There are a number of benefits to eating a plant-based diet. Vegetarians are thinner than omnivores, according to most research studies, and have lower risk for heart disease. Meanwhile, other research shows that people who eat the most red meat are at higher risk for colon cancer (processed meats such as sausage and salami, and barbecued meats are particularly cancer-promoting). Based on this research, new recommendations from the American Institute for Cancer Research, a cancer prevention organization, call for limiting red meat (beef, pork, lamb) to no more than 11 ounces a week. The rest of the week, have poultry, fish, and vegetarian protein (tofu, tempeh, beans, lentils and peanut butter).
Archive for May, 2009
Quinoa & Two Bean Salad
Makes 6 servings (1 cup each)
Prep Time: 35 minutes
Total Time: 1 hour 45 minutes
INGREDIENTS
SALAD
1 1/2 cups Green Giant frozen cut green beans
1 1/3 cups water
3/4 cup uncooked quinoa, rinsed, well drained
1 can (15 ounces) Progresso cannellini beans, drained, rinsed
1/4 cup sliced green onions (4 medium)
4 leaf lettuce leaves
DIRECTIONS
DRESSING
3 tablespoons lemon juice
2 tablespoons olive oil
1 tablespoon chopped fresh or 1 teaspoon dried basil leaves
1/4 teaspoon coarse salt (kosher or sea salt)
1 clove garlic, finely chopped
4 to 5 drops red pepper sauce
- In 2-quart saucepan, stir together green beans, water and quinoa. Heat to boiling. Reduce heat; simmer 12 to 15 minutes or until water is absorbed. Remove from heat. Cool 10 minutes.
- In medium bowl, mix cooked quinoa mixture, cannellini beans and onions. Cover; refrigerate 1 hour or until chilled.
- Meanwhile, in small jar with tight-fitting lid, place dressing ingredients; shake well. Refrigerate until ready to serve.
- Just before serving, pour dressing over salad; toss gently to coat. Serve on lettuce-lined plates.
NOTES
Round out with 3 ounces of (cooked) fish, skinless poultry, lean meat or tofu and a piece of whole grain bread.
Success Tip: Uncooked quinoa has a bitter coating and therefore must be rinsed and drained thoroughly before cooking it.
Calories 227/Protein 9g/fiber 6g/fat 6g/carbs 33g
From The Best Life site
