Artichoke and Navy bean salad

beansalad

Here is a quick and easy lunch or snack that will keep in the fridge all week!  I’ve made many versions of this recipe, including using black beans instead of navy beans. I usually put in 1-cup of cooked whole grain pasta or quinoa, but right now I am trying to keep my carb. intake low because of having gestational diabetes. Adding some form of whole grain really completes the dish for a meal, but is great the way it is for a snack. In the summer, I throw in fresh herbs when I have them growing in my garden.  Another modification I have done is switching out the artichoke with 1 avocado. Also, you can use your favorite low fat Italian or vinaigrette salad dressing, instead of the oil and balsamic vinegar mix that I used in this recipe. Play around with the recipe and enjoy!

INGREDIENTS (PDF)

  • 2 cup Navy beans – 1x 540ml can, Drain and rinse beans
  • 1.5 cup Corn, Yellow, Raw/frozen
  • 1.5 cup Green Pea, Raw/frozen
  • 1 cup Onion, Raw, Chopped
  • 2 clove Garlic, Raw, Finely Chopped Or Put Through A Garlic Press
  • 1 cup Canned Artichoke Hearts, chopped, Drained
  • 1 cup Tomato, Red, Ripe, Raw, Year Round Average, Chopped
  • 2 tbsp Olive Oil, Salad Or Cooking
  • 2 tbsp Vinegar, Balsamic

DIRECTIONS
Add all ingredients into a large bowl. Toss with olive oil and balsamic vinegar. Season with a pinch of salt or Mrs. Dash (if desired, but not necessary).

Created by: Susan Watson, Registered Dietitian

Avocado and Navy bean salad

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About alittlenutrition

Susan is passionate about teaching others how to achieve optimal health and wellness by taking the confusion out of nutrition and promoting fun ways to stay active. Susan has been a certified fitness instructor for over 8 years and enjoys teaching yoga, pilates, and fitball classes at Elite Fitness and Dance. However, her main interest in nutrition has led her in the direction of becoming a registered dietitian. Susan completed her undergrad in Human Nutritional Science at the University of Manitoba and has recently completed her dietetic internship with the Winnipeg Regional Health Authority. Currently she is now combining her fitness skills with her nutrition knowledge and offering comprehensive nutritional and lifestyle coaching. Prior to becoming a dietitian, Susan worked as a sales executive for a variety of paint manufactures for over 10 years. She created innovative sales initiatives and marketing programs for corporate and independent retails stores. Now with her knowledge of nutrition and her business experience, she helps restaurants and food service operations create healthier meals options for their customers. Susan is highly involved in community health promotion, as she has been appointed to sit on the Recreation and Wellness Commission of Niverville and the Chair person for the South Eastman RHA District Health Advisory Council Western division. She is the co-founder of former the Niverville Active Living and she has put on many community health promotion activities such as: * Lose It For Life - Weight loss / Lifestyle Transformation program * Family Fitness Month…Win A Will Contest * Niverville Fair ~ Smoothie Booth * Community Cholesterol Reduction Challenge * Cooking On A Budget * Couch Potato Race She is a member of the College of Dietitians of Manitoba, Dietitians of Canada, Manitoba Fitness Council and the Canadian Obesity Network. In her spare time, Susan enjoys cooking for her family, gardening, photography and being physically active outdoors with her husband and friends.
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