Your Dietitian: Summer side salads with health benefits

Do you automatically think of macaroni or potato salad when planning side dishes for a summer cookout or meal? Instead, try making a healthier salad much higher in fiber and more colorful. Fiber is the key to good health. Plus, the more colorful a salad, the healthier it is. The pigments or colors in fruits and veggies contain phytonutrients (plant nutrients). Thus, the more colorful a salad, the greater number of these nutrients it contains. Phytonutrients act as antioxidants and anti-inflammatory agents in our body — conferring enormous health benefits such as a healthier brain, heart, eyes, skin and even reducing the risk of cancer. So, which salads are the highest in fiber and brightly colored? Bean salads. Benefits of fiber Beans are the highest in fiber among foods — in insoluble fibers and soluble fibers. Both are vitally important for good health. Insoluble fiber (roughage) keeps things moving — preventing constipation. It can also prevent more serious GI issues such as diverticulosis and cancer in the colon. The soluble fiber in beans slows down the digestion of food — increasing the absorption of nutrients from food and preventing spikes in blood sugar after meals. Reducing blood sugar spikes is especially beneficial to persons with diabetes or arthritis. Blood sugar spikes have been found to increase inflammation. Bean's soluble fiber is a prebiotic, meaning it is food for the good bacteria in our colon. This is where 70 percent of our immune system lies. Thus, eating beans strengthens our immune system. And finally, beans reduce the risk of heart disease. They contain a unique protein called 78 globulin that interferes with the liver's ability to produce cholesterol, according to Dr. Sievenpiper at the University of Toronto. In addition, beans' soluble fiber lowers blood LDL cholesterol. Beans are exceptionally rich in soluble fiber. Black beans top the list with more than 4 grams of soluble fiber in just one-half cup. That's twice the fiber found in a cup of cooked oatmeal (with about 2 grams). Next on the list is red kidney beans with about 2.9 grams of soluble fiber per half-cup. Mistakenly, many people think that just eating a bowl of oatmeal will lower their blood cholesterol. The recommended intake for soluble fiber is 10 to 25 grams every day. As the richest source of soluble fiber, adding beans to meals can significantly help in reaching the amount of soluble fiber needed to lower blood cholesterol. Colorful Soluble fiber is not the only reason to add beans to summer salads. The dark color of beans — such as black, kidney and pinto beans — indicate that they're rich in many types of anthocyanins. Anthocyanins, the same phytonutrients in blueberries, are known for their strong anti-inflammatory and antioxidant properties. Numerous studies have found that greater intakes of the various anthocyanins helps prevent age-related decline in mental functioning, reduces the risk of heart disease. Plus, they increase our protection against the development and progression of certain cancers. The greater the intake of anthocyanins from deeply colored foods, the greater the health benefits. Different colors (pigments) in foods contain different types of phytonutrients. Thus, the healthiest salads contain a variety of different colored vegetables — such as red onions, green spinach, yellow corn, avocados and red peppers. The more brightly colored veggies you add, the more antioxidants you add. Make ahead Packed with vibrant colors and contrasting textures, bean salads make tasty, nutritious and economical side dishes. These salads keep well, making them perfect for taking them to potlucks, picnics or barbecues. Preparing bean salads the day before serving them allows their flavors to meld. Therefore, they taste even better the second day. So, this summer, try making some bean salads for your health and for their delicious taste. