Black foods are the perfect way to add excitement and new flavors to your diet. Some of these black ingredients are perfect to create a stylish black Halloween food layout. All in all, they are delicious, nutritious, and offer a variety of health benefits.
Just like orange foods have carotenoids responsible for their color, black foods are rich in anthocyanins.
Anthocyanins or anthocyans are common in black, blue, and purple-colored foods. They give foods their color and also protect them from extreme temperatures. Anthocyanins are famous for their antidiabetic, anticancer, and anti-inflammatory properties and for stimulating weight loss and boosting the immune system.
Black foods are also typically high in fiber and protein, making them perfect for a balanced diet. They also contain essential vitamins and minerals like vitamin A, iron, and magnesium.
So let’s look at our list of 22 delicious and nutritious foods that are black and find out what we can cook with them!
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1. Blackberries
Blackberry is a delicious black fruit packed with nature’s goodness. They are full of anthocyanins and Vitamin C making them one of the best superfoods out there.
Adding more blackberries to your diet can benefit your cardiovascular health, boost your immune system and improve your skin.
Recipes to try with blackberries
2. BLACKCURRANT
These tart berries are incredibly flavorful with strong earthy flavors, and hints of vanilla and cherry.
Blackcurrants have plenty of Vitamin C, antioxidants, and anthocyanins.
Recipes to try with blackcurrant
3. FIGS
Black figs contain more antioxidants compared to other varieties. Black mission figs are a great source of calcium, potassium, manganese, and Vitamins K and C.
These juicy sweet fruits taste amazing on their own, but can also be used in many sweet and savory recipes.
Recipes to try with figs
Baked Eggplant with Figs and Cherry Tomatoes
Fig Blueberry Chia Pudding
4. BLACK BEANS
Black beans are a type of legume that is native to South America. They are a popular ingredient in many Latin American dishes and are also gaining popularity in other world cuisines.
Black beans are a good source of vitamins, minerals, protein, and fiber. They are also relatively low in calories and fat. For these reasons, black beans can be a healthy addition to any diet.
Recipes to try with black beans
5. BLACK LENTILS
All kinds of lentils are a great source of fiber and protein, but black lentils are considered the healthiest and most nutritious. They are low in calories and rich in folate, calcium, iron, and potassium.
Recipes to try with black lentils
Creamy Spinach and Artichoke Black Lentils
Lentil Walnut Burgers
6. BALSAMIC VINEGAR
Balsamic vinegar is a dark, thick vinegar with a sweet and tangy taste. It is made from grapes that have been crushed and fermented and then aged in wooden barrels.
Balsamic vinegar contains various nutrients, including antioxidants, which can help protect cells from damage. In addition, balsamic vinegar can help to lower cholesterol levels and improve digestion.
While balsamic vinegar can be used in many different ways, it is commonly used as a salad dressing or as a marinade for meat or vegetables. It is also a popular ingredient in balsamic glazes, which are used to top desserts or roasted meats.
Recipes to try with balsamic vinegar
Grilled Brie with Balsamic Strawberries
Balsamic Vinaigrette Dressing
7. BLACK GARLIC
Black garlic is a type of garlic that has been fermented for several weeks or months. The fermentation process gives black garlic its unique color and alters its flavor, making it sweeter and milder than fresh garlic.
Black garlic has become a popular superfood due to its high antioxidants and nutrients. It is also known to have anti-inflammatory and anti-cancer properties. You can eat black garlic raw, add it to your cooking, or use it as a dietary supplement.
It has a unique sweet, savory, and slightly tangy taste that some describe as a cross between balsamic vinegar and chocolate.
Black garlic is an excellent source of Vitamins C and B6, iron, potassium, and manganese. It contains high levels of antioxidants and allicin. It boosts the immune system, lowers blood pressure, improves circulation, and relieves pain and inflammation.
Recipes to try with black garlic
8. CAVIAR
Caviar is a delicacy made from the roe of sturgeon. In recent decades sturgeon have become very endangered, making caviar an incredibly desirable and expensive food.
