Just so we are clear, there is no paradox regarding the healthy nature of cooked black beans. They are among the healthiest foods anywhere and are an excellent source of iron, fiber and complete protein, meaning they contain all 9 of the essential amino acids.
Cooked Black Beans Recipe
1 lbs dry black beans
2 TBSP dried onion flakes
1 TBSP garlic salt
1 tsp cumin
1/2 tsp cayenne pepper
1/4 cup apple cider vinegar
1 TBSP of lemon juice
1 TBSP of lemon juice
Water to cover 2 inches above the beans.
Soak the beans in hot water for 1 hour. Drain and rinse thoroughly.
Put everything in your pressure cooker.
Set it for 1 hour on the beans setting. Let it vent naturally. Stir it up and serve hot or add to a salad.
I put it in the fridge overnight to absorb the liquids and reheat it or add it cold to a salad. Any way you serve them, they are high in iron, fiber and all 9 of the essential amino acids; the building blocks of protein.
As with all nutrients, it's not the amount of iron you eat but the amount you absorb. Heme iron, found in meat and blood, is better absorbed but it is also associated with higher risk of heart disease, stroke, cancer and Type 2 Diabetes due to oxidation of cholesterol and formation of free radicals. Non-heme iron comes from plants and is not associated with the same increased risk. Just like in green leafy vegetables, the acidic nature of vinegar and Vitamin C from citrus fruit increase iron absorption by 67%.
As with all nutrients, it's not the amount of iron you eat but the amount you absorb. Heme iron, found in meat and blood, is better absorbed but it is also associated with higher risk of heart disease, stroke, cancer and Type 2 Diabetes due to oxidation of cholesterol and formation of free radicals. Non-heme iron comes from plants and is not associated with the same increased risk. Just like in green leafy vegetables, the acidic nature of vinegar and Vitamin C from citrus fruit increase iron absorption by 67%.
