Costa Rican Black Bean Soup with Sweet Potato Served with Ancho Chile Relish

Whole Foods Fridays - A Taste of Costa Rica

I created Whole Food Friday posts to show you that healthy food can be delicious!  Each post will give you a recipe or a recipe idea and the health conditions it will help treat!  My goal is to help you making healthy living and eating easy!  Enjoy Dr. Dae!


Costa Rican Black Bean Soup with Sweet Potato and served with Ancho Chile Relish.  These two recipes can be found in a wonderful book called The Longevity Kitchen by Whole Foods Chef Rebecca Katz.  I love this book, honestly I love all of Rebecca Katz's books.  She teaches us to get to the Yum in foods.

The main ingredients are sweet potatoes and black beans which are both food that are great for managing stress. When you see how great they, are you will definitely want to add them to your arsenal of stress busting foods.

Sweet potatoes are considered by some to be a super food.  They are a rich source of beta carotene which is a pre-cursor to Vitamin A.  It also has a high amount of vitamin C. Both are important for wound healing and cell repair.  Sweet potatoes are categorized as anti-inflammatory, antioxidant and blood sugar balancing, which means they are good for heart health, diabetes, pre-diabetes, stress management, high cholesterol, weight loss, anxiety, depression, infertility, woman's health issues along with a host of other health conditions.

Black beans are a fiber packed food, one cup of black beans gives you almost 15 grams of fiber.  That is almost half of your daily requirement for fiber! Black beans have benefits for anyone with digestive problems.  Black beans have a substance called butyric acid that supports digestive function. The digestive system reduces gas production that people can sometimes experience with other beans. Antioxidant and anti-inflammatory phytonutrients in black beans makes them ideal for supporting heart health and balancing blood sugar.  So in addition to helping digestive issues like IBS, gas, bloating, constipation, diarrhea, Crohn's disease and Ulcerative colitis, it also helps heart health, high blood pressure, high cholesterol, diabetes, pre-diabetes, weight loss, cancer prevention, PCO, PCOS and women's health issues.

Just to add a bit of Yum, Chef Rebecca Katz recommends a dollop of Ancho Chile Relish which the recipe is also in her book. Ancho Chile Relish is a wonderful compliment to anything made with black beans.

If you want this recipe you can find it in The Longevity Kitchen, Chef Rebecca's third book.  I always get ideas for healthy eating from any books she makes. To find out more information about @RebeccaKatzYum or to purchase The Longevity Kitchen go to




Mateljan, George. The world's healthiest foods: essential guide for the healthiest way of eating. Seattle, Wash.: George Mateljan Foundation, 2006. Print.