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  • Writer's pictureDawn Hames

Mexican Bean and Rice Salad

With warm weather just around the corner, salads start to take a staring role. There are many things I love about this salad. A healthy micro biome is where much of our immune system is housed. Our microbiome flourishes with a variety of foods, especially foods with fibre. It is recommended that we eat at least 50 different foods every week. This salad is loaded with fiber, beneficial antioxidants and 15 different food types. Each ingredient in this salad has many health benefits. Both red peppers and limes are full of immune boosting vitamin C. When selecting rice, converted rice has more nutrients than plain white rice, but brown rice is the most nutritious. Black beans are rich in anti-oxidants. Black beans are a good source of molybdenum, folate, fiber, manganese, and tryptophan. The vegetable protein fiber in black beans helps stabilize blood sugar, lowers blood cholesterol levels, and reduces the risk of both heart disease and colon cancer. The protein in beans is largely incomplete, with very little of the essential amino acid methionine. Brown rice is a good source of methionine, and when eaten with black beans, creates complete protein. Brown rice, which is considered a whole grain, is also an excellent source of manganese, selenium, magnesium, and fiber. Whole grains are part of a healthy diet and have been shown to reduce the risk of cardio vascular disease, diabetes, and obesity. Corn is full of health benefits. Corn contains the antioxidant carotenoids lutein and zeaxanthin which promote eye health and help prevent macular degeneration in the eyes. Corn contains a variety of B Vitamins, vitamin A, potassium, and insoluble fibre. The fiber in corn feeds your gut microbiome and helps you stay full longer. Nutrients in corn increase blood flow, lower the absorption of cholesterol, and help to regulate insulin. The phenolic phytochemicals in corn help regulate insulin release and absorption.

Cumin is beneficial in releasing digestive enzymes, and may help prevent heartburn. Cilantro not only adds the fresh taste of Mexico, but it aids in detoxing heavy metals out of the body. This salad uses only real food, no additives, and it is full of all the mentioned health benefits and many more.

Mexican Bean and Rice Salad

4 cups freshly cooked rice (white or


1 can of black beans (drained)

1 can mixed beans (drained)

1 can corn (drained)

2/3 cup finely chopped onion

1 red pepper chopped

2 tablespoons pickled jalapeno pepper


1/4 cup chopped cilantro (stems



2 teaspoons cumin

Zest of 1 lime

Juice of 1 1/2 lime

2 tablespoons olive oil

2 teaspoons honey

3 cloves of garlic finely chopped

2 teaspoons sea salt

In a large bowl combine all of the salad


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