Thursday, January 31, 2013

The Healthiest Lunch You Can Eat

A lunch of beans and greens is a fine way to get a great tasting, nutrient dense, filling meal.
For myself and my clients I prepare "3 Bean and Green salad".  First I make the "3 Bean" salad. I usually make a big batch and keep it on hand in the refrigerator for several days.  Then when I want to prepare a hearty lunch salad, I chop whatever greens I have on hand, arrange on a plate, then top with  "3 Bean salad. "  Voila! "3 Bean and Green Salad".

3 Bean Salad

1 can black beans
1 can red kidney beans
1 can garbanzo beans
½  cup  finely chopped FIRM tomato, seeds removed (1 small tomato)
½  cup finely chopped celery (2 medium stalks)
½ cup finely chopped carrots (1-2 carrots)
2 green onions – finely sliced
3 cloves minced garlic
½ cup chopped parsley (Italian preferred)
½ cup finely chopped cilantro
1 tsp cumin
½ tsp salt
¼ tsp fresh cracked pepper
½ teaspoon Allepo pepper  - or a pinch of red pepper flakes
2 tblspns olive oil
1 tblspn white balsamic vinegar

Drain beans and rinse very well.  Place in large bowl and toss all remaining ingredients.  Mix well.   Serve at room temp or refrigerate for several days.

To make "3 Bean and Green" salad:

Thoroughly wash, spin and chop whatever greens you have on hand.  I use a combination of two or three or all the following:

spinach - kale - dandelion - watercress - romaine - red leaf

Place the greens on a salad plate or bowl, top with  1 cup of "3 Bean" salad then drizzle fresh squeezed lemon juice and 2 tablespoons of fresh champagne wine vinaigrette or red wine vinaigrette.

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