Skip to main content

Go-To Bean Salad

Go-To Bean Salad

This side dish is full of flavour and fibre.  The slow digestion rate and low glycemic index means that it won't spike your blood sugar, and the fibre helps prevent  hunger between meals. Add to that the bonus that it only takes about 10 minutes to prepare and will keep refrigerated for about a week. Add 1/2 cup of this yummy nutritious salad to any meal or snack- look at my post workout meal entry from yesterday to see it on my plate! Garnish with variety and enjoy all week long! It makes a great lunch item for weekdays at work!

Ingredients:
1 can of mixed beans containing chick peas 500ml
1 can of sweet/peaches corn 341ml
2 medium carrots peeled and shredded
1 medium zucchini halved and sliced thinly
1 thumb sized piece of finely grated ginger
1 tbsp of fresh cilantro (aka coriander)
2 tbsp of sesame oil
2 tbsp of  toasted sesame seeds

Garnishes/Options
  • Add sunflower seeds, raisins, 1tbsp brown sugar and a bit of your favorite vinaigrette
  • Add tuna or chopped turkey, mayonnaise and serve with a dill pickle and tomato.
  • Garnish with 1/2 avocado


Directions:
1. Rinse beans. (You can also soak and precook your own from dried)
2. Peel carrots and ginger. Use a cheese grater to slice, shred, and grate ingredients.
3. Toss with oil, sesame seeds, and chopped/torn cilantro and serve.

Prep time 10 minutes. Makes about 5 cups, approx 10 servings- perfect for a week of meals! Total cost less than $4 Cost per serving: approx $0.40 Keeps for about 6 days. 100 calories of pure tasty nutrition.

Calories per serving 1/2 cup 95
Fat: 3g
Sodium: 158mg
Carbs: 14g
Protein: 4g
Fiber: 4g

% Daily Recommendation

Fat: 5%
Sodium: 6%
Carbs: 5%
Protein: 6%
Fiber: 18%





Comments

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

New Website & BodyRock TV Articles

I have been MIA building a website to launch for momentum into 2011. It is part of my "big push" master plan which, according to my wellness approach, applies to every area of my life- from workouts, nutrition, family, business.... I declare 2011 the Year of the Hard Body in every way! I just surfed onto my website dashboard to see that I have over 2000 webpage views, mostly referred from this blog and BodyRock TV ! Amazing! If you wouldn't mind taking a moment to complete my website feedback form when you are there I would greatly appreciate it! Further to, I have emailed with Zuzana from BodyRock about contribuing pre & postnatal information for adapting her workouts. I have written 2 articles "Prenatal BodyRocking" and "Postnatal BodyRocking" which I hope will appear on her website soon! I am gaining momentum heading into 2011! I have a modified raw food 7 day cleanse planned, as well as new fitness goals for myself. 2010 was the Year of t

Teaching!

I love teaching. It is one of my passions and I am working towards incorporating more of it into my professional repertoire. As a personal trainer I teach 1-on-1 all day every day. When I present to groups, I reach more people at the same time. Since 2006 I have been giving talks at the Running Room to clinics of all distances. I love educating runners about core, effective cross training, incontinence, and the importance of training smart. Knowing they all want to be uninjured and still running in 10 years, they are a captive audience and I am always very well received. My runners give me great feedback, they love my talks, and the instructors keep inviting me back. I think my genuine enthusiasm comes through, and is a tremendous strength of mine when teaching. In 2014 I designed a Trainer Trainer Workshop to educate other fitness professionals on Diastasis Recti, pelvic floor wellness, and safely training the pre and postnatal demographic. It's a 4 hour presentation that I