Shelly-Ann Thompson, Freelance Writer
Black-eyed peas are a very good source of nutrient. - PHOTO BY TESI JOHNSON
This week, our Black History Month feature: The Black in Foods, looks at black-eyed peas, black soy beans and black beans.
FOOD AND nutrition consultant, Dr. Heather Little-White, says that our grandmothers were right when they told us to eat our peas and beans. Most edible seeds contain excellent nutrients and vitamins that contribute to having a terrific skin and proper digestive system.
"Beans have fibre which is good for keeping the body free of waste materials and cleansing the digestive system," the nutritionist said. Beans also have iron.
BLACK BEANS
Black beans are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance. With a rich flavour that has been compared to mushrooms, black beans have a velvety texture, holding their shape well during cooking.
NUTRITIONAL VALUE
Black beans are a very good source of cholesterol-lowering fibre, as are most other legumes. Black beans' high fibre content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycaemia
Due to its minimal carbohydrates and the ease with which it is digested, black beans are also a favourite among dieters.
PROTEIN POWER PLUS
If you're wondering how to replace red meat in your menus, enjoy the rich taste of black beans. These smoky-flavoured beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, they provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods.
Black beans also contain Vitamin B which is good for mental health and proper body functioning.
SELECTING BLACK BEANS
Dried black beans are generally available in packaged containers. Several supermarkets in the Corporate Area, such as Lee's Food Fair, carry a variety of black bean products. On the shelves are salted dried black bean, black bean sauce, and others.
TIPS
When purchasing black beans ensure:
That there is no evidence of moisture.
That there is no insect damage
That they are whole and not cracked.
POPULAR BLACK BEAN DISHES:
Black beans are used a lot in Latin dishes, especially in Cuba where it's very popular.
When combined with whole grains such as rice, black beans provide an almost fat-free high quality protein.
Black beans are wonderful when mixed with toppings for a stuffed baked potato.
Black bean soup is lovely when blended with tomatoes, onions and spices. Or the soup can contain pork (like pigtail) or salted beef.
Dr. Little-White notes that like many other beans black beans should be properly soaked before preparation. Pre-soaking makes black beans easier to digest.
Additional source:
http://www.whfoods.com/genpage.php?pfriendly=1&tname=foodspice&dbid=2; and
http://www.npicenter.com/anm/templates/newsATemp.aspx?articleid=13068&zoneid=45
BLACK SOYBEANS
Black soybeans are also popular in Japan. Many Japanese supermarkets, and local markets, sell black soybeans.
Black soybeans help smooth the blood and are helpful to the blood vessels. The beans help to prevent high blood pressure and are healthy for the brain.
Like many soybeans, these have the benefits of regular soybeans, like protein, Vitamin E and B and isoflavone.
Black soybeans can be boiled with sugar, making a sweet treat. However, there are various black soybean dishes throughout Japan such as: black soy bean cocoa, black soybean tea, black soybean coffee, black soybean milk, black soybean jelly.
BLACK-EYED PEA
Like other peas black-eyed pea, known also as cow peas, have fibre, iron and Vitamin B.
In other countries, black-eyed pea is commonly known as China Bean, or black-eyed bean. The plants are believed to be native to India and the Middle East but were in early times cultivated in China. In the southern United States the cow pea is extensively grown as a hay crop, as a green-manure crop, or for the beans, which are used for human consumption.
BEST DISHES
When served with rice black-eyed pea forms complete protein. "Like all beans and peas black-eyed peas are low in fat, low cholesterol and has minimal carbohydrates," says Dr. Little-White. Black-eyed peas are also an excellent substitute for red peas in rice and peas.
Some information taken from: The New Encyclopaedia Britannica.
Black Bean Dip
Black beans are a fundamental part of the diet in the Spanish-speaking islands. This dip is Cuban influenced.
Preparation time: 15 minutes. Serves: 6-10, makes about 500 ml/2 cups
INGREDIENTS
425 g/15 oz. cooked black beans
1 garlic clove, chopped finely
60 ml/1/4 cup soured cream or natural yoghurt
3 tbsp. chopped fresh coriander, plus 1 tbs. to garnish a dash of hot pepper sauce (optional)
A pinch of salt
METHOD
1. Drain the beans thoroughly and blend to a paste in a food processor with the other ingredients.
2. Garnish with the coriander and serve with corn chips, mini toasts or crudités.
- Recipe taken from Eat Caribbean by Virginia Bruce
