In frigid February, I had the great pleasure of spending some quality R&R time down in Florida with one of my favorite people and his family. Somewhere between the 80-degree weather, sunny skies and bathing suit/sandals wardrobe I was inspired to make one of my mom’s go-to summer salads in the dead of winter.
Now that it’s National Nutrition Month, my Black Bean and Corn Salad with Jalapeno-Mint Dressing seems to be an even more fitting recipe to share. This tasty side salad is Candida Diet-approved, gluten-free, vegan and so healthy it hurts. If you want to make it a full meal, serve it up over a cup of cooked quinoa or black rice.
When I’m trying to “Enjoy the Taste of Eating Right,” I turn to nutritional superstar black beans. Beans in general should be a staple in everyone’s pantry–especially for all my vegans and vegetarians out there–and certainly are in mine. All varieties are an excellent source of plant-based protein and have a lot of the B-vitamins and trace minerals that meat-abstainers often miss in their diet. A one-cup serving of black beans has only 227 calories, 15g of dietary fiber, 15g of protein, and 20% of the recommended daily intake for iron. This high soluble fiber content helps lower cholesterol and stabilize blood sugar levels. If you’re not into black beans, try red or white kidney beans, chickpeas, or lentils instead. Once you find the bean that’s right for you you’ll love the clean energy and healthy digestion they provide–promise!
Black Bean and Corn Salad with Jalapeno-Mint Dressing
What You’ll Need: (For the Salad)
- 1 14-oz can of black beans, rinsed and drained
- 1 14-oz can of corn (low sodium), rinsed and drained
- 1 large orange, red or yellow bell pepper, diced
- 1/2 red onion, diced
- 1 avocado, diced
- 2 cups of baby spinach, finely chopped
(For the Dressing)
- Juice of two lemons
- 2 Tbs olive oil
- 1 Tbs Dijon mustard
- 1 Tbs honey or agave (optional)
- 1 jalapeno, seeded and minced
- 2 cloves of garlic, minced
- 1 tsp cumin
- 1/2 tsp coriander
- 1/2 tsp sea salt
- 1/2 tsp freshly ground black pepper
- 1/4 cup fresh mint, minced
How to Make It:
- Combine all ingredients for your dressing in a food processor or blender and mix until well blended. (Note: if you don’t have the equipment–and I didn’t down in Florida–then just mince up all the ingredients as indicated and whisk with all you got in a medium bowl to combine.)
- In a large bowl, mix all your salad ingredients together, prepped as indicated in the list. Pour your dressing over the mixture and toss until all veggies are evenly coated. Cover and refrigerate for at least one hour before serving (and up to 24 hours). If you don’t plan to eat this within a few hours after making it, hold off on adding the avocado until you’re ready to serve to avoid a mushy and browning meal.
And as always, I’d love to hear what you think in the reply section below!