Caribbean Orca Bean Salad

Saw these colorful beans… had to have them! I think they have another name, but they remind me of our wonderful Alaskan orca whales (which are actually the largest member of the dolphin family)… so Orca bean salad it is.Saw these colorful beans… had to have them! I think they have another name, but they remind me of our wonderful Alaskan orca whales (which are actually the largest member of the dolphin family)… so Orca bean salad it is.
And on the nutrition side:
Since ancient times, cumin (Cuminum cyminum) has been prized for its anti-inflammatory, anti-microbial, anti-cancer, anti-asthmatic, antioxidant, immunomodulatory (meaning brings both high and low back to normal) and carminative (reduces flatulence). High in many vitamins and minerals including vitamin C, calcium, magnesium, potassium, selenium, B vitamins, iron, zinc and Vitamin E, cumin is amazing as a free radical scavenger; it has no less than 26 known active constituents in its oils.
Weight loss? You bet! A little over 1 teaspoon of cumin, twice a day for two months helped 88 overweight or obese women lose weight, improve body mass index (BMI), waist circumference and blood cholesterol profiles.
Good for any budget, this is a great tasting and crowd pleasing recipe that (secretly) has other ideas about improving your health.Serves 4
Ingredients1 cup fresh (or frozen) green beans cut into 1″ lengths1 (15 ounce) can pinto beans, rinsed and drained (or even better and more economical, pre-soak dried beans over night then cook, cool)1 (15 ounce) can black beans, rinsed and drained (or even better and more economical, pre-soak dried beans over night then cook, cool)1 cup chopped yellow pepper½ cup chopped red onion3 celery ribs, chopped½ cup chopped green onions½ cup raw apple cider vinegar¼ cup olive or avocado oil4 garlic cloves, finely minced2 teaspoons dried oregano½ teaspoon freshly ground black pepper1 teaspoon ground cumin¼ teaspoon dried mustard½ cup fresh, chopped cilantro
Preparation

  1. Bring a pot of water to boil and quickly blanch the green beans for less than 1 minute. Strain through a colander and allow to cool while assembling the rest of the salad.
  2. Mix the pinto and black beans, the chopped pepper, red onion and celery plus the cooled green beans in a glass storage container.
  3. Create the salad dressing by combining the vinegar, oil, and spices except the cilantro.
  4. Marinate at least over night, then stir in the freshly chopped cilantro and serve.

Secretly enjoy every healthy bite!
References
Kaur, D., & Sharma, R. (2012). An Update on Pharmacological Properties of Cumin. International Journal of Research in Pharmacy and Science, 2(4), 14-27.
Ninfali, P., Mea, G., Giorgini. S., Rocchi, M., & Bacchiocca, M. (2005). Antioxidant capacity of vegetables, spices and dressings relevant to nutrition. British Journal of Nutrition, 93, 257–266.
Wei, J., Zhang, X., Bi, Y., Miao, R., Zhang, Z., & Su, H. (2015). Anti-Inflammatory Effects of Cumin Essential Oil by Blocking JNK, ERK, and NF-ĸB Signaling Pathways in LPS-Stimulated RAW 264.7 Cells. Evidence-Based Complementary and Alternative Medicine, 1-8.
Zare, R., Heshmati, F., Fallahzadeh, H., & Nadjarzadeh, A. (2014). Effect of cumin powder on body composition and lipid profile in overweight and obese women. Complementary Therapies in Clinical Practice, 20, 297-301.

Comments are closed.

  • Tried "Everything"?
    Still have... Unwanted weight? Irregular digestion? Imbalanced hormones? Low energy?

    It's time for your
    Nutrition Response Testing®
    exam and evaluation in Marie's south Anchorage location
    click here
    www.successhealthcoach.com - online nutrition programs schedule Nutrition Respone Testing Appointment

    (Offer good in Anchorage location, expires Jan 31, 2018)