How to eat black beans nutritious and healthy? Black bean is a common food in life, which is rich in nutritional value and can be used to make black soybean milk or cook soup. Black beans also have the effect of tonifying kidney. It's good to soak black beans in vinegar to deliver rice. Besides the cooking methods of these black beans, how can black beans be nutritious and healthy? Let's have a look!
How to eat black beans nutritious and healthy 1
Black bean recipe
1, pomfret tail black bean soup
Ingredients: 400-500g pomfret tail, 0/20g black bean/kloc, 80g red bean, 200g carrot, 4 red dates, less than half of dried tangerine peel, 2 slices of ginger, proper amount of water, a little salt, half teaspoon of salt and 2 teaspoons of wine.
Practice: Scale the fish tail, clean it, dry the water, add marinade 10 minutes or so, heat with less oil, saute ginger slices, and then fry the fish tail until both sides are yellow. Wash black beans, blow dry, stir-fry with slow fire until the bean skin cracks. Wash red dates and red beans, and remove the core from red dates; Soak pericarpium Citri Tangerinae to remove pulp; Peel carrots and cut into pieces; Add appropriate amount of water, add tangerine peel and bring to a boil. Add all the ingredients and cook for a quarter of an hour, then stew for another two hours and season with a little salt.
2, black bean medlar porridge
Ingredients: black beans 100g, medlar 3-5g, jujube 5- 10, cooking wine, ginger juice and salt.
Practice: put the ingredients into the pot, and then add the right amount of water. After the fire is boiled, cook with low heat until the black beans are cooked. Take soup every morning and evening, 2-3 cups each time is appropriate, which can be drunk for a long time;
3. Stewed trotters with black beans
Ingredients: 400g black beans, 750g trotters, pig ears 125g, pig tails 125g, pigskin 75g, pig fat 100g, tomato 125g, onion 75g, rice 250g and cooking oil 75g.
Practice: Wash black beans and soak them in water for about 3 hours; Wash pig's trotters and split vertically; Cleaning pig ears, pig tails, pig skins and pig fat, cutting into small pieces, cleaning tomatoes and cutting into small pieces; Wash onion and cut into powder; Washing and drying rice; Spare. Mix salt, black beans, pig's trotters, pig's ears, pig's tail, pig's skin and pig's fat, put it in a pot and boil it with strong fire, then simmer it with slow fire until it is cooked, and add a little garlic to enhance the taste; Spare. Heat the pan, then pour garlic into it to extract oil. When the oil temperature reaches 60%, add chopped onion and stir-fry until yellow. Add tomato pieces, stir fry, put them in a pot, and pour water to boil. Heat the pan, then pour in the cooking oil. When the oil temperature reaches 50%, add rice and stir-fry until it turns yellow. Then put it in a stew pot with tomatoes, add salt and boil it with strong fire, and then simmer it with low fire. Stewed pig's trotters with black beans when eating, with tomato rice.
4. Black bean sparerib soup
Ingredients: sparerib 12 root, carrot 1 root, half burdock, 2 black beans, Morinda officinalis 5 yuan, 2 tablespoons of ladies' wine, and salt 1 teaspoon.
Practice: First peel carrots and burdock and cut them into hob blocks for later use. Wash the ribs, blanch them with boiling water, and then drain them for later use. Prepare a dry pot, then add black beans and stir-fry until the skin of black beans is slightly cracked and the fragrance floats out. Add appropriate amount of water, then add burdock, carrot, Morinda officinalis and ribs, and boil over high fire. Turn off the heat and continue to cook for about 40 minutes, then add the wine and salt to boil.
5, black bean lotus root hen soup
Ingredients: lotus root 400g, old hen 1 hen, black beans 100g, red dates 15, ginger and refined salt.
Practice: Pour black beans into an iron pan, stir-fry until the bean skin cracks, wash with water and dry. After the old hen is slaughtered, impurities are removed, washed, lotus root is cut into pieces, red dates are pitted, and ginger is sliced. Heat the soup pot, add water, bring it to a boil, add black beans, lotus root, old hen, red dates and ginger, stew for 3 hours on medium fire, and add refined salt.
