Nutritional Summer Salad
A chilled vegetable salad tastes more appetizing on triple-digit days more than vegetables cooked on the stove. Kidney beans and corn can be eaten out of the can. If possible, buy organic. If not, then drain the vegetables, and rinse the beans. The reason for rinsing them is that there could be something called “oligosaccharides” that may be in the liquid. This is a complex sugar, and it affects how a food is digested. One of the best articles I’ve read with tips to digest beans is http://nourishingdays.com. Kidney beans that are not cooked are toxic, but the canned ones are precooked.
Kidney beans and corn contain good sources of fiber and protein. They make a great combination in a salad and are quite filling. Read more about the benefits of corn and kidney beans at The World’s Healthiest Foods.
Listed below are three websites that I’ve found helpful and gives nutritional information about kidney beans and corn. These resources offer additional information on digestion and the fiber, antioxidants, vitamins, minerals and other nutrients needed daily.
Corn and Kidney Bean Recipes
Check out these three summer perfect recipes for corn or kidney beans:
- Corn and Kidney Bean Salad at pattycakespantry.com – You’ll like this foodie blog with an extra tip for the salad – put them in jars!
- Mexican Street Corn Salad at cookingclassy.com – I haven’t tried this yet, and it has to be cooked but looks appetizing and would be the perfect side dish for grilling out.
- Mediterranean Kidney Bean Salad at ohmyveggies.com – Similar to my own made-up recipe (if you read my blog, you know how I love to create dishes from what’s on hand), this is a no-cook salad. Perfect for summer.
Side Dish or Snack Recipe
Enjoy this summer salad as a side dish or snack. Consider adding feta (I like the tomato basil) or cheddar cubes. I like using any of the options listed in the recipe, but it depends on what I have on hand.
As long as I have the basics, a can of kidney beans and a can of corn, this recipe is a favorite of mine. I like it spicy as well. However, I made it once with a tablespoon of Holmes Made Peach Habanero Fruit Spread mixed in and got it a little too spicy.
The peach spread adds a kick to the salad, almost too much fire that can be overpowering in this Mediterranean dish. So I’ve toned it down a bit with only a teaspoon of the jam as an option.
- 1 can kidney beans, drained and rinsed
- 1 can corn, drained
- 1/2 green bell pepper, chopped
- 1/2 yellow bell pepper, chopped
- 1/2 sweet onion, chopped fine
- 1/2 cup cilantro, chopped
- 1 tablespoon Roasted Garlic Olive Oil
- 1 tablespoon Honey Balsamic Vinegar
- 2 teaspoons Mrs. Dash Tomato Basil Garlic
- 1 cup Holmes Made XX Hot Salsa
- Drain the corn and beans, and rinse beans.
- Chop vegetables and add to the corn and beans.
- Add seasoning.
- Stir in olive oil and vinegar very well.
- Best to let set in the refrigerator at least an hour or until chilled.
Options: 1. 1/2 cup Cheddar cheese, cubed 2. 1/2 cup Feta cheese 3. 5 Grape tomatoes, sliced in half 4. 1 teaspoon Holmes Made Peach Habanero Jam - for a HOT and spicy Mexican version
Stock Up on Nutritious Vegetables for the Summer!
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