Black Bean and Corn Salad

Black Bean and Corn Salad

Hi everyone, sorry its been such a long time since I shared anything here, its been a pretty crazy couple of months, but hopefully things are slowing down a little and I can get back to sharing recipes and health tips more routinely with you.

The weather is cooling down on this side of the world, and as soothing and comforting a warm bowl of soup tastes on a cold day, we should still try to include fresh salads with lots of raw vegetables. Our bodies absorb nutrients better from some vegetables when they are raw and others when they are cooked. The best way to ensure you’re getting the most absorbable nutrients is to try and incorporate a variety of vegetables (in a variety of colours) into your meals daily – both raw and cooked. Remember when cooking your vegetables the best methods are steamed and quick boil, refrain from deep frying and over boiling the vegetables.

Here is a list of some vegetables that release more nutrients when consumed raw:

  • beets
  • broccoli
  • onions
  • red peppers

Vegetables that release more nutrients when consumed cooked:

  • asparagus
  • mushrooms
  • spinach
  • tomatoes
  • carrots

For more information about cooked vegetables vs raw click here.

This salad is a delicious way to enjoy some fresh raw vegetables and high fiber beans and corn.

Black Bean and Corn Salad:

Salad:

  • 1 can black beans rinsed
  • 1 can corn niblets rinsed (or 1 1/2 cup fresh corn sliced off the cobb)
  • 1/4 red pepper chopped
  • 1/4 yellow pepper chopped
  • 1/4 red onion chopped
  • 1/4 cup chopped fresh cilantro
  • 1/2 cup chopped spinach

Toss everything together well

Dressing:

  • 1 1/2 limes juiced
  • 2 tbsp. extra virgin olive oil (or oil of choice)
  • 1 fresh garlic clove minced
  • 1 tsp. Tex-Mex seasoning
  • Sea salt and black pepper to taste

Whisk dressing ingredients together well and pour over salad. Toss well till everything is combined.

Place the bowl in the fridge for at least 1/2 an hour to allow all the favours to combine and settle.

Black Bean and Corn Salad

Enjoy.

 

 

One thought on “Black Bean and Corn Salad

  • October 24, 2016 at 8:47 pm
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    Can’t wait to try this. Looks delicious!

    Reply

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