This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"If the rain spoils our picnic, but saves a farmer's crop, who are we to say it shouldn't rain?"
-Tom Barrett, Author
Bean salad is the perfect summer side dish. It has veggies and great beans. Using a great oil like grapeseed oil makes this the perfect healthy summer dish.
This stuff is so lovely. It has light fruity flavor that is softer than most olive oils when used in a dressing or marinades.
It has a higher amount of mono-unsaturated fats than many oils with a low amount of trans-fatty acids and, consequently, it may actually help prevent heart disease (The health of it all – Grapeseed oil).
Best of all, grapeseed oil has a smoke point between 420°F and 485°F (depending on the purity of the oil). This makes it excellent for cooking because it has a fruity flavor similar to olive oil but a smoke point higher than most oils.
1 tsp. grapeseed oil = 40 calories, 4.5g fat, 0.44g sat fat, 0.73g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg cholesterol
Servings = 6 | Serving size =one cup
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3.
This recipe keeps well in the refrigerator and is better if made the day before.
|1 15 ounce can||no salt added kidney beans (drained and rinsed)|
|1 15 ounce can||no salt added great northern beans (drained and rinsed)|
|1 15 ounce can||no salt added pinto beans (drained and rinsed)|
|1/2 cup||red bell pepper (diced)|
|1/2 cup||green bell pepper (diced)|
|1/4 cup||shallot (minced)|
|1/2 cup||celery (diced)|
|2 Tbsp||grapeseed or olive oil|
|1/4 cup||white wine vinegar|
|fresh ground black pepper (to taste)|
Combine all the ingredients.
I like to mix this recipe this in a zipper bag because it’s easy to store and transport. The bag can easily be turned to toss the ingredients together.
Serving size = 1 cup
Servings = 6
Amount Per Serving
|Calories 234||Calories from Fat 46|
|% Daily Value|
|Total Fat 5g||8%|
|Saturated Fat 1g||3%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 36g||12%|
|Dietary Fiber 10g||42%|
|Vitamin A 11%||Vitamin C 60%|
|Calcium 7%||Iron 60%|
|Vitamin K 9 mcg||Potassium 640 mg|
|Magnesium 68 mg|