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Summer Fare: Multi-Coloured Bean and Vegetable Salad

NUTRISPEAK by Vesanto Melina and Brenda Davis, RDsbean-and-corn-salad

Summer is a great time for picnics and outdoor meals. For many, it’s a time when dads get out their aprons and barbecue forks and flip burgers and slabs of meat on the grill. Yet according to the American Institute for Cancer Research (AICR), most North Americans are unaware that barbecuing can be a big leap down the road to cancer. (See http://preventcancer.aicr.org) In the high heat of grilling, substances in the muscle proteins of meat, poultry or seafood react to form carcinogenic compounds called heterocyclic amines, which can damage the DNA of our genes and catalyze the development of cancer.

Instead, why not try a healthier and protein-rich bean salad, such as the one featured below? It has proven to be very popular at summer get-togethers and throughout the year.

Multi-Coloured Bean and Vegetable Salad

From Cooking Vegetarian by J. Forest and V. Melina, Wiley Canada. 2011.
Makes 6 cups
Make this salad often, varying the beans or vegetables. Experiment with olives, trimmed snow peas, chopped asparagus, red, orange or green bell peppers, napa cabbage, zucchini, broccoli or cauliflower. When green vegetables are immersed in acid such as vinegar, their lovely colour becomes dull. To retain a bright green, place green peppers, broccoli and other greens in the marinade just before serving.

Marinade

1/4 cup apple cider vinegar, balsamic
or raspberry vinegar
2 tbsp. extra virgin olive oil
1 tsp. garlic powder
1 tsp. dill weed
1 tsp. Dijon mustard
1/2 tsp. salt
1/2 tsp. black pepper

Place marinade ingredients in a jar and shake or put in a bowl and whisk until blended.

Beans and marinade

3 cups cooked or canned beans such as black, pinto, red, white or garbanzo
Rinse the beans to remove the cooking or canning liquid. Drain well. Combine the beans and marinade into a large bowl and gently mix. Refrigerate for 6 hours so the marinade flavours penetrate the beans. Stir occasionally.

Vegetables

1 cup yellow bell pepper, diced
1 cup cherry tomatoes, sliced in half
1 cup green beans, ½ inch slices
Stir in the vegetables just before serving.

Per cup – Calories: 200. Protein: 10 g. Fat: 6 g. Dietary fibre: 11 g. Calcium: 50 mg. Iron: 2 mg. Potassium: 459 mg. Sodium: 413 mg. Zinc: 1 mg.


Vesanto Melina (www.nutrispeak.com) offers the following presentations on Veg Nutrition for Superb Health:

June 22: Evening presentation in Langley. Info: 604-862-7606 or helpmegrow@shaw.ca

July 1: Victoria’s Market Square on Canada Day, between 12-5 PM. Info: www.VictoriaVeganFest.com

July 8: Vesanto begins a series in Vancouver at Eternal Abundance on Commercial Drive, 7:30 PM. Info: 604-707-0088 or goraw@live.ca, www.eternalabundance.ca

veggie photo © Svetlana Kolpakova

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