6. Braised black beans with kelp
Ingredients: fresh kelp 200g, black beans 100g, lean pork 100g, ginger 5g, onion 5g and salt 5g.
Practice: Wash black beans to remove impurities; Clean lean meat, cut into 4 cm square pieces, and wash kelp and shred it. Slice ginger and cut onion into sections. Put kelp, black beans, lean meat, ginger and onion into a stew pot and add 600 ml of water. Bring the saucepan to a boil over high fire, remove floating foam, then stew for about 1 hour, add salt and stir well.
The efficacy of black beans
1, high protein and low calorie
The protein content of black beans is as high as 36%-40%, which is twice that of meat, three times that of eggs and 12 times that of milk. Black beans are rich in amino acids, especially eight essential amino acids.
The oil content of black beans is 19%, of which the maximum fatty acid is 80% and the absorption rate is as high as 95%. It can not only meet the human body's demand for fat, but also reduce blood cholesterol.
Cholesterol is the chief culprit of many senile diseases, while black beans contain no cholesterol, but only one phytosterol, which can inhibit the absorption of cholesterol by human body and reduce the cholesterol content in blood.
Step 2 enhance vitality
Beans are the valley of kidney, black belongs to water, and water belongs to kidney, so black beans have many kidney functions. People's aging often begins with renal function. In order to get rid of diseases, prolong life, prevent aging and enhance vitality, we must pay attention to tonifying the kidney.
3. Prevent brain aging
Black beans contain about 2% egg yolk, which can strengthen the brain and improve intelligence and prevent the brain from being dull due to aging. Japanese scientists have found that there is another thing in black beans that can improve and strengthen the function of brain cells.
Black beans are rich in trace elements. Every100g of black beans contains 370 mg of calcium, 577 mg of phosphorus, 0/2 mg of iron, and other contents such as zinc, copper, magnesium, molybdenum, selenium and fluorine are not low. These elements can meet the needs of the brain and delay the aging of the brain. It can reduce blood viscosity and keep the body functional integrity.
4. Make your appearance beautiful
Many important pharmacopoeias in ancient times recorded that black beans can beautify, improve eyesight and blacken hair, making the skin temporarily white and tender; Su Dongpo, a writer in the Song Dynasty, once described the scene of young girls eating black beans in order to make their looks beautiful, inside and outside the Capital of Song Dynasty Palace.
Why do black beans help to make their appearance beautiful? Because black beans are rich in vitamins, especially vitamin E and B vitamins, the content of vitamin E is 5~7 times higher than that of meat, and vitamin E is the best nutritional element found by people to keep young and prolong life.
Step 5 prevent constipation
The crude fiber content of black beans is 4%, which is much higher than that of soybeans. Crude cellulose has a good laxative effect. Constipation is a common problem among middle-aged and elderly people. Modern people pay too much attention to fine diet, which leads to too little intake of crude fiber, which increases the burden of the intestine and is easy to constipation, leading to hemorrhoids and intestinal cancer.
Eating black beans every day and increasing crude fiber can effectively prevent constipation.
How to eat black bean nutritious and healthy 2 1, black bean soybean milk
First of all, when it comes to black beans, the first thing that comes to mind is black beans and soy milk. The biggest advantage of using black beans as soybean milk is that its rich nutrition is easily absorbed by the human body.
2. black bean porridge
Black bean porridge, just like cooking porridge at home at ordinary times, only adding a small amount of black beans to porridge is also very nutritious, which can not only replenish qi and blood, but also have the effect of beauty.
3. Soak black beans in vinegar
The biggest role is to lose weight, followed by the role of black hair. And as a suggestion, black beans should not be eaten raw, but cooked in 7 to 9 minutes.
4. stew in the pot
Black beans can also be used as auxiliary materials to stew in a pot, such as stewed pork ribs and stewed chicken. You can add a proper amount of black beans, so that the stewed soup will be more nutritious and comprehensive.