High-quality caviar tastes fresh and slightly salty. It is a very delicate food – you shouldn’t chew caviar but instead use your tongue to pop the little black pearls and enjoy its rich buttery flavor.
Besides being a luxurious delicacy, caviar contains nutrients like omega-3 fatty acids, vitamin B12, and selenium. It is a superfood unlike any other and can benefit one’s health, even in small quantities.
9. BLACK SESAME SEEDS
Black sesame seeds are a staple ingredient in South East Asian, Chinese, Japanese, and Middle Eastern cuisines. They are rich in Omega-6 and contain fiber, iron, calcium, magnesium, and phosphorus, making them a powerhouse of nutrition.
Black sesame has a rich nutty, earthy flavor with mild bitter notes. Its flavor is more intense compared to soft and sweet white sesame.
Recipes to try with black sesame seeds
10. CHIA SEEDS
Black chia seeds are the seeds of the Salvia hispanica plant, which is native to Mexico and Guatemala. The seeds have a very subtle nutty flavor and a pleasant crunch. Chia seeds are a common ingredient in South American cuisine. They can be added to various dishes, such as soups, stews, salads, and smoothies, and are a popular ingredient in overnight oats recipes.
Black chia seeds are also a superfood and a natural remedy for various health conditions. Some research suggests that they may help to lower blood pressure, improve cholesterol levels, and reduce inflammation. Additionally, chia seeds are a good source of antioxidants and can help to boost cognitive health.
Recipes to try with chia seeds
11. Eggplant
Eggplants, also known as aubergines, are a low-calorie, low-sodium food rich in fiber, potassium, and group B Vitamins, Vitamins K and C.
Although eggplants are usually cooked as vegetables in savory dishes, they are technically a fruit.
Recipes to try with eggplants
12. Black Olives
Black olives are commonly used in Mediterranean cuisine – tapenades, salads, pasta dishes, and pizza; as well as enjoyed fresh as a snack or a part of a charcuterie board. They have a distinctive, robust, salty, and slightly sour flavor.
Black olives are considered a superfood due to their high levels of antioxidants and healthy fats. They are also a good fiber, iron, and Vitamin E source.
Recipes to try with black olives
Black Olive Tapenade
Artichoke Avocado and Black Olive Pizza
13. Soy Sauce
Soy sauce originated in China thousands of years ago. It is a flavorful umami-packed ingredient made from fermented soybeans and wheat.
There are wide varieties of soy sauce traditionally used in Asian cuisine.
Although soy sauce is a high-sodium food, it is a very potent flavor agent that can add depth of flavors to many dishes.
Recipes to try with soy sauce
14. Black Rice
Black rice originated in China and was once known as “forbidden rice” or “emperor’s rice” – no one but the emperor and the most important wealthiest people were allowed to eat it.
Black rice is the most nutritious type of rice. It is incredibly rich in anthocyanins and is linked to numerous health benefits.
You can use black rice in many sweet and savory recipes. Its rich nutty flavor works in salads, soups, stir-fries, and puddings.
Recipes to try with Black Rice
Black Rice with Mango and Coconut Cream
Moroccan Spiced Lentils and Black Rice
15. Squid Ink
Squid ink is a black liquid that cephalopods like squid, cuttlefish, and octopus produce to conceal themselves and avoid predators. It is used in cooking a natural food coloring and an umami agent.
Squid ink has a uniquely delicious flavor that can enhance the taste of savory dishes. It is often described as salty, earthy, fishy, and a little metallic. A small amount of squid ink is most commonly added to pasta and rice dishes, as well as noire brioche buns.
In addition to its one-of-a-kind flavor and color, squid ink is rich in melanin and several amino acids. Some studies suggest that it has anti-cancer properties, regulates blood pressure, and boosts immunity.
