Imagine you're successfully keeping your blood sugar in check—this bean salad is a great addition to your diet. It won't cause rapid spikes in blood glucose levels, which is crucial for diabetes management.
You might be wondering why this matters so much. Well, let me share a few reasons why keeping your blood sugar in check is vital:
Firstly, it's about preventive health measures. By staying on top of your blood sugar levels, you're taking proactive steps to ward off potential health issues down the road. It's like giving your body an extra layer of protection. Consistently high blood sugar levels can lead to severe complications affecting your eyes, nerves, kidneys, and blood vessels. The delicious taste of this salad makes it an enjoyable and diabetes-friendly option.
Secondly, let's talk heart health. Elevated blood sugar can put a strain on your cardiovascular system, increasing the risk of heart disease. By managing your blood sugar naturally, you're supporting a healthier heart and reducing those risks.
Lastly, think about your everyday well-being. Fluctuating blood sugar levels can leave you feeling drained, irritable, and unfocused. By stabilizing your blood sugar through smart dietary choices, you can boost your energy and mood.
Beneficial Minerals
One beneficial mineral found in this dish is potassium from the garbanzo beans (chickpeas). Potassium is crucial for maintaining normal intracellular and extracellular concentrations, supporting heart health and blood pressure regulation.
Culinary Medicine
The Santa Fe Bean Salad is a prime example of culinary medicine due to its nutrient density. Packed with vitamins (such as Vitamin A, E, C, and folate) and minerals (like magnesium, potassium, and iron), this dish is also ideal for individuals with high blood pressure. The potassium, magnesium, and calcium content aligns with the DASH diet eating pattern, recommended for managing blood pressure.
Incorporating this salad into your routine isn't just about enjoying a tasty meal; it's about embracing a nourishing lifestyle. Whether you're seeking a boost of energy, managing diabetes, or simply looking for a satisfying dish, the Santa Fe Bean Salad ticks all the boxes.
So, join me in this journey to nourish and balance our bodies. Let's savor the benefits of the Santa Fe Bean Salad together—because when it comes to our health, achieving balance is key.
Enjoy every bite and every moment of feeling good!
Santa Fe Bean Salad
Ingredients
•2 Romaine hearts
•1 cup (170g) can chickpeas
•1 cup (170g) can black beans
•1 cup (250g) can sweetcorn
•1 small red onion, chopped
•1 handful coriander, chopped
Salad Dressing:
•2 tbsp. peanut butter
•2 limes, juiced
•2 tbsp. white wine vinegar
•2 tbsp. olive oil
•½ tsp. cumin powder
•½ tsp. chili powder
•2 tsp. agave syrup
•2 tbsp. fresh chopped coriander (cilantro)
1. Place the onion, lettuce, and coriander into a large salad bowl.
2. Drain and rinse the chickpeas, sweetcorn, and black beans under cold water. Add them into the large salad bowl.
3. Make the salad dressing by pouring the olive oil, lime juice, white wine vinegar, peanut butter, chili powder, cumin, agave syrup, and fresh cilantro into a blender or food processor. Blend until smooth.
4. Pour the salad dressing over the bean and chickpea salad in a large bowl. Mix well to combine and serve immediately.
Note:
-You can replace dressing with a store-bought Mexican or Moroccan spiced dressing to save time and reduce ingredients.
If you're looking for additional guidance on reaching your goals of balancing your blood sugar and improving your overall health, I'm here to help. As a Clinical Nutrition Educator and Certified Nutrition Health Coach, I'm passionate about empowering individuals like you to make positive changes through personalized nutrition strategies.
Check out 2 more recipes, the Baked Banana Berry Oat and the Post Workout Power Bowl, that are great for maintaining your blood sugar. Download Recipes Now!
Schedule your consultation today to learn more about how we can work together. Click here to connect and start your journey towards a healthier, balanced lifestyle.
Here's to your health and vitality!
Victoria Motley
Owner of Strengthen With V-Hermitage, TN
Certified Fitness Coach
Clinical Nutrition Educator & Certified Nutrition Health Coach
615-216-4808
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