Monday, February 29, 2016

3 Bean Salad



Did you know that beans and legumes are listed as cancer fighting foods. This easy 3 Bean Salad comes from the Physicians Committee for Responsible Medicine. The American Institute for Cancer Research has found the following:

- One serving of legumes provides at least 20 percent of the recommended daily amount of folate and fiber.
- Dietary fiber can help lower cancer risk, including helping with weight control. (Did you know that excess body fat increases the risk of developing eight cancers?)
-Dry beans and other legumes contain a lot of different phytochemicals that scientists are studying for their anti-cancer effects.

This recipe also contains red peppers which contain over 300% of daily recommended vitamin C intake which is an antioxidant and necessary for iron absorption. Red onions contain calcium, magnesium and potassium.


So if you're looking for a heart healthy, cheap and easy salad to take to dinner parties... I may have the salad for you! The 3 bean salad contains beans, corn, onion, red bell pepper and a few other minor ingredients. 

Add all ingredients into a bowl, mix and add the dressing. Serve with whole wheat chips. 
Full recipe Here:




Nutritional Benefits:
Per serving (1-cup): 83 calories; 3 g fat; 0.5 g saturated fat; 14.6% calories from fat; 0 mg cholesterol; 9.9 g protein; 31 g carbohydrate; 2.9 g sugar; 8 g fiber; 539 mg sodium; 43 mg calcium; 2.7 mg iron; 36.7 mg vitamin C; 311 mcg beta-carotene; 0.8 mg vitamin E





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