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!

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

  • 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

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%


Popular posts from this blog

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed.  E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T

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

Stretches for Achy Hips!

Without rehabilitation, the postnatal body has a non optimal core. From Diastasis Recti to pelvic floor dysfunction, inhibited multifidus/lower back muscles (especially in the lumbar spine), thoracic immobility (tight ribs), and possibly abdominal adhesions from a C-Section incision- there are a multitude of maternal physiological impairments to consider. The body continues to perform by enlisting non optimal biomechanics to compensate for the lack of core strength. Compensatory strategies help to achieve the stability, strength and endurance that the core is not providing, but exacerbate deteriorating movements in a snowball effect. This is very evident in the pelvis. When the deep stabilizing core is unable to provide adequate pelvic stability control, the smaller muscles that are designed to help the core take on too much of the task. They become stuck, gripped, and can cause referred pain throughout the body. Knowing to stretch the common overused and v