Although there are several kinds of beans that are black, the black beans most widely used in American cuisine are those that are sometimes called turtle beans. Their dark color indicates a high concentration of anthocyanins, flavonoids known for their antioxidant effect.
A half-cup serving of black beans has an ORAC score similar to that of plums, cranberries, grapes, and apples. Black beans, like most other beans, are rich in fiber, protein, and minerals. They are also an especially good source of molybdenum.
Dried black beans should be a rich black-brown color, with smooth skins. When buying canned black beans, seek out organics and those with the least salt. When cooking black beans, remember that steaming and pressure-cooking preserve more antioxidants than conventional boiling.
For a complete protein, balance beans with grains like brown rice, tortillas, whole grain pasta, or corn. Black beans and corn are the basis of a delicious Southwestern salad, and a black bean and rice burrito may be one of the healthiest fast foods you can find.
Butternut squash is another winter squash. It has a dense, smooth, orangey-colored flesh, evidence of its rich supply of carotenoids. Indeed, half a cup of baked butternut squash provides 9,368 mcg of beta-carotene. It is high in fiber; in the vitamins A, B6, C, and folate; and in the minerals manganese, magnesium, and potassium.
Butternut squash is a package of antioxidants and anti-inflammatories - good for your heart, metabolism, and immune system. Its sweet taste and high fiber make it a filling and sustaining addition to fall and winter meals.
As with other winter squash, you want a butternut squash that feels heavy and hard, with a creamy skin that is not shiny and lacks soft spots or dark spots. Remember that shiny squash were picked too soon, before they ripened to full sweetness.
As a winter squash, butternut keeps exceptionally well in cool, dark, dry, wellventilated places. The refrigerator may be too humid, which could encourage mold or rot. Once a butternut squash has been cut open, it will keep for about a week in the refrigerator if you wrap it in plastic.
Butternut squash is also available both frozen and canned, and both these forms spare you the work of cutting and peeling. Be sure to read the package and opt for plain squash, not prepared side dishes or pie filling, which come already seasoned and may have other ingredients, such as butter or condensed milk.
Some groceries also sell fresh pre-peeled squash cubes - a great time-saver! For a balanced meal, serve butternut squash as your high fiber starch, with a piece of grilled chicken or fish and some steamed broccoli or green beans.
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