Quick Black Bean Chili - Healthy Food Tip and Recipe

healthy food tip and recipe
August 30, 2013

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Today's Recipe

If you don't know what to serve for dinner tonight ...

Chili is enjoyed even during the summer months, and this rich, hearty and flavorful version can be prepared in less than 30 minutes!

Quick Black Bean Chili

Prep and Cook Time: 30 minutes

Ingredients:

• 1 medium onion, chopped
• 2 cloves garlic, minced or pressed
• 2 cups or 1 15 oz can (BPA-free) black beans
• 1 15 oz can diced tomatoes
• 1 TBS chili powder
• 1/2 cup cilantro

Directions:

1. Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties.
2. Place all ingredients—except cilantro—in a pot, cover, and let simmer for about 20 minutes.
3. Top with cilantro and serve.

Serves 2 From page 613 of The World's Healthiest Foods book.
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In-Depth Nutritional Profile for Quick Black Bean Chili

Healthy Food Tip

Do purple cauliflower and orange cauliflower have the same nutritional value as white cauliflower?

Unfortunately, I have not seen complete nutritional analysis done for the purple and orange varieties of cauliflower. Yet, I would like to note that the difference in color is representative of the difference in phytonutrient pigments present. For example, anthocyanin flavonoids lend purple cauliflower its hue while carotenoids (some of which have vitamin A activity) lend orange cauliflower its unique coloration. Each of these phytonutrients adds to cauliflower's antioxidant concentration. I would describe each of these different forms of cauliflower as unique in their nutritional value and each variety can be viewed as making outstanding contributions to a Healthiest Way of Eating.
For more information on this topic, please see:

• Flavonoids
• Carotenoids