We’re always looking for ideas to add more protein to our smoothies without resorting to protein powders. If you’ve read some of our recipes here at DrinkMeHealthy you’ll know we like to replace a meal with a smoothie for the added nutrition it gives and to help with weight reduction. Protein powders are not necessary when there are so many naturally protein-rich foods available to us, except perhaps for those into body-building and the like.
Katie Trant at TheMuffinMyth gives us this chocolate protein recipe with a ‘secret’ ingredient – Black beans! Yes, beans are the ‘secret’, lol! Here’s what she tells us about black beans …
Black beans are a good source of folate, dietary fiber, protein, phosphorus, iron, copper, magnesium, manganese, potassium and vitamin K. The protein-plus-fiber combination in black beans is one of the things that makes them special. A one cup serving contains 15g of fiber (over half of the daily recommended intake), and 15g of protein.
Much of the fiber is indigestible, which supports digestive health, particularly in the lower part of our digestive tract. The protein-fiber combination is also key in stabilizing blood sugar levels, as both protein and fiber move through our digestive systems at a moderate pace.
Black beans are also rich in soluble fiber, which is helpful for lowering blood cholesterol levels and supporting cardiovascular health. You know what they say, beans beans good for the heart … but if the second part of that rhyme concerns you, be sure to discard the soaking water when cooking dried beans. You’ll be tossing out a good amount of flatulence causing compounds, as well as some of the phytates and tannins that lower nutrient availability.
Please turn to the Next Page (click button below) for the recipe …