Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

"If the rain spoils our picnic, but saves a farmer's crop, who are we to say it shouldn't rain?"
-Tom Barrett, Author

The refrigerator light goes on...

Bean salad is the perfect summer side dish. It has veggies and great beans. Using a great oil like grapeseed oil makes this the perfect healthy summer dish.

Grapeseed Oil

This stuff is so lovely. It has light fruity flavor that is softer than most olive oils when used in a dressing or marinades.

It has a higher amount of mono-unsaturated fats than many oils with a low amount of trans-fatty acids and, consequently, it may actually help prevent heart disease (The health of it all Grapeseed oil).

Best of all, grapeseed oil has a smoke point between 420F and 485F (depending on the purity of the oil). This makes it excellent for cooking because it has a fruity flavor similar to olive oil but a smoke point higher than most oils.

1 tsp. grapeseed oil = 40 calories, 4.5g fat, 0.44g sat fat, 0.73g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg cholesterol

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Three Bean Salad



Servings = 6 | Serving size =one cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe keeps well in the refrigerator and is better if made the day before.

1 15 ounce can no salt added kidney beans (drained and rinsed)
1 15 ounce can no salt added great northern beans (drained and rinsed)
1 15 ounce can no salt added pinto beans (drained and rinsed)
1/2 cup red bell pepper (diced)
1/2 cup green bell pepper (diced)
1/4 cup shallot (minced)
1/2 cup celery (diced)
2 Tbsp grapeseed or olive oil
1 Tbsp honey
1/4 cup white wine vinegar
3/4 tsp salt
fresh ground black pepper (to taste)

Combine all the ingredients.

I like to mix this recipe this in a zipper bag because its easy to store and transport. The bag can easily be turned to toss the ingredients together.

Nutrition Facts

Serving size = 1 cup

Servings = 6

.

Amount Per Serving

Calories 234 Calories from Fat 46
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 1g 3%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 301mg 13%
Total Carbohydrates 36g 12%
    Dietary Fiber 10g 42%
    Sugars 4g  
Protein 12g  
Vitamin A 11% Vitamin C 60%
Calcium 7% Iron 60%
Vitamin K 9 mcg Potassium 640 mg
Magnesium 68 mg