Spring is here and summer is a comin’; and this is the time of year where I streamline my diet in preparation for the scantily clad season. You see, all the heavy winter foods that we consume, although perfectly comforting and nourishing, find themselves out of season when the weather starts to warm up; and I find that I am eager to usher in lighter fare. I used to feel vain, by participating in this “slim down” ritual; but summer is when everything is on display- the less clothes the better and quite frankly, I think eating high density salads that fuel my body deliciously is a good thing- it could even be said that my salads brings all the boys to the yard.
Salads are my spring/summer food. Although some consider salad a starter and not an main feature, I beg to differ; salad, from green leaf to three bean salad, have the ability to be a complete meal, and because they are completely custom, they are exactly what you want them to be!
The reason this three bean salad should be heralded because of all the beans! The fiber in beans positively influences the rate at which our bodies absorb glucose; which is why low glycemic diets are on the cutting edge and recommended for diabetics, and those with metabolic challenges. But you know what? Everyone should endeavor to keep it low glycemic; and beans are the ultimate low glycemic food. Beans are such a rich source of fiber, they raise blood sugar very slowly; thereby regulating blood sugar and insulin production. This magical fruit comes by its reputation honestly.
And then there’s cancer. Ladies, listen up! In studies, significant reduction of frequency of breast cancer was seen in women who consumed a high amount of common beans and lentils; and we only need to eat them twice a week to reduce your cancer risk by 24%. Is it unreasonable to think that this is due in some part to the fiber? I think not.
This three bean salad is an example of what a “dinner” salad resembles, full of fiber, brimming with nutrients and satisfying as all hell- which is why I keep eating it! But if you suffer from digestive issues and find that beans give you gas, try soaking and/or sprouting them, this makes them far more digestible, and will allow you to consume this three bean salad with wild and carefree abandon!
I repeat, summer is a comin’, so lighten up with three bean salad with broccolini!
2.5 oz broccolini, blanched
8 oz green beans, trimmed and blanched
1 cup chickpeas, if canned, drained, if dried, soaked overnight
3/4 cup white beans, if canned, drained, if dried, soaked overnight
1 tbsp fresh thyme
Juice and zest of 1 orange
1 clove garlic, minced
2 tbsp coconut vinegar
2 tbsp Vega Omega Oil Blend
4 tbsp extra virgin olive oil
1 1/2 tsp salt
1 tsp pepper
In a bowl or mason jar, combine the thyme, orange juice and zest, vinegar, vega oil, olive oil, salt and pepper; layer all the ingredients in the bowl and toss to coat with the dressing.
MAKE AHEAD– if you make this ahead, make extra dressing to hydrate right before serving, as the beans will soak up lots of moisture.
Check out the video for my three bean salad recipe; and to learn how to make the perfect salad dressing every time!