Black Beans and Rice

After a lifetime of eating a steady diet of high calorie, low nutrient food, it’s a challenge to build a better diet. The good news is: that challenge is mostly in changing the way you think.

I recently had lunch with a friend and was telling him how I usually eat a giant salad for lunch. He told me he doesn’t like lettuce. Some people don’t like lettuce. That's fine.

Lettuce isn't my favorite food, but I don’t like being fat more than I don’t like lettuce.

Call me crazy, but I believe that good health is important enough to put some effort into. Part of that effort is in finding delicious, nutrient rich foods to eat that don’t lead to obesity, diabetes, heart disease and cancer.

Which brings me to this easty, tasty recipe.


  • 1 cup of whole grain cooked rice (I like basmati)
  • 1 Sweet Yellow Onion, diced
  • Sweet peppers, diced
  • 4 Mushrooms, sliced
  • 1 15oz Can of (preferably salt free) Black Beans
  • 1 10oz Can of Enchilada Sauce (see notes)


  1. Start the rice, which should take about 45 minutes.
  2. Cook the Onion, Peppers and Mushrooms in a fry pan until the onions soften up. I use a tiny amount of olive oil to keep things from sticking to the pan, but I think if you stir it constantly, you could use a little water instead.
  3. Add the Can of Beans (including the liquid) and the Enchilada Sauce.
  4. Simmer on low heat, stirring occasionally until it thickens up.
  5. Spoon it over the rice and enjoy!

This recipe is so easy to make that anybody can do it, and that’s important. When you decide to make the switch to eating food that’s healthy and nutritious, there are probably going to be people around you that are still eating poorly. If you’re someone who is used to having someone else, like a wife or husband, prepare your meals, you’re going to want to start off with some easy recipes. And this is a good one to start with.

We all know the jokes that go along with eating beans. And it’s true that if you’re not used to eating beans, you’ll experience some gas. That’s because the bacteria in your digestive system isn’t set up to deal with the beans. I can tell you from experience that once you start eating beans on a regular basis, your body will adjust and you won’t be so gassy. Ease into it with the goal of eating a cup of beans each day. They’re filling, and they’re good for you.