Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"If you stuff yourself full of poems, essays, plays, stories, novels, films, comic strips, magazines, music, you automatically explode every morning like Old Faithful. I have never had a dry spell in my life, mainly because I feed myself well, to the point of bursting. I wake early and hear my morning voices leaping around in my head like jumping beans. I get out of bed to trap them before they escape."
― Ray Bradbury

The refrigerator light goes on...

Slowly cooking the sausage so that the fat renders out of it is the key to giving this recipe fullest flavor without adding fat in the form of a roux (which is butter and flour). Be patient and cook this slooooowwwly. The beans will break down and thicken the dish (and of course mashing a few against the side of the pot with your spoon as it cooks won't hurt either).


This spice is the dried inner bark of evergreen trees that are in the laurel family (such as bay laurel). There are three types. Cinnamon harvested from the Cinnamomum zeylanicum tree that is native to Sri Lanka is a softer and sweeter spice with a paler color. Because Sri Lanka was known as Ceylon, this is usually referred to as Ceylon cinnamon.

Cinnamon from the Cinnamomum cassia tree found in the Far East, as well as the Indonesian Cinnamomum loureirii tree, is bolder and more pungent.

The most common spice used in Europe and the Americas is the cassia cinnamon. It is darker than Ceylon cinnamon. Often cassia will be labeled from its country of origin as Chinese, Vietnamese, Sumatra, or South America.

In stick form, you can tell the difference between Ceylon cinnamon and cassia cinnamon. The former curls inward from both edges, forming a sort of double stick, while cassia curls only from one edge.

As with any spice, buying the whole product and grinding it yourself is the surest way to get a fresh flavor, but that's not always practical. I have both stick and ground cinnamon in my cupboard. I generally use the whole product when I am going to grind other whole spices for marinades or rubs. 


Black Beans & Rice

Servings = 4 | Serving size =1 1/2 cups beans with rice

Cooking Time = 240 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Makes great leftovers.

Serve with Brown Rice

1 tsp olive oil
8 ounces low sodium and reduced fat sausage (sliced into 1/2 inch thick half rounds)
3 cloves garlic (minced)
1 large onion (diced)
1 large green bell pepper (diced)
3 ribs celery (diced)
5 cups water
2 15 ounce can no salt added black beans (drained and rinsed)
1/2 tsp salt
1 tsp cumin
1/2 tsp oregano
1/4 tsp cayenne
1/4 tsp cinnamon

Healthy Recipe: Black Beans and Rice
Place the olive oil in a large stockpot over medium heat. Add the sausage and cook slowly, stirring frequently, until the fat renders out of the sausage and the sausage is lightly browned.

Remove the sausage to a plate and set aside.

Add the garlic to the rendered fat and saute, stirring frequently, for 2 minutes. Do not the garlic brown.

Add the onion and continue cooking, stirring frequently, for 3-5 minutes or until the onion is translucent.

Add the bell pepper and celery and continue cooking, stirring frequently, for another 4-5 minutes.

Return the sausage to the pan and add the water, black beans, salt, cumin, oregano, cayenne, and cinnamon.

Stir thoroughly and bring the mixture to a slow boil, then reduce heat to low and just barely simmer, uncovered, 4 hours, stirring occasionally. Add 1/2 cup water at a time, if needed, to prevent the beans from becoming too dry.

Serve over brown rice.

Nutrition Facts

Serving size = 1 1/2 cups beans with rice

Servings = 4


Amount Per Serving

Calories 341 Calories from Fat 72
% Daily Value
Total Fat 8g 11%
    Saturated Fat 2g 8%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 33mg 10%
Sodium 380mg 15%
Total Carbohydrates 47g 17%
    Dietary Fiber 13g 47%
    Sugars 4g
Protein 22g
Vitamin A 6% Vitamin C 67%
Calcium 14% Iron 25%
Vitamin K 14 mcg Potassium 849 mg
Magnesium 119 mg