Beans are an awesome super food. They are one of the best sources of protein; most beans contain at least 20% protein. They provide excellent nutritional value, including B vitamins and iron. Thanks to their high carbohydrate content, they provide long lasting energy.
An added bonus, beans are affordable and hence, won’t break your bank. Beans do not contain any cholesterol and studies further reveal that they help reduce the body’s cholesterol level, because they are a rich source of fiber. They are the perfect food for a low-fat diet as most beans contain only 2-3% fat. Based on these facts, it goes without saying that incorporating beans into your daily diet will be highly beneficial to you.
Three Bean Squash Salad
This three bean squash salad recipe features black, red, and cannellini beans.
Black bean is a sexy looking bean, not only because of its color. The seed coat of the black bean is an excellent source of anti-oxidant. Research has shown that black bean supports digestive and colon health. In addition, black bean is a very good source of dietary fiber, folate, magnesium, phosphorus, manganese and thiamin. Finally, black bean is very low in sodium, cholesterol and saturated fat.
Red bean is great for individuals with diabetes and hypoglycemia, due to its high fiber content, which helps prevent blood sugar levels from spiking after meals. Red beans are an excellent source of molybdenum, which is a trace mineral responsible for detoxifying sulfites; sulfite is commonly used as a preservative in foods. Red bean is also low in saturated fat, sodium, and cholesterol. Furthermore, red beans are a great source of manganese, phosphorus, and iron.
The cannellini bean rounds out the three beans used in this squash salad recipe. Similar to the other two beans mentioned above, the cannellini bean is also low in sodium, and has negligible cholesterol content. It is packed with vitamin C, iron, magnesium and potassium. In addition, it is a very good source of vitamin K, vitamin A, manganese and folate.
Squash is a good source of vitamin E, thiamin, niacin, vitamin B6, folate, calcium and magnesium. In addition, squash is jam-packed with vitamin A, vitamin C, potassium and manganese. Finally, squash is very low in saturated fat, cholesterol and sodium.
As you can see, this three bean squash salad is low in fat, cholesterol, and sodium, meeting the dietary expectation of individuals with restricted fat diets, and people with high cholesterol levels. It is both a satisfying and energy-packed meal.
Ingredients for the three bean squash salad
- 4 large lettuce leaves
- 3 cans beans (any type), rinsed and drained
- 1 cup squash, chopped into small chunks
- 1 lemon
- 2 tablespoons of olive oil
- 3 celery stalks, sliced thinly
- 2 scallions, sliced thinly
- Salt and pepper to taste
1. Grate about 1 teaspoon of lemon skin, and squeeze about 2 tablespoons of lemon juice, about one lemon.
2. In a large bowl, mix together lemon skin, lemon juice, salt, pepper, oil, scallions, and celery. Ad in beans and squash, making sure it is well coated.
3. Serve the bean mixture over a bed of lettuce.
For added flavor, let it sit over night in the fridge to allow the flavors to soak in.
About the author:
Kodjo is a fitness enthusiast turned health blogger. When he is not tweeting or blogging about home workout, healthy eating, or dental implants (among other themes), he is likely eating healthy and working out at home. His wish is to contribute as much as possible, to the fight against obesity in America. He manages a healthy lifestyle blog at Kodjoworkout.com and has tens of thousands of loyal Twitter followers @Kodjoworkout.