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Recipes

Black Beans and Ham Recipe
Serves: 6 person(s)
By Nina Lynn (Total Fitness Website) "Why this Recipe is Healthy: Black beans are a good source of cholestrol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans' high fiber 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 hypoglycemia. Black Beans area n excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites area a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them. A cup of black beans will give you 172.0% of the daily value for this helpful trace mineral. Ham is an excellent protein source that also offers B vitamins and the minerals zinc, potassium, magnesium and iron."

Ingredients
  • 4 cups dry black beans, organic
  • 1 cup diced ham, organic
  • 3/4 cup onion, minced
  • 2 cloves garlic, minced
  • 1 quart fresh diced tomatoes
  • 3 bay leaves
  • 1 teaspoon cumin
  • 1 teaspoon maple syrup

Directions: Cover black beans with water and soak overnight. Drain beans and pour them into a slow cooker. Add remaining ingredients. Stir well, cover with water, and cook on low setting for 10 to 12 hours.

Categories: Beans, Main Dish, Slow Cook
Calories 507 kcal (2121.3 kJ)
Grams (kcal) %
Total Fat 4.1 36.9 7.3 %
Saturated Fat 1.2 10.8 2.1 %
Total Trans Fat 0 0 0 %
Total Carbohydrate 88 352 69.4 %
Dietary Fiber 21.4
Sugars 6.6 26.4 5.2 %
Protein 32.8 131.2 25.9 %
Alcohol 0 0 0 %
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Nutrition Facts
Serving Size 268g
Amount Per Serving
Calories 507 kcal (2121.3 kJ)
Calories from Fat 36.9 kcal (154.39 kJ)
% Daily Value (*)
Total Fat 4.1 g 6.3 %
Saturated Fat 1.2 g 6 %
Total Trans Fat 0 g
Cholesterol 12.8 mg 4.3 %
Sodium 306.3 mg 12.8 %
Potassium 2251.5 mg 64.3 %
Total Carbohydrate 88 g 29.3 %
Dietary Fiber 21.4 g 85.6 %
Sugars 6.6 g
Protein 32.8 g 65.6 %
Calcium 183.5 mg 18.4 %
Alcohol 0 g
Iron 40.6 %   •   Magnesium 60.1 %
Manganese 85 %   •   Niacin 19 %
Phosphorus 52.1 %   •   Riboflavin 17.6 %
Selenium 12.9 %   •   Thiamin 93.3 %
Vitamin A 16.6 %   •   Vitamin B12 1.7 %
Vitamin B6 30 %   •   Vitamin C 24.8 %
Vitamin D 0 %   •   Vitamin E 0 %
Zinc 35.3 %   •  
(*) Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. These values are recommended by a government body. They are not Slim Diary recommendations.

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