Recipe: Zesty Bean Salad

cleveland zesty bean dish

Cleveland Clinic
@ClevelandClinic

A diet loaded with plant-based foods, such as this tasty dish, can help you feel fuller for longer and stay at a healthy weight.

Eating plenty of fruits and vegetables, including beans, is linked with a lower risk of lung, oral, esophageal, stomach and colon cancer. It’s unclear yet which components protect the most against cancer, so enjoy a variety of whole foods naturally rich in nutrients.

Eating a diet loaded with these plant-based foods, such as this tasty dish, can help you stay at a healthy weight. Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.

Ingredients

1 15-ounce can kidney beans, drained and rinsed (or your favorite beans)
1 15-ounce can chickpeas, drained and rinsed
1 cup fresh or frozen edamame
2 tablespoons extra virgin olive oil (or your favorite flavor-infused oil – try garlic or ginger!)
2 teaspoons apple cider vinegar
½ cup chopped shallots or red onion
1 tablespoon fresh chopped garlic (or more to taste)
1 cup grated carrots
1 cup grated cucumbers
1 cup thinly sliced bell peppers (choose a variety of colors)
Handful of chopped flat-leaf Italian parsley
Salt and pepper to taste

Directions

  1. Mix all ingredients together and refrigerate for at least 2 hours or overnight. The longer it sits, the better it will taste!
  2. Serve as-is or over field greens.

Nutritional information per serving

Makes 8 servings

Calories 206
Total fat 6g
Saturated fat 0.8g
Fiber 7g
Sugar 5.6g
Protein 10g
Sodium 154.8mg
Calcium 68mg
Magnesium 61.3m
Potassium 519mg

Cauliflower Soup With Dubliner Cheese Crouton @KerrygoldUSA

21 Dec 2018

For Chef this cauliflower soup is a big warm hug. The playlist of mellow hits she made to listen to while cooking it makes her just as happy. Find both the recipe and playlist at:

  • Meal type: starters

  1. Pre-heat the oven to 350°F.
  2. Place a saucepan over a medium heat and add the two tablespoons of Kerrygold butter. Then stir in the onion, garlic, potato and season with sea salt and freshly ground black pepper. Cover and stir occasionally until the onion is tender about five minutes.
  3. Remove the lid and stir in the cauliflower and stock, simmer over a medium-high heat until the potato and cauliflower are very tender, about 20 minutes.
  4. Next purée the soup until you reach a smooth consistency. Place back over the heat and stir in the Dubliner cheese, milk and season with sea salt and freshly ground black pepper.
  5. Meanwhile make the Dubliner cheese croutons. Mix the Dubliner cheese, Dijon mustard and melted Kerrygold butter together in a bowl. Spoon the mixture evenly between the four half slices of sourdough bread, and place in the pre-heated oven for five minutes.
  6. To serve, spoon the cauliflower soup into four warmed bowls and place a Dubliner cheese crouton on top of each soup.

Tomato is a nutrient-dense, super-food

tomatoes health bens feb 16