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  • Writer's pictureDawn Hames

Bean And Vegetable Salad

Lately, I have been doing a deep dive into research about the gut microbiome. What is most interesting to know is that our immune system is in the gut microbiome. A healthy microbiome requires a variety of healthy foods, such as vegetables, fruits, and legumes. A healthy microbiome requires the healing of inflammation by the elimination or reduction of refined processed foods, fast foods made with junk oils, excess sugar, and food additives. A healthy immune system requires a microbiome that has a large variety of different beneficial bacterium. To have a diverse microbe we need to eat a variety of healthy food. Variety is the key. As you can see, this recipe has a variety of foods that can bring great benefits to your health and microbiome.

Kidney beans are a protein-fiber combo that helps stabilize blood sugar. Beans are a low glycemic food that is high in fiber eating them can aid in weight loss. A diet with adequate fiber lowers blood cholesterol levels and reduces the risk of both heart disease and colon cancer. The fiber in beans can provide you with digestive health by providing the nutrients needed for the development of good bacteria in the lower digestive tract. Celery contains at least twelve different anti-oxidants that have been shown to protect our cells, blood vessels and organs. Celery is also anti-inflammatory, calming to the nervous system, and has hormone balancing. Celery is protective of the digestive system and may help protect our digestive system from the damaging but flavorful compounds found on barbequed meat. Both onions and garlic are anti-inflammatory. Onions contain quercetin which is a potent antioxidant.

This is a fresh-tasting salad with just the right amount of crunch and texture. This recipe can be doubled for a larger gathering. Combine a bean salad with any grain such as pasta or bread or a dairy product and the protein from the beans becomes as complete in amino acids as eating meat.

Bean and Vegetable Salad

1 can of white kidney beans (19

ounce)

3 tablespoons minced yellow or red

onion

1 clove garlic chopped

3 -4 radishes, minced

2 tablespoons finely chopped parsley

1 tablespoon finely chopped dill weed

2 tablespoons chopped red or orange

pepper

1 apple chopped (such as Gala)

1 3/4 cup chopped celery

1 tablespoon olive oil

1 tablespoon apple cider vinegar

3 tablespoons mayonnaise

1/2 teaspoon sea salt

1/2 teaspoon pepper

Drain and rinse the beans. Combine all the remaining ingredients and stir.


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