Cancer Bites: August recipe / Summer corn, avocado & black bean salad

BlackBeanSalad recipe

 We may be losing daylight but summer is not over yet! There is still time for barbecues and porch sitting. That’s why this month we’re serving up the best summer snack/appetizer in our repertoire: summer corn, avocado and black bean salad.

On top of tasting amazing, this recipe is packed full of potential health benefits. Black beans are rich in selenium, a mineral that aids in liver enzyme function and detoxifies some cancer-causing compounds.

Pro tip: Most canned vegetables and beans contain added salt and you could be adding more salt into your recipe than you’d like. To prevent this, look for “no salt added” ingredients. If you can’t find it, rinse the vegetables before adding them to your dish to get some of the added salt off. This is what we did for the black beans in the recipe below.

 

SUMMER CORN, AVOCADO & BLACK BEAN SALAD   


POTENTIAL HEALTH BENEFIT 

Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Fiber intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer.
Source: Medical News Today

 

INGREDIENTS 

8 SERVINGS

1 3/4 cup thawed frozen or fresh sweet corn
40 cherry tomatoes, halved
1 15 oz. can of black beans, rinsed and drained
2 avocados, diced
1 red onion, finely diced
1/4 cup cilantro, chopped (use the stems too!)


Dressing:
2 Tbsp. olive oil
1 lemon, juiced (or 2 limes)
1-2 tsp. cumin
1/2 tsp. kosher salt
1/2 tsp. ground black pepper

NOTE: No salt added beans were used for this recipe and the nutrition facts. If you are unable to find beans that don’t have added salt you can rinse the beans off to get some of the salt or cook up the dried beans yourself. You could rinse most canned beans or vegetables to get some of the added salt off.

 

DIRECTIONS 

Prep all the veggie ingredients and add them to a large serving bowl. Toss well to combine. In a small bowl or measuring
cup, whisk together the dressing ingredients and pour over the veggies. Toss gently to coat evenly and let rest about 10 minutes. Store in the fridge and serve alone, with chips, or in a pita!