Summer’s Perfect Side Dish

Memorial Day is here, which in my opinion is the official start of the summer barbeque season!  In fact, my friend is hosting one this weekend and I was asked to bring a side dish.  Not wanting to do the traditional mayonnaise-based potato or pasta salad, which are super high in saturated fat and lacking any real nutritional value, I racked my brain thinking of a better option.  The hostess is already providing fresh fruit and a caprese salad (yum!), so those were out.  Then I remembered this beauty of a recipe that my sister-in-law makes – a bean salad with cilantro dressing!  Perfect!

The heart of this dish is the 4 different varieties of beans – kidney, black, garbanzo and black eyes peas.  All beans are a good source of protein, fiber, iron and zinc and the phytocehmicals they contain are thought to be protective of cancer. 

The beans are great and all, but the dressing is what really shines in this recipe.  Garlic, a root vegetable, and also part of the aromatics family brings flavor to any dish.  It is believed that eating garlic regularly may reduce atherosclerosis as well as some cancers.  The jalapeno adds a “kick” of vitamins A and C along with the chemical capsaicin, which may improve overall digestion.  With its distinct flavor and scent, cilantro provides both vitamins A and K, phytochemicals and may help lower cholesterol levels.  Lastly, there’s the olive oil.  Olive oil is a monounsaturated fat, which without getting too technical means it has only one double bond and is liquid at room temperature.  Olive oil may help protect your heart by lowering cholesterol levels, aiding in blood clotting and regulating blood glucose levels.

Four Bean Salad with Cilantro Dressing

Ingredients:

Cilantro, garlic and jalapeno

1 15oz can each, drained, of:
    black eyed peas
    garbanzo beans
   kidney beans

    black beans

1 clove garlic, minced

1 jalapeno pepper, stemmed & seeded

1 small bunch cilantro

2/3 cup extra virgin olive oil

1/3 cup red wine vinegar

2 tsp Dijon mustard

1 tsp sugar

1 tsp ground cumin (I usually do 1 ½)

1 tsp salt

Directions:

1)  Place beans in a large colander; rinse well under cold running water.  Drain thoroughly; transfer

to a large bowl.

2)  Pulse garlic and jalapeno in a food processor; add cilantro, oil, vinegar, mustard, sugar, cumin,

and salt.  Process until well combined. 

Dressing should look like this!

3)  Pour dressing over beans; toss.  Stir well.  Serve at room temperature or chilled.

Note:  This salad always tastes better after a day of marinating, so I prepare it 24-48 hours in advance and keep it covered in the fridge!

Final product...yum!

So, not only is this side dish good for you, but it also tastes good….seriously good!  I promise this salad will be the hit of any summer barbeque or picnic (oh…Ravinia!).  Plus, its vegan and nut and gluten free, so all can enjoy!

Healthfully Yours,

Meghan

National Salad Month: Iceberg Will be Green With Envy!

With the warmer weather upon us and everything looking greener, it only makes sense that May is National Salad Month!  What better way to take advantage of your garden or local farmer’s market than with a great, refreshing salad?!

Salads are a such an easy way to get a serving or two of veggies in, but don’t get stuck in a rut by limiting yourself to the same-old boring chef’s salad.  Did you know that iceberg lettuce, a staple in the chef salad, is almost all water and basically void of any nutrients?  Shockingly, iceberg lettuce is one of the most commonly consumed vegetables right up there with the potato (i.e. french fry)!

Freshening up your salad routine can be as easy as swapping out your greens.  Choosing one of these darker, leafier greens over iceberg will provide you with vitamins A, C and K as well as potassium, calcium, iron and fiber!  Not to mention, these greens each have a distinct flavor and can add a little more depth to your salad. 

Not sure where to begin?  Here are a few of my favorite salad greens with links to some delicious recipes:

Kale

1.       Kale – This “superfood” has gained extreme popularity over the last few years amongst foodies and dietitians alike!  The taste is mild although slightly bitter and has some hints of cabbage.  The leaves are broad and ruffled and can range in color from deep green to purple.  Here is an easy kale salad starter recipe that you can add your favorite ingredients to.



Cabbage

2.       Cabbage – Although most known for its use in coleslaw, cabbage is also a great green for a traditional salad.  Varieties include green and red (purple) and have a slightly bitter or sharp taste.  The leaves should be crisp and crunchy.  Explore cabbage with this beautiful salad recipe.

Arugula

3.       Arugula – Often used in a mix of greens (mesculin), arugula adds texture and flavor to any salad.  Its leaves are dark green and tender and taste spicy or mustard-like.  Check out this recipe for a simple, refreshing arugula salad.



Spinach



4.       Spinach – Most commonly eaten cooked, spinach is also great raw.  I love using baby spinach leaves as the starter green for my salads.  The leaves are usually smooth, green and tender and taste slightly bitter.  Because of its bitterness its often paired with sweet strawberries as in this yummy salad.

Remember to keep your salad healthy by avoiding large amounts of dairy, croutons or cream-based dressings. Instead, dress your salads with nuts and seeds, vegetables, fruits and berries and lean protein. And choosing an olive-oil or vinegar based dressing will help you save on saturated fat and calories!

So whether you find them at the grocery store, the farmer’s market or even your own backyard, I hope this guide inspires you to try and boost your salad with some of these nutritious greens!   

Healthfully Yours,

Meghan