Receipies

Publisher: ZZZ Unknown

Page 26

SALADS
White Bean and Tomato Salad
By Laura LaValle, RD, LD, http://www.lmihealth.com
Time to table: 5 minutes
Excellent source of Vitamin C and Fibre; Good source of Vitamin A and Iron
1 can (14 oz.) cannellini beans, rinsed and drained 1 pint grape tomatoes, halved; or 3 to 4 medium tomatoes, cut into chunks 4 scallions or 6 green onions thinly sliced 2 Tbsp olive oil 1 Tbsp fresh lemon juice Coarse salt and ground pepper * Choose organic ingredients for optimal nutrition.
In a medium-sized bowl, lightly toss the first five ingredients together to mix and disperse the oil
and lemon juice thoroughly with the other ingredients. Then, season with salt and pepper to taste.
This is an extremely easy salad to prepare and it is great for adding other ingredients as you
have them for a different twist on the taste. For instance, add fresh minced garlic, or if you have any fresh jalapeno or banana pepper, chop them up and add an amount that is to your liking. Sprinkle with a little chilli powder if desired. The flavours in this salad get even better after sitting awhile, so it is great to make it up a day ahead of time.
Makes 4 servings.
Nutrition:
150 calories, 8 g total fat, 1 g saturated fat, 5 g monounsaturated fat, 1 g polyunsaturated fat, 17
g carbohydrate, 5 g fibre, 3 g sugar, 4 g protein, 620 IU Vitamin A, .7 mg niacin, 23 mcg folate, 30 mg vitamin C, 40 mg calcium, 250 mg potassium, 2 mg iron, 330 mg sodium
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Bean Salad/Salsa
Adapted through creative experimentation
This delicious salad is best left over night to allow the flavours to blend. The cilantro makes the salad fresh and exciting!
1 can black beans (drained and rinsed) 1 can niblet corn (drained) 1/2 cup chopped, fresh cilantro 1/4 cup chopped green onions 1/4 chopped red onions 1/3 cup lime juice 3 Tbsp vegetable oil (could reduce to 2 Tbsp) 1 Tbsp each salt, freshly ground pepper, and ground cumin (careful with the salt; add gradually
and taste) Mix together and let sit over night. Then mix in 1/2 cup diced tomatoes.
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