|
Baby Spinach salad and Mixed beans with fresh balsamic herb dressing
|
Print Friendly
|
Description:
Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days. Consuming beans adds significant amounts of fiber and soluble fiber to a diet, with one cup of cooked beans providing between nine to thirteen grams of fiber. Soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates and iron.
Balsamic has a rich tart taste, but the sweetness covers the tart flavor, making it very mellow. True balsamic vinegar is aged for between 3 and 12 years. Some balsamic vinegar is aged for up to 100 years, but they usually are very expensive. The Health Benefits of Balsamic is that it has anti-bacterial and anti-viral properties which make it an effective remedy for treating infections and wounds. Balsamic vinegar contains powerful antioxidant called polyphenols which fight cell damage and boost our immune system. The antioxidant in balsamic have also the potential to protect against heart disease, cancer, and other inflammatory conditions. Balsamic can help boost the activity of the digestive enzyme pepsin thus improving metabolism.
Ingredients: 1 can 19oz (540 mL) mixed beans, drained and rinsed 1 cup (250 mL) grape tomatoes 1 cup (250 mL) red pepper, diced 1 cup (250 mL) baby spinach, washed and dried, chopped chiffonade* 1/2 cup (125 mL) red onion, finely sliced 1/2 cup (125 mL) light feta cheese, crumbled
Dressing 1 tsp (5mL) fresh herb mix or make your own *Fresh herb shaker 1 tbsp (15 mL) olive oil 2 tbsp (25 mL) balsamic vinegar pepper
Directions: Combine beans, tomatoes, red pepper, spinach, onion and feta cheese in a large bowl. Combine dressing ingredients in a separate bowl. Toss into salad and Serve.
Servings: 6
Nutrient Information: per serving (3/4 cup/175 mL)
Calories: 142 Protein: 8 g Fat: 5 g Saturated fat: 2 g Dietary cholesterol: 4 mg Carbohydrate: 19 g Dietary fibre: 5 g Sodium: 333 mg Potassium: 381 mg
Notes: * Chiffonade is a cooking technique in which herbs or leafy green vegetables (such as spinach and basil) are cut into long, thin strips. This is generally accomplished by stacking leaves, rolling them tightly, then cutting across the rolled leaves with a sharp knife, producing fine ribbons.
* Fresh herb shaker is made of herbs that freeze well. Mix equal measures of: Sage, finely chopped, Thyme, finely chopped, Oregano, finely chopped and Rosematy, finely chopped. Combine herbs in a small bowl and spoon into a spice shaker or plastic airtight container. Store in the freezer.
Special Diet: Gluten Free, Low Sodium, High Protein, High Fibre, Low Calorie, Diabetic - Low Carb
Category: Salads
Submitted By: OK In Health
|
|
|
 |
 |
 |
Connect with Us
 Seasonal Depression Affecting You? | The shorter daylight hours of autumn and winter can affect sleep, productivity and state of mind. Light therapy (also known as phototherapy) may help. It uses specially designed boxes that emit full-spectrum light to simulate sunlight. While still a relatively unknown treatment, light therapy has been shown to have positive benefits in addressing many health issues, including Seasonal Affective Disorder (SAD), severe premenstrual syndrome, bulimia, and as a non-drug treatment for depression. If you have been suffering from SAD or just feel a little blue this time of year, contact your physician or healthcare provider - depression is a treatable condition; light therapy may be an option he or she recommends for you |
|
|
 BodyTalk with Bernice - Online Available Everywhere | Specialty: Body Talk BodyTalk is consciousness based healing, unwinding life's conditioning and subconscious beliefs. BodyTalk enhances physical health by working directly with the body tissues as well. | View Details |
|
|
 Healing Massage Certificate Course | Date: Sep 24, 2022 Location: Kelowna & Central Okanagan You will learn basic practical techniques of massage & how to move blocked energy out of the body! LOTS of hands-on training!
| View Details |
|
|
 Let’s Look at a Gluten-Free Breakfast | You’ve just been told you can no longer have gluten. You start thinking about what to have for breakfast in the morning and you panic. All the things you usually have contain gluten. How are you going to manage? How are you going to survive? What about nutrition and fibre? I can’t survive just on fruit and vegetables. Fear not! There are many ways of having a nutritious, fibre filled and tasty breakfast without the gluten. | Full Article |
|
|
 Orange Fruit Nut Truffles | Category: Holiday Recipes Description: This recipe is great in December and during the New Year celebrations. While walnuts are harvested in December, they are available year round a great source of those all-important omega-3 fatty acids. Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.
No one knows for sure how cranberries became associated with holiday feasts, but historians guess that it had something to do with the Native Americans, who used cranberries not only for food and medicine but also to make dyes for clothing and blankets.
As far as healthy foods go, cranberries are at the top of the list due to their high nutrient and antioxidant content and are often referred to as a "super food." Not to mention, half a cup of cranberries contains only 25 calories!
The possible health benefits of consuming cranberries include lowered risk of urinary tract infections, prevention of certain types of cancer, improved immune function, decreased blood pressure and more.
| Full Recipe |
|
|

|