MIxed Bean Salad

Mixed Bean Salad Is Nice For Lunch

I like salads for lunch, and this is a real nice one. You can vary the ingredients to suit. I like to cook my own beans, rather than use the canned variety. Of course, it all depends on how busy you are, I do keep some tins of red kidney beans and chickpeas (garbanzo beans) in the pantry, and remember, tinned beans are better than no beans.


1 clove of fresh garlic 2 tspns olive oil 2 tspns fresh lemon juice 300 g can four-bean mix, rinsed, or cooked 1 trimmed celery stalk (100g) chopped finely 1/2 cup of steamed chopped green beans ¼ cup (30g) seeded black olives, chopped ¼ cup loosely packed fresh parsely leaves ½ small red onion, sliced thinly 1 cup loosely packed baby rocket leaves Salt and pepper to suit


Place garlic, oil and juice in jar and shake to mix well. Place remaining ingredients and dressing in medium bowl; toss gently to combine. A delicious dish. Variations – too numerous to mention, you can add cooked brown or Arborio rice, chickpeas, wheat free pasta, etc.

Green Bean Salad

Green Bean Salad

Green Bean Salad Is One Of My Favorite Salads

Green Bean Salad is a favourite salad I eat, particularly during the warmer months when the beans are growing well. Beans taste very sweet when you pick them and for best nutritional value, prepare this salad not long after you pick the beans.

While green beans are typically referred to as “string” beans, many varieties no longer actually feature the fibrous ‘string’ that runs down the length of the earlier varieties. Green beans are also commonly known as snap beans. Haricots verts are French green beans that are very thin and very tender.

Green beans are in the same family as shell beans, such as pinto beans, black beans and kidney beans. Yet unlike their cousins, green beans’ entire bean, pod and seed, can be eaten.

Green beans range in size, but they usually average four inches in length. They are usually deep emerald green in color and come to a slight point at either end. They contain tiny seeds within their thin pods.

The Salad:

500 grams green beans, ends removed, or zucchini, sliced 2 medium spring onions,finely sliced 2 tablespoons pine nuts (or walnuts) chopped into small pieces


1 clove garlic,crushed 2 tablespoons apple cider vinegar 1 teaspoon Dijon mustard 1 teaspoon Manuka honey ½ cup extra virgin olive oil


Blanch the beans by putting beans into a pan of boiling water and simmer for about 3 minutes. Immediately transfer to a bowl of ice water, allow the beans to cool. Remove, drain, and place in a bowl. Place the beans in a large bowl and add the green onions, and the nuts. In a small bowl whisk all the ingredients for the dressing. Pour over the salad, leave for half an hour before serving.

Green Beans Are Very Healthy To Eat

Vitamins A & C

Green beans contain appreciable amounts of vitamin A (beta-carotene in fact, the water soluble form of vitamin A) and along with vitamin C are an important part of a healthy immune system. Beta-carotene and vitamin A are fat-soluble antioxidants, while vitamin C functions as an antioxidant in the water-soluble areas of the body. So, between their beta-carotene and vitamin C content, green beans have all areas covered against damage from oxygen free radicals.

In addition to its antioxidant activity, vitamin C is critical for good immune function. Vitamin C stimulates white cells to fight infection, directly kills many bacteria and viruses, and regenerates vitamin E after it has been inactivated by disarming free radicals.

May help prevent bowel cancer

The vitamin C and beta-carotene in green beans help to protect the colon cells from the damaging effects of free radicals. Green beans’ folate helps to prevent DNA damage and mutations in colon cells, even when they are exposed to cancer-causing chemicals. Studies show that people who eat foods high in vitamin C, beta-carotene, and/or folate are at a much lower risk of getting colon cancer than those who don’t.

The fiber in green beans can help prevent colon cancer as well, as it has the ability to bind to cancer-causing toxins, removing them from the body before they can harm colon cells.

Cardiovascular protection

For atherosclerosis (plaque buildup in the arteries) and diabetic heart disease, few foods compare to green beans in their number of helpful nutrients. Green beans are a very good source of vitamin A, notably through their concentration of beta-carotene, and an excellent source of vitamin C.

Iron containing and energy producing

As noted above, green beans are a very good source of iron. Iron is as essential part of hemoglobin, a molecule essential to energy production since it is responsible for transporting and releasing oxygen throughout the body.

Helps build up bone tissue

The vitamin K provided by green beans is an amazing 25% of the daily value in one cup! Vitamin K is important for maintaining strong bones. Vitamin K1 helps prevent excessive activation of osteoclasts, and these are the cells responsible for breaking down bone.

Eric’s Salad Dressings

Eric’s Salad Dressings

Eric’s salad dressings are popular! I’ve been giving my psoriasis patients these recipes for years, to enjoy along with their salads of course. Why buy salad dressing, when you can make your own for a fraction of the cost, so why buy that bottled stuff? Here are a few of my favourite salad dressing recipes. Use the freshest of ingredients for the best flavours.


1 cup natural yoghurt 3 garlic cloves, roasted (or not) 2 tbsp lemon juice 1/2 cup wholegrain mustard 2 tbsp apple juice concentrate (or puree apples ¼ tsp sea salt cracked pepper to taste


Mix ingredients together – keeps in fridge up to a week. Can be processed in blender if you like


The juice of one small lemon 1 Tblsp of extra-virgin olive oil 1 small clove of garlic chopped finely A small sprig of fresh parsley Freshly ground black pepper to suit Sea salt to suit Variations: Add a dash of Tamari or chilli sauce


I like this one with grilled chicken or tofu on a bed of salad; finely shredded lettuce, rocket, sprouts, carrot, tomato, etc. Simply place the salad of choice on a platter and top with a little chicken (or fish, tofu) you grill and top with this delicious salad dressing. Enjoy.

The juice of one small lemon 1 teaspoon sesame oil 2 large cloves of garlic chopped finely A dash of fish sauce 1 inch piece of finely chopped ginger 2 coriander plants finely chopped (roots too) Freshly ground black pepper to suit Sea salt to suit

Chickpea With Millet And Vegetables

Chickpea With Millet And Vegetables

Chickpea with millet and vegetables makes a great lunch or dinner. This meal is high in protein and is suitable for vegans and vegetarians as well. I always recommend patients with psoriasis to eat plenty of protein, and many don’t like to eat too much meat, and garbanzo beans (chickpeas) are an excellent source of protein.


1 cup millet, rinsed and drained (optional) 2 cups water ½ cup Vegetable Broth 1 small onion, diced ½ cup corn kernels ½ cup peas ½ cup diced carrots ½ cup cooked chick peas 1 red onion sliced thinly ½ tspn. Sea-salt


You can add the millet or leave it out, the picture above has the dish prepared with no added millet and some zucchini. Iy you want to add the millet, rinse and drain the millet. Then dry sauté it in a saucepan over medium heat, stirring constantly for about 4 minutes or until the millet starts to pop. Toasting the millet will give it a nutty, full bodied flavour.Add the water, broth, and salt to the millet and bring to the boil. Lower the heat and simmer for 10 minutes, covered.Add the corn, peas, onion, carrots and chickpeas. Cover and simmer for another 10 minutes. Remove from heat; add the onion, cover and let sit for 1 – 2 minutes before serving.Tastes great, and is a hearty meal in its own right.

Verified by ExactMetrics