Recipes to try with squid ink
16. Coffee
Coffee doesn’t need much introduction. Its rich, slightly acidic taste and intoxicating aroma are known and loved worldwide. Sensible intake of coffee can help regulate blood sugar levels, improve mental focus and alertness, and even protect against some chronic diseases. It is also a good source of antioxidants, which help reduce inflammation.
Coffee can be a fantastic ingredient in both sweet and savory dishes, and it can even be used as a marinade and dry rub for meats. It is a secret ingredient that brings out the flavor in stews and chilis and intensifies the chocolate profile of cakes, mousses, and other desserts.
Recipes to try with black coffee
Coffee Crusted Ribeye Steak
Double Chocolate Cake with Black Velvet Icing
17. Black Pepper
Black pepper is a staple spice many home cooks use almost every day. It is also known as the “king of spices” for a reason. It has a strong, pungent flavor that can add heat and depth to any dish.
Black pepper is also known for its health benefits, as it is a good source of antioxidants and vitamins. One of the antioxidants it’s particularly rich in is called piperine. Some studies show that piperine can protect us from exposure to pollution, cigarette smoke, and aggressive UV rays preventing free radical damage to our cells.
It is also known to improve brain function and help control blood sugar and cholesterol levels.
Recipes to try with black pepper
18. Vanilla
Vanilla is a potent aromatic flavoring agent we universally associate with comfort, warmth, and happiness.
It is also a known appetite suppressor and can be used to curb sugar cravings.
Recipes to try with vanilla
19. Activated Charcoal
Activated charcoal is a black powder obtained by heating materials such as wood, coconut shells, or sawdust at very high temperatures. While not strictly a food, activated charcoal became a popular ingredient in healthy detox recipes as it helps absorb toxins in the stomach and digestive tract.
There are many health benefits to using activated charcoal. Not only does it help absorb toxins, but it can also help relieve gas and bloating, constipation, and indigestion. Additionally, activated charcoal effectively removes bad cholesterol from the body and prevents kidney stones.
Activated charcoal can be used in cooking in several ways. It can be added to smoothies, juices, or water to make detox drinks. It can also be used as a potent neutrally-flavored food coloring in baking.
Recipes to try with activated charcoal
Black Charcoal Lemonade
Noire Tagliatelle
Noire Brioche Buns
20. Black Truffles
Truffles don’t need an introduction; they are one of the most popular types of mushrooms among foodies, home cooks, and professional chefs.
They are one of the most potent umami agents – They are often used as a flavoring or seasoning agent, and only a tiny amount is needed to impart their flavor to a dish.
On top of their impressive flavor profile, truffles boast numerous health benefits. They are considered a complete source of protein providing all nine essential amino acids our body needs, and contain an impressive amount of antioxidants.
Recipes to try with truffles
21. Prunes
Prunes are a type of dried plum. They have a wrinkled appearance and a deep, dark color. When prunes are fresh, they are purple plums. However, when they are dried, they become black. Prunes have a sweet and tart flavor that is somewhat similar to raisins. However, prunes are much softer and chewier.
Prunes are often used in both sweet and savory dishes. They add sweetness and moisture to baked goods and taste fantastic in glazes and sauces for meat and poultry.
They can help with digestion, promote regularity and prevent constipation. Prunes are also a good source of vitamins and minerals, including potassium and iron.
Recipes to try with prunes
22. Juniper Berries
Juniper berries are the small, blue-black fruits of the juniper tree. They have a sharp, citrusy flavor that can be used in savory and sweet dishes. Juniper berries can be fresh, dried, or ground into a powder.
When used in cooking, juniper berries add a unique flavor that can enhance the taste of many dishes. They can be a delicious addition to both sweet and savory recipes. They are a common ingredient in pickling recipes, brines, and marinades for game meats. Juniper berries are also used to make gin.
In addition to their culinary uses, juniper berries have many health benefits. They are rich in antioxidants and have anti-inflammatory properties. Juniper berries have also been traditionally used to treat digestive issues
Source : SideChef.com
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