Download Garden Cannellini Bean Salad - Produce For Better Health Foundation

Garden Cannellini Bean Salad
Preparation Time: 45 minutes
Thanks to greenhouse-grown vegetables, such as tomatoes, bell peppers and cucumbers, you can enjoy garden-like freshness
year-round. Chop these veggies and mix with cannellini (white beans) and almonds, mixed with vinaigrette, for a simple,
delicious, and satisfying salad.
Ingredients
Dressing
1 tbsp olive oil
½ greenhouse-grown yellow bell
pepper, chopped
2 tsp white wine vinegar
½ greenhouse-grown cucumber,
peeled, chopped
½ cup apple juice
1 tbsp tomato basil garlic seasoning
blend, no-salt (such as Mrs. Dash)
Bean Salad
½ cup almond slivers
2 greenhouse-grown, on-the-vine
tomatoes, coarsely chopped
3 green onions, sliced
2 14½ oz cans cannellini (white)
beans, no-salt-added, drained, and
rinsed
Large lettuce leaves (Boston, Bibb,
or romaine)
Whisk together dressing ingredients in a small bowl.
In a small sauté pan, toast almond slivers until
golden. Remove from pan and let cool. In a medium
bowl, toss dressing with all ingredients except lettuce.
Refrigerate until ready to serve. To serve, place lettuce
leaves on individual plates; top with salad. Serves 4.
Tips about greenhouse grown tomatoes,
cucumbers, and bell peppers
· Greenhouse grown tomatoes are a top source of lycopene,
a red pigment and strong antioxidant, which provides
protection for your body! Tomatoes come in a variety of
colors such as red, orange, yellow, green, pink, and brown.
· The skin of a greenhouse grown cucumber is rich in fiber
and contains many nutrients. It is completely edible, so
be sure not to peel them!
· Greenhouse cucumbers are not pollinated, so they are
seedless. This is especially helpful for preventing gas
caused from eating cucumber seeds.
· Greenhouse-grown red, yellow, and orange bell peppers
contain three to four times more vitamin C than an orange.
All bell peppers start off as green, then change to the
appropriate color based on the variety of pepper.
Tips for storing greenhouse tomatoes,
cucumbers, and bell peppers
· Storing tomatoes in the refrigerator is not recommended
as it changes the texture and decreases their flavor. Cold
temperatures make the flesh pulpy.
Recipe Nutrition
Information per Serving
Meal Nutrition
Information per Serving
(Serve with an 8 oz glass of non-fat
milk, 1 slice of whole grain bread,
and pear slices, about ½ pear)
Calories 250
Total Fat 9g
Saturated Fat 1g
% of Calories from Fat 32%
% Calories from Sat Fat 4%
Protein 11g
Carbohydrates 33g
Cholesterol 0mg
Dietary Fiber 9g
Sodium 60mg
An excellent source of protein, fiber,
vitamin A, vitamin C, thiamin, potassium, phosphorus, and magnesium,
and a good source of vitamin E,
niacin, folate, calcium, iron, zinc, and
iodine.
· To maintain freshness, color, and natural moisture, seedless
cucumbers are sealed in plastic wrap. Store in a cool, dry
place or your refrigerator crisper.
Calories 460
Total Fat 11g
Saturated Fat 1g
% of Calories from Fat 22%
% Calories from Sat Fat 2%
Protein 23g
Carbohydrates 71g
Cholesterol 5mg
Dietary Fiber 14g
Sodium 280mg
An excellent source of protein, fiber,
vitamin A, vitamin C, thiamin, niacin,
folate, vitamin B12, potassium, calcium, iron, phosphorus, magnesium,
zinc, and iodine, and a good source
of vitamin E, riboflavin, vitamin B6,
pantothenic acid, and copper.
· Store sweet peppers in the refrigerator.
For more tips and great tasting recipes using tomatoes,
cucumbers, and bell peppers, visit jemdfarms.com
Recipe cost: $8.24 for four, $2.06 per serving.
Meal cost: $10.69 for four, $2.67 per serving.
*Retail prices, Boulder, Colorado, and online, September 2012.
MyPlate Food Group Amounts
MyPlate Food Group Amounts
Fruits 0
Fruits ¾ cup
Vegetables 1 cup
Vegetables 1 cups
Grains 0
Grains 1 oz
Protein 3 oz
Protein 3 oz
Dairy 0
Dairy 1 cup
Healthy Resources
MyPlate Core Messages
FruitsAndVeggiesMoreMatters.org
Foods to Increase
Foods to Reduce
jemdfarms.com
FoodChamps.org
· Make half your plate fruits and vegetables.
· Make at least half your grains whole grains.
· Switch to fat-free or low-fat (1%) milk.
ChooseMyPlate.gov
Balancing Calories
· Compare sodium in foods
like soup, bread, and frozen
meals—and choose the foods
with lower numbers.
· Drink water instead of sugary
drinks.
· Enjoy your food, but eat less.
· Avoid oversized portions.
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©2012 Produce for Better Health Foundation