Salads

 

 

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



Previous 1 2 3 4 5 6 7 8 9 10 Next
Connect with Us
facebook    twitter

Penticton Wellness Fair 2017


Wellness Tip
Bananas
Bananas are easy to eat fruit! The average banana contains 95 calories which makes them a good snack choice, it will fill the hunger gap until the next meal. For a pudding, make your own banana split with a scoop of ice cream and sprinkle of home made granola.


Kelowna Wellness Fair 2017


Wellness Directory
Rise Wellness Centre with Naturopath Dr. Jese Wiens
Specialty: Naturopathic Doctors
Dr. Wiens has moved into her own clinic, Rise Wellness Centre. This beautiful healing space has the services you are looking for. Offering Natural Solutions for Radiant Health!
View Details


Float Body and Mind Wellness in Penticton


Event
Holistic Market Okanagan
Date: Sep 17, 2017
Location: Kelowna & Central Okanagan
The Holistic Market brings together healing arts practitioners, artists, holistic vendors & speakers in Kelowna every month. Market dates are Sundays 11-4
View Details


Penticton Wellness Fair 2017


Article
Common Sense Pest Control
Designed to help maintain a comfortable, healthy home, landscape, and garden while reducing reliance on pesticides, common sense pest control prevents pollution and protects your health and the health of your family, friends and pets. Remember, a perfect lawn and pest- free homes are not really important in the big picture; what is important is preserving our health and maintaining a balance with nature.
Full Article


Kelowna Wellness Fair 2017


Recipe
How to Steam Vegetables
Category: Vegetarian Entrees
Description: When I sit down to prepare my meals, I know for certain that vegetables will always find their way onto my table. Although I like to grill vegetables, steaming them is one of my preferred methods. By steaming a vegetable, its color, texture, and flavor is better retained, as is the vegetable’s nutritional content. Steaming is also one of the easiest ways to prepare vegetables, and can be done in minutes.
Full Recipe


Float Body and Mind Wellness in Penticton