Nature’s Best “Fast Food”


Many of my patients come to me with “fast-food addictions” that they want me to fix. Their top reasons for consuming fast food? It’s cheap and, well, it’s fast. They tell me they don’t have 10 extra minutes in a day to whip up a delicious meal for their family.

That’s when I pull this recipe out of my arsenal! This bean salad is perfect for the on-the-go individual. In fact, legumes are some of the healthiest and cheapest foods on the planet. A 2012 study found that eating legumes could help with reducing overall heart disease risk while boosting glycemic control. So instead of rolling your window down and shouting an order, why not take out your cutting knife and create nature’s ultimate “fast-food” meal!

10-Minute Bean Salad

Makes 10 servings (Serving size: 1/2 cup)

2 (15-oz) cans green and yellow wax beans, rinsed and drained
1 (15-oz) can red kidney beans, rinsed and drained
1/2 cup red onion, thinly sliced
1 tsp garlic, finely diced
3 tbsp extra-virgin olive oil
6 tbsp red wine vinegar
1/2 tsp black pepper

Place the beans and onion in a large bowl, set aside.

In another small bowl, combine garlic, oil, vinegar and pepper whisk until fully combined.

Pour over bean mixture, toss well and serve.

Nutritional Information per Serving:
Calories: 100
Sodium: 330 mg
Sugars: 3 g
Cholesterol: 0 mg
Saturated Fat: 0.5 g
Fiber: 4 g
Protein: 3 g
Carbohydrate: 11 g