Guest Author - Jennifer Murray
Black beans are a great pick when it comes to beans because they not only are a great sources of fiber and protein, but also rich in antioxidants and low in calories. Black beans also hold their shape during cooking, so they make for a good ingredient for the slow cooker.
Although not usually considered healthy, ham is actually a good source of B vitamins, such as B1, B12, and niacin, and a 3-ounce serving of ham provides approximately 30 to 50 percent of our daily protein requirement. Ham is also rich in other nutrients, such as zinc, potassium, magnesium, and iron, and is also naturally low in fat. The down side to ham is that it is high in sodium. However, whenever cooking, if you create a meal with ham that also includes ingredients that are low in sodium (such as black beans), this will ensure that your total sodium intake from the meal is not as high as when eating ham alone.
This Black Beans and Ham Recipe is packed with nutrients and makes for a great and easy dinner to make in your slow cooker. Enjoy!
4 cups dry black beans
1 cup diced ham
1 tsp. cumin
1/2 to 1 cup minced onion
2 garlic cloves, minced
3 bay leaves
1 qt. fresh diced tomatoes
1 tbsp. brown sugar
1. Cover the black beans with water and either soak for 8 hours or overnight. Drain beans and pour them into a slow cooker.
2. Add remaining ingredients and stir well. Cover with water.
3. Cook in slow cooker on low setting for 10 to 12 hours.
Yields: 8 to 10 servings
Find some great healthy slow cooker recipes in: The Healthy Slow Cooker