B is for Black Beans, Bell Peppers and Blueberries

 

I don't know about you, but I really like bell peppers. I use them a lot in many dishes I prepare, right along with onions and garlic. They are nutrient-dense, low-calorie vegetables packed with vitamins A and C, antioxidants, and fiber. You can read more about the health benefits of bell peppers here. The riper the pepper, the sweeter it is, with the red ones being the sweetest.

Black beans are a favorite among the beans around here, especially for my daughter. Maybe it's because black beans help fix insulin resistance and gut bacteria balance. They are high in fiber and protein, which do help regulate blood sugar levels, which gives them a low glycemic index.

My mom was born and raised in the Caribbean, where they ate a lot of rice and beans. This is my mom's recipe for 

Cuban Black Beans

1 pound dry black beans, washed

2 ½ quarts water

½ green pepper, chopped

2 cloves garlic, chopped

⅓ cup oil

1 medium onion, chopped

1 large green pepper, chopped

3 garlic cloves, chopped

1 teaspoon salt

½ teaspoon ground cumin

½ teaspoon oregano

2 tablespoons vinegar

In a large kettle soak the beans overnight in water. The next day, drain the water, then add 2 ½ quarts water, the green pepper, onion and garlic from the first list, and bring to boil. Reduce heat, and simmer until the beans are tender. Meanwhile, in a medium skillet, over medium-high heat, saute the onion and green pepper from the second list in olive oil for 2 minutes. Add garlic, salt, cumin, and oregano. Cook for 2 more minutes. Add to the beans, stir. Cook for 30 minutes longer at a low heat until beans split open; add vinegar. Serve with rice. Makes 10 servings.

(My mom shared on the recipe that when she lived in Cuba as a child, rice and beans were a regular part of their diet. She also remembered that the Cubans ate black beans as part of their Christmas celebration).

Frankly, my whole food plant based diet has me eating many kinds of beans, so they'll probably show up all throughout this challenge.

Blueberries are known as a "superfood" due to their high antioxidant content, particularly anthocyanins, which give them their color and health benefits. They are rich in fiber, Vitamin C, Vitamin K, and manganese, and are associated with improved heart, brain, and gut health, as well as reduced risk of chronic diseases. Both wild (lowbush) and cultivated (highbush) varieties are native to North America, and they are enjoyed fresh, frozen, or in baked goods.

Blueberries are great, not only in smoothies, but also in or on pancakes and waffles, in muffins, in pies or as a topping on vegan cheesecake. What is your favorite way to eat blueberries? Please share in the comments below.

I just realized another "B" food I could include, while I sit here eating a bagel for breakfast....