin (a feel good hormone that is thought to stabilize mood and promote sleep). With your baby kicking and squeezing your insides, sleep can be hard to come by right now, so eat your beans before bedtime!
* These smoky-flavored beans are a good source of protein. If you eat them with a whole grain, such as whole wheat pasta or brown rice, or corn, it provides a protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods.
TASTY TIPS:
you may have seen black bean salsas selling for big bucks in gourmet stores and catalogs. but it's so easy to make your own, there's no excuse for spending the money. Take a can of black beans, a package of frozen corn, and a jar of salsa that's the heat you like it. I love adding minced fresh cilantro and a finely chopped fresh sweet onion to the mix, too. Stir them all together and enjoy this incredibly tasty dip!
Another all-time favorite is black bean soup. Yum!! It adds a ton of flavorful nutrients to a basic can or two of black beans. The way I make it is fast and easy, too. I saute chopped sweet onion and minced garlic in olive oil with whole cumin seed, black mustard seed, and plenty of dried Greek oregano. Then I add diced green pepper and diced paste tomatoes, splash in a little fresh-squeezed lemon juice and a dollop of hot sauce, and toss in a couple of cans of black beans. When it's bubbling, I mash the beans with a potato masher to make the soup thick and rich. After stirring well, I serve up this luscious soup with a dollop of plain yogurt and some minced cilantro on top. you can pour it in a bowl over a scoop of brown rice for a complete protein meal. And don't forget, leftovers make the ideal dip for chips of veggie sticks!
BLACK BEANS AT A GLANCE:
Serving size: 1 cup
Calories: 227
Saturated Fat: 0 g
Protein: 15 g
Fiber: 15 g
Calcium: 5 %
Vitamin A: 0 %
Vitamin C: 0%
Iron: 18 %
* Black beans are also a good source of manganese, iron, thiamin, phosphorus, and magnesium. So toss some into your next chili or salad for a fun twist packed with great nutrients to keep you and your baby feeling great.
* When we think of antioxidants, we tend to think of berries, but beans are also antiocidant rich, with black beans at the top of the list.
* In just one cup of black beans, there are an astounding 15 g of fiber, more than half of your daily needs. Plus, there's tons of folate (over 250 mcg per cup).
* Black beans are an excellent source of the trace mineral molybdenum. This is definitely one of the lesser known minerals, but ti's role in the body is nothing to ignore. Molybdenum is an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites - keeping your food safe!
* A cup of black beans has about 180 mg of that famous feel-good compound tryptophan. Tryptophan is an essential amino acid (you have to eat it because your body doesn't make it). Tryptophan is used to make niacin (a B vitamin) and serotonin (a feel good hormone that is thought to stabilize mood and promote sleep). With your baby kicking and squeezing your insides, sleep can be hard to come by right now, so eat your beans before bedtime!
* These smoky-flavored beans are a good source of protein. If you eat them with a whole grain, such as whole wheat pasta or brown rice, or corn, it provides a protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods.
TASTY TIPS:
you may have seen black bean salsas selling for big bucks in gourmet stores and catalogs. but it's so easy to make your own, there's no excuse for spending the money. Take a can of black beans, a package of frozen corn, and a jar of salsa that's the heat you like it. I love adding minced fresh cilantro and a finely chopped fresh sweet onion to the mix, too. Stir them all together and enjoy this incredibly tasty dip!
Another all-time favorite is black bean soup. Yum!! It adds a ton of flavorful nutrients to a basic can or two of black beans. The way I make it is fast and easy, too. I saute chopped sweet onion and minced garlic in olive oil with whole cumin seed, black mustard seed, and plenty of dried Greek oregano. Then I add diced green pepper and diced paste tomatoes, splash in a little fresh-squeezed lemon juice and a dollop of hot sauce, and toss in a couple of cans of black beans. When it's bubbling, I mash the beans with a potato masher to make the soup thick and rich. After stirring well, I serve up this luscious soup with a dollop of plain yogurt and some minced cilantro on top. you can pour it in a bowl over a scoop of brown rice for a complete protein meal. And don't forget, leftovers make the ideal dip for chips of veggie sticks!
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