Bean and Avocado Salad and Why it is Good For You
First I will show you how to make the salad then we will go into the nutrients and benefits of adding these foods to your menus. This salad is high in protein. The avocado is a healthy fat. The recipe is also vegetarian and it cuts the craving for us meat eaters. It is full of nutrients and can be served with your favorite flat bread, crackers or artisan bread.
Gather together the following:
1-16 oz can kidney beans
1-16 oz can garbanzo beans
2 small tomatoes
1 medium avocado
1 small red onion
1/3 cup Italian dressing
Directions:
Drain and rinse the beans. Peel and remove the seed from the avocado. Dice avocado in bite sized pieces. Grate the carrot. Dice the onion and dice the tomatoes. Combine all ingredients in large bowl. If you refrigerate the salad the flavors will meld together. Make it at night before you go to bed and you will have some great tasting nutrition for lunch during work.
So, how are these foods good for you? Let’s take a look at each one.
Kidney and Garbanzo beans are also known as legumes. Here are some of the nutritional highlights of legumes:
One cup of kidney beans is 225 calories, 15 grams of protein and 40 grams of carbohydrates. They have 0.88g of fat and it isn’t the bad kind. Kidney beans are a great source of fiber at 11 grams.
Garbanzo beans are also known as chickpeas and they are a great source of zinc and protein. High in dietary fiber and a great source of carbohydrates, garbanzos also are also made of polyunsaturated fats. (The good kind) One cup of garbanzo beans contains 164 calories, 2 grams of fat, with only 0.27 grams saturated, 8 grams of protein, 7 grams dietary fiber and dietary calcium. They also have a high mineral content including phosphorus, calcium, magnesium, iron and zinc.
What to know the health benefits of legumes are? Atherosclerosis or coronary heart disease can be reduced because fibers found in beans are linked to a reduction of cholesterol. Diabetes can be controlled with your diet. Eating carbohydrate foods that have low glycemic indices, like beans, are associated reducing the risk of type 2 diabetes. Beans improve glucose tolerance. Most doctors advise people who have diabetes to eat fiber. Gout sufferers will like this. Foods high in purines can reduce attacks in those susceptible to gout problems and beans are high in purines. The danger of heart attacks can be reduced with high-fiber diets. Especially those that are higher in water-soluble fibers. Studys show there is a decreased risk of both fatal and nonfatal heart attacks. This is most likely because the fibers are known to lower cholesterol levels. Legumes may also help protect against Parkinson’s disease. They are still studying this but tests look positive. It is recommended that pregnant women consume 1,500 mg of calcium each day. Food sources of calcium include beans.
Tomatoes are rich in vitamin C and they contain vitamins A and B. The vitamin C content will increase as the tomato ripens. 100 grams of tomatoes contain only about 20 calories. They are usually recommended in weight loss programs because they provide the body with some of the more essential vitamins and minerals. Tomatoes are great for liver disorders and diabetes. They also help cleaning the body from toxic compounds.
Avocados are also known as Alligator Pears or Butter Fruits. Avocados are a fat rich fruit , as much as 23%! They are good fats though, so add avocado to your diet whenever you can. As well as dietary fibers, they are rich in minerals and vitamins. The nutritional value of avocado makes it good for heart health, indigestion, skin care, and bad breath.
One onion is a great source of vitamin C, potassium, dietary fiber, calcium, iron and they are also low in calories. They have no fat, no cholesterol and they are sodium free!
Add these foods to your diet. You will be giving your body the vitamins and minerals that you need.
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