5 Black Foods To Include In Your Diet - The Mother Load

Black rice and Wild rice

Asian black rice

Black rice is a general term that encompasses all rice that’s, well, black. Rices that are black in colour include the black rice grown through parts of Asia, and wild rice, grown throughout North America. Wild rice is not a true rice, but for the sake of eating it, if it looks like rice, we’ll call it such. Both types of black rice have a slightly different flavour to white rice and can be an acquired taste, but give them a go anyway, some people think brown rice is weird! Use it like you would normal rice or try this delicious recipe for wild rice with roasted capsicum and toasted almonds. Ooo http://www.epicurious.com/recipes/food/views/Wild-Rice-with-Roasted-Peppers-and-Toasted-Almonds-236380

Why black or wild rice?

Wild rice is higher in protein, and the amino acid lysine, than white or brown rice which is great for vegetarians or vegans.  It also has a lower carbohydrate content so its glycaemic index and load are better. It also has a decent amount of vitamin A, folic acid other B vitamins, however it is lower in most minerals compared to ‘regular’ rice. Wild rice is also quite high in fibre. Yay. As for black rice, the Asian kind, its nutritional value is similar to other rice, except its super high in anthocyanins, the pigment that gives it its dark colour. Anthocyanins are a great antioxidant and the reason we love berries so much!

What its good for?

General health, low GI carbohydrate = good sustained energy, fibre for bowel and digestive health, vegetarian protein source, antioxidant.

Blackberries

Well, these days this probably goes without saying, but I had to put it in anyway. Blackberries, like all other berries are packed with  nutrients that are unbelievably potent antioxidants.You can use blackberries in hundreds of ways, either eat them as is, or make them into desserts or a jam. Sprinkled over yoghurt is also yummy.

image from ecologicalmomblog.com

Why blackberries?

One cup of blackberries has more than 7.6 grams of fibre. Blackberries contain a fibre called pectin which as been shown to bind to cholesterol in the intestine and allow it to be excreted from the body. One cup has half your daily intake of vitamin C, manganese, oh, and did I mention anthocyanin?

livestrong.com

What are blackberries good for?

As a low calorie snack, antioxidant, heart health, cholesterol, eye health, immune system and skin.

Black sesame seeds

Well, sesame seeds are good no matter what colour, so don’t neglect the white, but given this is an article on black….  White sesame seeds are often hulled, meaning they have their outer coat removed, removing a lot of the fibre. Black sesame seeds are unhulled, they have their fibre in tact, which is fabulous really, and your digestive system will love them. You can throw them over salads or toast them and add them to stir fry’s. You can also buy tahini, which is a sesame seed paste. You can use it in the same way you use peanut butter, or it can be used to make hummus. I use tahini as a dip for carrot and celery sticks. Beautiful.

image from finecooking.com

Why black sesame seeds?

Black sesame seeds (as with white) are a good source of calcium, magnesium, iron, phosphorus, copper and manganese. They also contain around 40-60% fatty acids. As they have the skin on, they’re a great fibre source.

What are black sesame seeds good for?

Minerals! Definitely great for bone health in conjunction with other foods, and great for the digestive system

Black beans

Image from thesavagefeast.com.

How often have you had black beans? Any beans? Well you should! Black beans in particular, again because of that lovely colour, are fantastic foods to include in your diet. They’re easy too, these days you can buy them canned, so all you have to do is tip them in to your meal at the last minute. Otherwise, buy them dry and soak them for at least 6 hours. Still unsure? Try this quinoa and black bean recipe http://allrecipes.com/recipe/quinoa-and-black-beans/

Image from kalynskitchen.com

Why black beans?

Apart from the anthocyanins, black beans contain a flavonoid called quercetin. Like all beans, they are a fabulous source of fibre. Black beans are also high in folate, magnesium, zinc and the mineral molybdenum.

What are black beans good for?

Molybdenum and quercetin make them good foods for those with allergies, the digestive system, the nervous system, as a low GI food for energy, cardiovascular health, weight management

Poppy seeds

Poppy seeds are harvested from the opium poppy plant. Poppy seeds can be used as is or ground into a paste, used as a condiment, or a thickener, they’re often used in baked goods, the main courses and desserts, and so they’re super versitle.From the same plant as we get opium drugs, apparently, it is possible to test positive for tiny traces of this class of drugs if you eat too many poppy seeds! The drug reading however should not be the same as if you actually took opiates. It is also apparenly not advisable to carry poppyseeds across borders between many countries such as the Indian border or United Arab Emirates. Despite this, eat up, they're good for you!

Why poppy seeds?

They’re a great source of minerals like magnesium and phosphorus. They have a good amount of omega 6 fatty acids and fibre. They have those fabulous antioxidant pigments too.

What are they good for?

Minerals and fatty acids. Skin, bones and the digestive system.

So, there you go, 5 black foods. Are you eating enough of them?

Chris