WHITE BEAN + ASPARAGUS SALAD

Fiber is the most widespread nutrient deficiency in the U.S with less than 3% of Americans consuming the minimum recommended daily target. Less than 3 percent! It's safe to say we all need more of it. 

A diet high in fiber is shown to reduce the risk of colon cancer, breast cancer, diabetes, heart disease, obesity, premature death & stroke. Fiber helps control cholesterol and blood sugar, and it binds to toxins like lead + mercury to make sure they go out with the waste instead of into the bloodstream. Also, your gut microbes LOVE fiber. Fueled with enough of it, they grow + multiply, improving the health of your gut ecosystem. Beans are fiber superstars, as are all vegetables, fruits, oat bran, barley, flax + split peas. 

The American Heart Association recommends 25-30 grams of fiber per day. This salad comes in at about 20 grams of fiber per serving!

For the salad (serves 2 as a main)

  • 1 15-ounce can Cannellini beans, drained + rinsed
  • Mixed greens
  • 1 bunch asparagus
  • 1/2 medium cucumber, thinly sliced
  • 1 teaspoon cumin Mix beans with cumin (this helps with digestion).
  • Snap off ends and rinse asparagus.
  • Roast in a 400 degree oven for about 5 minutes. Plate greens, beans, cucumber and asparagus. Add dressing and salt + pepper to taste
asparagus + white bean.jpg

For the dressing

  • 1 15-ounce can Cannellini beans, drained + rinsed
  • Mixed greens
  • 1 bunch asparagus
  • 1/2 medium cucumber, thinly sliced
  • 1 teaspoon cumin
  • 1/2 cup plain nondairy yogurt (I used Lavva)
  • 1/4 cup extra-virgin olive oil
  • 1/2 cup fresh parsley
  • 1/2 cup fresh basil
  • 1/2 cup fresh cilantro
  • 1 garlic clove
  • Juice of 1 lemon
  • 1/4 teaspoon salt

Mix beans with cumin (this helps with digestion). Snap off ends and rinse asparagus. Roast in a 400 degree oven for about 5 minutes. Plate greens, beans, cucumber and asparagus. Add dressing and salt + pepper to taste.

Blend all ingredients until smooth. Add 1/4 -1/2 cup water slowly, until you reach the desired consistency.

 

LUNCHCasey CotterComment