Monday, September 24, 2012

My Version of Black Bean and Corn Salad

Another attempt at a healthy meal - Black Bean and Corn Salad

So I've been eating a lot of salads lately because, let's face it, its really a no-fail way eat naturally. But, when you are used to bigger, more filling meals, salads get old pretty quickly. I needed something a little more hardy. I've seen several recipes online for black bean and corn salad so I thought I'd try my own. Here is what I used:

1-2 Tbsp Extra Virgin Olive Oil
Baby Spring Salad Mix
1 can Black Beans (don't have organic on hand - yet)
1 can Organic Corn
1/2 Tbsp Lime Juice
1 Tomato
1/2 Cucumber
1/2 Red Onion
Lots of snips of Cilantro (love love love cilantro)

Blue Corn Tortilla Chips
1/2 Tbsp Chia Seeds

Drain and rinse the corn and beans and saute with 1/4 of the red onion in 1-2 tablespoons of olive oil. Add a few snips of cilantro toward then end.

Dice tomato and remaining green onion and put in a small bowl. Add about 1/2 Tbsp of Lime Juice and about 1 Tbsp of snipped cilantro. Mix well.

Build your salad. I started with some lettuce, added a cup of the black bean and corn mix, then about 1/2 cup of the tomato and onion mix. I topped it off with the cucumber, tortilla chips and chia seeds. Voila!

A note about the Chia seeds - I found these on the clearance rack at Kroger about a month ago and picked them up. I had seen a few articles about Chia seeds being a superfood and judging by the label it really is.

Ounce for Ounce, Chia seeds provide:

  • 2x more Omega-3 than Walnuts
  • 3x more Fiber than Oatmeal
  • 5x more Calcium than Whole Milk
  • 39% more Fiber than Flax
I've been sprinkling these seeds on everything! Yogurt, oatmeal, salads, soups and dips. If you can find a good deal on it, I definitely recommend you get some.