Mixed Bean Salad

Summer and Fall are the perfect time to enjoy lots of salads. It’s especially nice when you can make them ahead and just pull them out of the refrigerator. This one is also great to take to pot lucks, barbeques, out to harvesters in the field and any outdoor entertaining that is on your list. If you study the blue zones of the world, which have the highest percentage of healthy centurions, people that live to be 100 and over, and are healthy, what most of them have in common is a diet high in beans. Black beans, kidney beans and chick peas are a protein fiber combo that helps stabilize blood sugar because they are a low glycemic food that is high in fiber. A diet with adequate fiber lowers blood cholesterol levels and reduces the risk of both heart disease and colon cancer. If you are trying to lose weight or just be healthier, it’s important to have your fiber rich foods first, then your protein and end with carbohydrates, for the best blood sugar balance. The fiber in beans can provide you with digestive health by providing the nutrients needed for the development of the good bacteria in the lower digestive tract. Black beans are a good source of molybdenum, folate, fiber, manganese, calcium, magnesium, B vitamins and tryptophan. Since beans are high in nutrients, fiber and low in fat, they are thought to raise leptin levels, which in turn raise metabolism. The onions and celery add flavor and crispness to the texture of the salad.

Mixed Bean Salad

1 can chick peas, 14 oz. drained

1 can mixed beans, 14 0z drained

1 can whitekidney beans, or black

beans 19 oz. drained

1/2 cup finely sliced celery

1/4 cup red or yellow onion, finely

chopped

1 red pepper, chopped

Dressing

3 tablespoons olive oil

2 tablespoons apple cider vinegar

1 tablespoon sweet pickle juice vine-

gar

1 tablespoon honey

2 cloves of garlic, chopped finely or

pressed

1 teaspoon mustard

1/2 teaspoon dried oregano

1 teaspoon sea salt

1/2 teaspoon pepper

Drain and rinse the beans. Combine in a bowl the beans, celery and onions. In a separate small bowl combine the oil, vinegars, honey syrup, garlic, mustard, salt and pepper. Stir to blend the ingredients. Pour in the bean mixture. This salad is best made ahead to allow the beans time to marinate in the dressing. This salad can be made a day ahead and stored in a covered Tupperware type bowl, turning the bowl occasionally to aid in the marinating of the salad.