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Corn and black bean salsa (or salad) 3 cups corn (canned and drained or frozen and slightly cooked, drained and chilled) 3 cups black beans (canned, drained and rinsed well or cooked) 1 cup diced red onion 1 each: a green and red bell pepper, seeded and diced 2 large tomatoes, seeded and diced 4 tablespoons chopped fresh cilantro 1 large avocado, peeled and diced Dressing: 3 tablespoons cider vinegar 2 tablespoons extra virgin olive oil 3 tablespoons lime juice A dash of salt and pepper Combine all ingredients, except the avocado, in a large serving bowl. In a small bowl, whisk together dressing ingredients. Pour dressing over salsa/salad ingredients in bowl. Toss to coat evenly. Cover and refrigerate to chill and allow flavors to meld. Add diced avocado just before serving. Gently mix to coat avocado with dressing to prevent browning. Serve as a salad or as a "dip" with Sun Chips. Personal note: At a family gathering, I served this with Sun Chips. It was a hit. Serving this with Sun-Chips is a good way to get men and kids to eat a bean salad. (Sun Chips are 100 percent whole grain and healthier than croutons.) Makes: 9 servings SOURCE: fruitsandveggies.org Multicolor black bean and barley salad ¾ cup quick cooking barley cooked in 1 ¼ cups water 1 cup frozen corn, cooked according to package directions 1 (15 ounce) can black beans, drained and rinsed 1 large red pepper, seeded and diced ½ cup chopped green onions (scallions) ½ cup chopped fresh cilantro Garnish: 2 avocados, diced Dressing: 1/3 cup orange juice 1/3 cup cider vinegar ¼ cup olive oil 1 ½ teaspoon ground cumin 1 teaspoon oregano 1 small clove garlic, minced ½ teaspoon hot sauce, such as Tabasco, or to taste ¼ teaspoon salt, or to taste Cook barley and corn according to package directions. Allow to cool. Meanwhile, drain and rinse black beans. Place barley, corn and beans into a large serving bowl. Add chopped red pepper, green onions and cilantro. In a medium bowl, whisk together dressing ingredients. Pour dressing over salad. Toss to coat evenly. Cover and refrigerate for a few hours to allow flavors to meld. Salad can be kept in the refrigerator up to 2 days before serving. Just before serving, top with diced avocado. Nutrition note: Black beans, barley and avocados are exceptionally rich in soluble fiber. Makes: 8 (3/4 cup) servings SOURCE: Tufts University's Healthline newsletter, June 2009 Easy tomato-bean potpourri 1 cup dark red kidney beans, canned, drained and rinsed 1 cup cooked green beans 1 cup shredded raw kale 1 cup tomatoes, diced (or halved grape tomatoes) ¼ cup raspberry vinaigrette dressing Place ingredients in a medium-size bowl and toss together. Cover and refrigerate for several hours to allow flavors to meld. Optional garnish: Serve on a bed of Spring mix or baby spinach. Makes: 4 (1 cup) servings SOURCE: UH Elyria Medical Center brochure Tomato, corn and black bean salad 1½ tablespoons extra virgin olive oil 1½ cups corn 2 or 3 tomatoes (about 1 pound), seeded and chopped 1 (15 ounce) can black beans, drained and rinsed 3 tablespoons chopped green scallions 2 tablespoons canned chopped green chilies 2 tablespoons lime juice 1 tablespoon chopped fresh cilantro (optional) ¼ teaspoon salt, or to taste 1 small clove garlic, minced Dash of black pepper Mix all ingredients together in a medium bowl. Cover and refrigerate for at least 30 minutes before serving. Makes: About 4 (1 cup) servings SOURCE: American Institute for Cancer Research (AICR) Three Bean Salad 1 (15 ounce) can dark red kidney beans, drained and rinsed 1 (15 ounce) can garbanzo beans, drained and rinsed 2 cups fresh green beans, ends trimmed and cut into 1-inch pieces* ¼ cup red onion (or Vidalia onion) 2 tablespoons chopped parsley (optional) Dressing: 1/3 cup apple cider vinegar 3 tablespoons sugar ¼ cup olive oil ½ teaspoon salt, or to taste ¼ teaspoon black pepper, or to taste Blanch fresh green beans: Place ice cubes and cold water in a large bowl, filled about half full to make an ice bath. Bring a pot of salted water to a boil. Add cut green beans and cook for just 2 minutes. Pour green beans into a colander, then immediately dump green beans into an ice bath. Strain green beans and pat dry. Pour green beans, kidney beans, garbanzo beans, onion and parsley into a large serving bowl. In a small bowl, whisk together the dressing ingredients. Pour dressing over bean mixture. Toss to coat evenly. Cover and refrigerate for at least 2 hours to marinate before serving. *Short-cut: To save time, I microwave frozen green beans. Note: I like to add about ½ cup chopped green pepper, 1 teaspoon celery seed (not celery salt) and omit the salt and pepper. Makes: 6 servings SOURCE: Sara Welch at dinneratthezoo.com