Black Beans

Fun fact: Black beans are also called turtle beans, caviar criollo and frijoles negros.

Black beans are a member of the Fabaceae botanical family which also includes chickpeas, soybeans, lentils, peas and peanuts.

Nutrition

Black beans can be purchased at grocery stores year-round. They can be bought canned or dried.
Canned beans are an easy, fast option for quick meals. Rinse beans prior to use to decrease sodium content.
To prepare dry beans, remove any foreign objects such as small stones left from processing. Next rinse the beans in a colander under cold running water and then soak.
To soak beans, add one cup of beans to five cups of water. Bring to a boil, then remove from heat and cover. Let stand for 4-24 hours, then drain water and rinse beans with cool water.
Alternatively, you can soak beans overnight in cold water. Drain and rinse prior to use.
Once beans are soaked, add them to fresh water and bring to a boil, reduce heat to simmer. Simmer for 30 minutes to 2 hours until soft, then use in your recipe.
Store cooked beans in an airtight container in the refrigerator for up to five days. Cooked beans can also be frozen for up to 6 months in your freezer.
Use beans in your favorite salad, soup or salsa recipe or as a fiber rich addition to your favorite Mexican dish. Puree beans to make a delicious dip or hummus.

Choose broccoli heads with green florets and firm stalks. Avoid broccoli with yellow or browning leaves or florets.
Store broccoli unwashed in a plastic bag in the refrigerator.
Rinse broccoli prior to preparing. Cut off floret heads. The stem is also edible, just remove the outer skin.
To prepare, sauté, steam, roast, or eat raw.
Have too much broccoli? Blanch rinsed and cut broccoli florets in salted, boiling water for 1 minute or until bright green. Drain in a colander and dip in cold water. Drain well and put in a plastic freezer bag. Remove air from bag and freeze for up to a year.

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