Blog

Green Bean Salad Hearts Of Palm

Asian Green Beans-Hearts of Palm Salad

0

When you eat a mostly plant based diet as I do, it helps to get creative with salads. To me, great recipes are a blend of nutritious gourmet flavors.

I managed to accomplish all this with my Asian Green Bean-Hearts of Palm Salad.

The ingredients are the perfect combination: sweet and flavorful yellow tomatoes coupled with the perfect crunch from the green beans, celery and red onion.

I love the delicious artichoke-like flavor from the hearts of palm. They may not be the most common vegetables, but these white wonders are a fun salad add.

When I bite into a ripe yellow tomato tasting its sweet juices, I am reminded that a tomato is a fruit. Tomatoes are widely known for their outstanding antioxidant content and rich concentration of lycopene. A study on healthy men and women has shown that the lycopene from orange and tangerine colored tomatoes may actually be better absorbed than the lycopene from red tomatoes. (1)

I serve this salad over a bed of quinoa to add protein and more substance making it a complete meal. The benefits of quinoa are as abundant as its culinary uses. Quinoa is a protein powerhouse; it contains all nine amino acids, making it a complete protein. This grain is a good choice for those with gluten intolerance because it is gluten free and easy to digest.  In addition, quinoa is rich in fiber, digests slowly and has a low glycemic index. (2)

If you want a light, fresh spring-summer salad packed with nutritious ingredients…. try this.

Bon Appetite,

Donna

Ingredients for salad:

  • 1 lb. of green beans
  • 1 1/2 cups of yellow plum tomatoes
  • 1/4 cup of red onion
  • 1 cup of celery
  • 1 cup of hearts of palm
  • 1 cup of quinoa
  • A dash of Himalayan Sea Salt (or other salt)

Ingredients for dressing:

  • 1/4 cup of sesame oil
  • 2 TBLS of rice vinegar
  • 1/4 cup of non-soy tamari sauce

Directions for salad:

  1. Cut the greens beans into one inch pieces
  2. Steam the green beans for 5 minutes
  3. Strain the string beans and place them in a bowl of ice water until you are ready to mix your salad (at least 10 minutes)
  4. Chop the red onion, celery, tomatoes and hearts of palm
  5. Cook the quinoa in two cups of water until water absorbed
  6. Toss all the vegetables together with the dressing and place on top of the quinoa

Directions for dressing:

  1. Mix the sesame oil, rice vinegar and tamari sauce together in a jar and shake.

Sources for this article include:

(1) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44
(2) http://www.nutritionresearchcenter.org/healthnews/quinoa-gold-of-the-incas/

Do you like this post!Share!

    Leave a Reply


    Prove You are human *

    Contact Us at 888-659-6604 Offices in Boca Raton, FL. and Pittsburgh, PA.

    DSC3659-1_pp-1

    You deserve to enjoy healthy- tasty- meals while dining out

    Sign up to receive Restaurant Reviews on healthy-delicious meal
     Spot the Healthy Dish South Florida Spot the Healthy Dish Pittsburgh

    Learn what healthy habits can discourage the development of disease

    Sign up to Receive
     Healthy Tip of the Week
    Your Name (required)

    Your Email (required)



    ×