Don't Fear the Dark: Try These Powerful Black Superfoods

Step out of the light and into the dark - if even for a bit -  and experience what the dark side of things can do for you and your health!  Please do indulge and let those dark fruits, vegetables and grains easily tempt you with their alluring secrets.  It is true, those richly-hued black (or almost black) foods may be able to do more good for your body than even some of their light-hearted counterparts.






So, what is so amazing about these shadowy foods? What makes them so powerful? It is all that rich color that packs the pumch as it carries the anthocyanins or plant pigments that may help lower the risks of cancer, diabetes, and even heart disease.  But, that is not all.  Read on to find why you should make lots more room for some of the items on your dinner plate and while you are at it, create a simple, creamy dessert with a few of them that is drenching with amazing healthy goodness!






7 Dark Foods to Eat Often For Optimal Health


Throw back more of these black-hued foods for health benefits we can all use more of:

1.  Order a side of black beans.

 Next time, you are dining at your favorite taco joint, ask for black beans. The dark skins of these beans are packed with bioflavonoids that may be helpful in protecting us against cancer and they provide special support for digestive tract health, especially the lower part of our digestive tract.


2.  The fiber rich blackberry is a stand-out.

Here is another one good for our digestion and our vascular system fighting heart disease and protecting eyesight, too.

Don't miss this:  Read even more great benefits to this tasty and beautiful berry.


3.  Hearty black lentils fortify us with iron and more.  

These dark legumes are loaded with it as well as other goodies to help create great numbers for our cholesterol levels.

Don't miss this: Not sure what to do with lentils to make them taste great. Try this.



Don't be afraid of the dark and experience what these dark-colored foods can do for you and your health! These richly-hued black (or almost black) foods may be able to lower cancer, diabetes and heart disease risks. And, don't miss this amazingly good for you and easy-to-make dessert recipe packed with dark foods too!


4.  Dark chocolate is a treat to indulge in.  

No worries about choosing dark chocolate as your go-to treat of choice.  Cacao, from which chocolate is made, is a top nutrient dense food.

Don't miss this:  Try this way to add a great anytime snack: chocolate granola that smells and tastes fantastic.


5.  Nothing obscure about the health benefits of black rice.  

The bran hull of black rice contains significant amounts of vitamin E, which bolsters the immune system and protects cells from free radical damage. Every nugget is loaded with anthocyanin antioxidants, too.


6.  Hydrate with black tea for a good antioxidant punch. 

All teas are a good healthy choice as long as you don't add sugar.

Don't miss this:  Learn all about the four types of tea leaves and how each are special.


7.  Sprinkle black sesame seeds to add a dramatic touch to your dish. 

The sesame seeds do look pretty as a garnish but they do so much more than that. They can protect the liver against damages by free radicals in the body and protect you against many diseases, including cancer.






Healthy Recipe: Superfood Stoked Black Rice Pudding


If you can stir, you can make this!  Nothing complicated about this simple dessert that is so comforting and delicious and stoked as well as soaked with superfoods. You have the immune-boosting black rice accompanied by raw honey, loads of antioxidant rich fruits and the crunch of the vitamin packed scattered almonds.  Eat it and smile! You are doing your body and soul some good!

Serves 4

Gather
  • 1 cup water
  • ½ cup Chinese black rice
  • big pinch of pink salt
  • 1/2 cup non-diary milk of choice (almond or flax are good choices)
  • 1 cup unsweetened full or low-fat coconut milk
  • 1 teaspoon vanilla extract (or a bit more)
  • 1/3 cup raw honey
  • 1/2 cup small blackberries or larger ones sliced in half
  • 1/2 cup diced mango
  • 1/4 cup sliced almonds, toasted

Now do this
  • Put the water, rice and salt in a medium sized pot and stir together. 
  • Bring to a boil. 
  • Reduce the heat, cover and simmer 35 to 40 minutes, until all of the water is absorbed. Watch carefully towards the end and do not let burn.  At this point, you can stop and place the pot refrigerator to finish the next day or later.
  • Pour in both milks and and honey into the rice. Continue stirring over medium heat.
  • Bring to a gentle boil, reduce the heat and simmer, stirring often for 10 minutes or until a creamy texture is created.
  • Add the vanilla and blackberries and continue to simmer for another minute or until fruit melds with the creamy pudding.
  • Taste and adjust seasonings.
  • Serve and garnish with toasted almonds and mango.
  • Serve warm or chill in refrigerator.
Recipe adapted from here.

14 comments:

  1. Hi Lori. I nominated you for the Blogger Recognition Award. I hope you’ll accept it.

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    1. That is very kind of you, Debbie, and honored, of course. I will certainly check that out!

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  2. Back in Brazil, I used to eat black beans every single day, lunch and dinner. Unfortunately, I don't digest it well under the colder temperatures from Belgium.
    Amazing tips, Lori. Thanks for joining #tiptuesday.

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    1. Interesting about the digestion in a different climate. I have not thought of that angle before. It is good you are so aware of your body and its reactions to things, Debbie! Thanks so much for adding in.

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  3. I love blackberries and we eat them regularly in our home... I like wild rice, I will have to check out the black rice... It's always good to incorporate some new and different foods into our diets... I work on it daily as I am used to eating the same foods xox

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  4. Blackberries are sooo good and I like how they last a long time and don't spoil easily! Do try black rice and let me know what you think! Thanks for jumping in, Launna.

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  5. Great tips as always! I don't think I've ever had black rice, so that's very intriguing to me! I'm craving a meal with black beans now!

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    1. Me too! Ha! We have to get our fix this weekend then! Black rice is really nice and it is so pretty on a plate especially with bright colored foods with it. Try it , Janelle, and make an impression!

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  6. I have tasted all the things listed except black rice. They are for sure healthy & nutritious :) Thank you for sharing with us at #HomeMattersParty. We would love to have you again next week.

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    1. Glad you came by, Sahana, and do try the black rice! You are in for a treat!

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  7. I am so thankful that I learned the power and benefits of dark foods many years ago. It changed my health and my life. I recently had some black rice veggie sushi and it was amazing. I love the dark! Thanks for sharing your healthy and delicious dark fruits, vegetables and grains and Black Rice Pudding with us on the Plant-based Potluck Party. I'm pinning and sharing.

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    1. Glad to hear it, Deborah, and thank you for sharing your experience with them!

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  8. This pudding recipe really sounds delicious and healthy too. Though I never had black rice but after reading this I'm surely going to try. Thank you for sharing!

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    1. I hope you do! Let me know what you think!

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