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Tag Archives: black soybeans

Fiber and Keto

Low carb salad loaded with healthy fiber

With Keto coming in as the number 2 diet for 2019, plenty of criticism comes along with that. (The Mediterranean Diet, is number 1.)

Jillian Michaels, the fitness motivator, has been outspoken against it, citing all kinds of falsehoods. Now, she has her own weight loss plan and may not be thrilled about any competition, so she blasted it.

I do think there is one legitimate concern and that is you may not be getting enough fiber on a Keto diet. Are you on the Keto/low fat diet and worried you aren’t getting enough fiber? Fiber is incredibly important. It helps you to maintain regularity. Fiber boosts the good bacteria in your micro-biome—your gut; the gut is where most of your immune system is, so a healthy one keeps the whole body in check. Fiber can also help promote weight loss and lower blood sugar levels.

The recommended daily intake is 25 grams for women and 38 grams for men, but most people—on a low carb diet or not—don’t hit those requirements.

Here are some low carb/Keto friendly carbs:

  • Avocado 10 grams per cup
  • Broccoli 5 grams per cup
  • Artichoke 10.3 per artichoke
  • Brussels sprouts 4 grams per cup
  • Kale 2.6 grams in 1 cup
  • Spinach 2.4 grams in 3 ½ cups raw, ½ cup cooked
  • Cauliflower 2 grams in 1 cup
  • Almonds 3.4 grams per ounce

You probably know that beans are high in carbs and fiber, but did you know you can eat black soy beans? A ½ cup serving has 8 grams of carbs, but 7 grams of fiber—so replace it with any bean recipe and enjoy!

Eden organic balck soybeans
  • Black soy beans 7 grams in ½ cup

And then there are the fiber superstars: chia seeds, psyllium husk and flax and hemp heart, with chia probably the top fiber food on the planet!  (I included hemp hearts because they are loaded with essential fatty acids (EFA), omega -3 and omega-6.)  I make a drink with all three plus collagen peptides and matcha tea with water for my morning drink. Note that the psyllium, hemp hearts and chia are 0 net carbs!

  • Chia 8 grams of fiber, 8 grams of carbs in 2 tablespoons
  • Psyllium husk 4 grams fiber, 4 grams carbs in 1 teaspoon
  • Flax seed 3 grams fiber, 4 grams carbs in 2 tablespoons
  • Hemp Hearts 2 grams fiber, 2 gram carb in 3 tablespoons

There are many ways to use the super foods to boost your fiber intake. For lunch, for example, the greens are fiber. This salad has spinach, romaine and arugula with 6 grams. I added red and white fermented cabbage (naturally fermented makes it loaded with probiotics and good for gut health) and pickled carrot and purple radish for 3 grams. Then I made chia seed and almond flour croutons with another 6 grams. Finally, I added 1/2 of an avocado for 10. Total fiber: 25 grams!

I get more fiber than from lunch. My breakfast drink has 8. I eat lots of veggies for dinner and I snack on nuts.

So please…don’t tell me my Keto diet is unhealthy!

Vegetable Stew with Black Soybeans

Vegetable Stew with Black Soybeans

OK guys, I’ve some exciting news…just discovered that black soybeans are low in carbs and high in fiber! Half a cup has 8 grams of carbs and 7 grams of fiber, or net 1 carbs!

I’m thrilled because while I like meat, fish and poultry, I also like to eat vegetarian and don’t like to eat a lot of cheese. I do eat organic tofu, but this is such a great alternative!

This stew is the first recipe I made with black soybeans and it was delcious. I tweaked the recipe and will make a slightly different version today. This one has mushrooms and parmesan cheese. Tonight, I will use crème fraiche (sour cream is good, too) and avocado as garnishes. Will post that tomorrow. I am also replacing the mushrooms with peppers.

The spiralized zucchini and Delicato squash made the stew nice and thick. Next time, I may omit Delicato and serve over spaghetti squash. Can’t go wrong either way.

I made turkey stock the other day for Thanksgiving gravy and had extra so used it as liquid. I’m not a vegetarian, so what the heck—it gave great flavor.

Vegetable Stew with Black Soybeans

2 cans organic black soybeans with no salt, reserve juice

2 tbsp ghee or avocado oil

1 medium red onion – chopped

2 stalks celery – chopped

1 bell pepper, chopped

4 cloves of garlic – chopped

2 tsp ginger – grated

1 tsp cumin powder

1 chipotle pepper in adobo sauce – chopped

1 tsp salt

1 tbsp black pepper

2 cups vegetable broth or chicken stock

2 zucchini – spiralized

1 delicato squash, cut in half and seeds scooped or spaghetti squash


Handful of chopped mint/cilantro

Juice of 2 lemons

1-2 avocadoes, diced

Crème fraiche, sour cream or parmesan

Eden organic balck soybeans

Heat oven to 400. Coat Delicato squash with avocado oil, salt and pepper and place cut side down into oven. Bake until soft, about 30 minutes. Remove, let cool then cut into bite-sized pieces. If using spaghetti squash, scoop strands and put aside and serve stew over a mound of them.

Heat ghee in a dutch oven. Add chopped red onion, pepper, celery, garlic and ginger. Sweat the vegetable on low heat until soft, about 10 minutes. Add cumin and chipotle pepper, salt and pepper, cook until fragrant. Add beans and stock, bring it to boil. Partially cover the pot and simmer on low heat for 20 minutes until soybeans are almost soft or al dente.

Add zucchini and squash. Taste and adjust the salt. Put stew in bowls and add lemon juice, and chopped herbs. Top with fraiche or sour cream and diced avocadoes.

Eden organic balck soybeans

Copyright © 2021 Norma Lehmeier Hartie