WHAT’S IN IT
1/2 cup minced red onion
2 medium cloves garlic
1 15 oz can black beans (BPA free lining)
1 cup frozen organic corn, thawed
1 large avocado
1/2 cup diced red bell pepper
2 T pumpkin seeds, coarsely chopped
1/4 cup chopped fresh cilantro
2 T extra virgin olive oil
3 T fresh lemon juice
Sea salt and black pepper to taste (optional 1/8 teaspoon cayenne pepper)
HOW TO MAKE IT
Drain and rinse black beans
Mince onions, quarter the tomatoes and dice the pepper
Press or finely chop the garlic cloves
Press garlic and let sit for at least 5 minutes to bring out the health-promoting benefits.
Mix all ingredients together and serve.
This salad will keep for a couple of days and gets more flavorful if you let it marinate for a while.
WHY IT’S HEALTHY
One serving of this salad provides 72% of your daily need of vitamin C and 29% of recommended fiber. One cup of black beans delivers 15 grams of fiber and over 15 grams of protein. Reduced risk of cardiovascular disease has been associated with overall bean and legume intake. Organic corn is a good source of Vitamin C, magnesium, some B vitamins, and potassium. It also supplies a good dose of two antioxidants linked to eye and skin health called zeaxanthin and lutein. Bell peppers help to lower cholesterol levels and contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and reduce brain fog. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. They are also high in vitamin C, folate, biotin and calcium. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer. Black Beans ae a g
Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health, and fight free radical damage that can lead to a number of degenerative diseases. Lemons are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. Extra Virgin Olive Oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage