Everyone’s Favorite Bean Salad

I can’t remember the first time I had this fresh, crunchy, colorful and delicious dish but I DO remember thinking how brilliant it was: so simple yet good for you, stays fresh in the fridge for a couple of days and a crowd pleaser…how can you go wrong? I think of this dish as a staple for any non-winter holiday and love how quick it is to make, how easily it travels and most important: how much everyone loves it! Huge bonus: as with most of my dishes, every ingredient is actually super good for you! In my Bean Tostada and Burgers recipes, I go into substantial detail about the benefits of beans. Check out those

I think of this dish as a staple for any non-winter holiday and love how quick it is to make, how easily it travels and most important: how much everyone loves it! Huge bonus: as with most of my dishes, every ingredient is actually super good for you! In my Bean Tostada and Burgers recipes, I go into substantial detail about the benefits of beans. Check out those

Huge bonus: as with most of my dishes, every ingredient is actually super good for you! In my Bean Tostada and Burgers recipes, I go into substantial detail about the benefits of beans. Check out those

In my Bean Tostada and Burgers recipes, I go into substantial detail about the benefits of beans. Check out those write ups and take this advice: try to eat some beans and greens every day…. seriously. If you just did that (and flossed everyday) you would dramatically improve your health! How about the benefits of all the other vegies? Let’s focus on corn:

How about the benefits of all the other vegies? Let’s focus on corn:

Anti Cancer
Corn contains a number of phytonutrients like carotenoids, anthocyanins, ferulic acid, vanillic acid, coumaric acid, syringic acid and caffeic acid. Studies at Cornell University indicate that the excellent antioxidant profile destroys free radicals that cause different cancers. Ferulic acid is very effective against breast and liver cancer. The fiber content also lowers risk of colon cancer.

Regulates Blood Sugar
The high fiber content and protein levels enable just the right pace of digestion leading to a steady absorption of sugars and preventing sudden spikes and drops, in people with type 1 and type 2 diabetes.

Benefits The Cardiovascular System
Some phytochemicals lower high blood pressure while some others reduce the risk of cardiovascular problems. Folates lower homocysteine levels, higher levels of which are linked to increase in risk of heart disease.

Ensures Digestive Health
The fiber helps to alleviate constipation and issues with hemorrhoids. It maintains the healthy proliferation of the friendly bacteria in the large intestine.

Benefits In Pregnancy
The folate levels and the iron content keep the hemoglobin levels up in pregnant women and can help prevent neural defects in the growing fetus.

Better Bone Health
Minerals like iron, copper, phosphorus, magnesium and zinc promote healthy bones.

Wow! What a nutrition-packed dish! Let’s make it NOW!

Everyone’s Favorite Bean Salad

Ingredients

  1. 2 (15 ounce) cans black beans, rinsed & drained (I used white & black beans from tetra packs) 1 1/2 cups frozen, canned or fresh corn kernels
  2. 1 red bell pepper, chopped (I added a little green sweet pepper, too)
  3. 2 tomatoes, chopped
  4. 1 small red onion, chopped
  5. 1 clove garlic, minced
  6. 1/8 teaspoon ground cayenne pepper
  7. Freshly ground salt and pepper to taste
  8. 1/2 cup chopped fresh cilantro (optional)
  9. drizzle with lemon infused olive oil (optional)

Instructions

In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, onion, and cilantro.

Drizzle with olive oil and toss with salt, pepper and cayenne. Enjoy!

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