Spicy Black Beans and Rotel Recipe

I have been living with uncontrolled high blood pressure since my son was born two years ago. It is extremely important for me to monitor the amount of sodium I consume. To really take control, I have started preparing and cooking my own meals.

I typically don’t eat beans. I have never cared much for the taste or texture. One food I do love is spicy food, no matter what it is. So the idea of adding Rotel to black beans popped into my head. I eat this at least once a day, more when I can. It tastes delicious, it’s very simple and takes less than 10 minutes to prepare and cook.

Not only does it taste delicious, but the black beans in this meal offer wonderful health benefits. Black beans are heart healthy, packed full of cholesterol- lowering soluble fiber, stabilize blood sugar levels, are high in iron, help increase energy, fill you up fast and keep you feeling full longer and are packed full of healthy protein. Not only that, but they are high in antioxidants, rich in Molybdenum, high in Folate (Vitamin B6). Since black beans are high in fiber, high fiber, low fat, and have around 85 calories per 1/2 cup service, they may also help you lose weight. When I’m craving something I know is unhealthy, I opt for a bowl of black beans instead. They always seem to hit the spot and give me a quick energy boost and complete satisfaction. I hope you’ll try recipe. Once you do, I’m sure you will be making it on a regular basis!

~ Spicy Black Beans ~

Ingredients:

• 1 15.5 oz. can low sodium beans (I use whatever is on sale but any low sodium brand will do)  
• 1/4 tsp. ground black pepper
• 1/8 tsp. cumin
• 1 can (10 oz.) ROTEL Hot ( Diced Tomatoes with Habaneros)
• 1/4 cup finely diced red or white onion

Directions:

Drain black beans; rinse with water.

Add Beans to a cooking pot and heat cook on low-medium heat.

Use a slotted spoon to scoop the tomatoes and peppers from the Rotel. Add to your beans, but do not include the juices or the beans will become very runny.

Add the onion, cumin and pepper.

Continuously stir until beans are hot, usually about 5-8 minutes.

Enjoy alone, with low-sodium tortilla chips or top your favorite salad for a southwestern twist!

( Mild Rotel can be used for a milder version. No onions? No Problem- use cilantro instead!)

How To Cook Flavorful Low-Sodium Family Meals

A healthy adult should consume no more than 2,300 mg of sodium a day. If you are middle-aged or older are African American or live with conditions such as high blood pressure, kidney disease or diabetes, the Dietary Guidelines for Americans recommends no more that 1,500 mg of sodium a day. Considering that just one teaspoon of table salt has 2,325 mg of sodium, it can certainly be a challenge to stay within the recommended daily allowance.

Here are a few ways that can help you reduce the amount of sodium you consume on a daily basis:

1. Try a salt-free seasoning such as Mrs. Dash. Many foods naturally contain  sodium, which makes it easy to go over our limit just by adding a few sprinkles of salt. Opt for a salt-free option such as Mrs.Dash.
2. Be a smart shopper. When grocery shopping, buy fresh, frozen or canned “no  salt added” vegetables.  
3. Use Water. By rinsing canned foods, such as tuna fish, to rinse away some of the sodium.
4. Avoid processed foods. This may be one of the toughest, but it will definitely make a huge difference. Processed foods are quick, easy and convenient but they are also loaded with sodium! Processed foods account for most of the sodium and salt consumed. Saving a few extra minutes at lunch or dinner time is not worth the risk to your health. Eliminate processed foods when possible.
5. Read the label on everything. Sodium hides in places you might not think to look such as soy sauce and some antacids. Be sure to check the labels just to be safe.
6. Don’t be afraid to ask. As a former employee in the food service industry, I can tell you that most foods you find on the menu are loaded with salt. When you dine out, it is perfectly acceptable to ask that the cook skip the salt. Your sever will be happy to help you and you will feel much better.

*Disclaimer: I wrote this blog post while participating in the Mrs. Dash and TwitterMoms blogging program for a chance to win a $50 gift card. For more information on how you can participate, http://mrsdash.twittermoms.com/about