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Cowboy Caviar

Cowboy Caviar

This salad is a great option for lunches.  The protein and fibre will keep you feeling satiated for hours.   Beans are a big part of the Mediterranean diet…a diet that has been proven to improve heart health and potentially life span so you’ll want to add these to your weekly diet plan.  I love this recipe for lunches…because it offers some variety over the standard sandwich.  You can put this mix in a wrap, top a salad with it, or serve with corn chips or crackers.  I also love that this salad keeps well in the fridge so can last you a few days.  Give this and try and let us know what you think!


Mix in bowl:

  • can black beans (rinsed well)
  • can lentils (rinsed well)
  • can black eyed peas (rinsed well)
  • 1 red and green pepper
  • 1/2 cup red and/or green onion
  • 2 tomatoes (chopped)
  • Cobb of organic corn – cooked and cored
  • optional: 1 avocado chopped



  • 1/3 cup olive oil
  • 2 tbsp lime juice or half freshly squeezed lime
  • 2 Tablespoons red wine vinegar
  • 1 teaspoon honey
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon pepper
  • 1/4 teaspoon garlic powder
  • fresh cilantro to taste (or parsley)
  • Organic Tortilla chips for serving


Nutritional Nibble

Did you know that:

  • Studies have shown that people who eat more legumes have a lower risk of heart disease, and the phytochemicals found in beans might be partially to thank, since they protect against it?
  • Beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk.
  • Beans provide the body with soluble fibre, which plays an important role in controlling blood cholesterol levels. Studies find that about 10 grams of soluble fiber a day—the amount in 1/2 to 1 1/2 cups of navy beans—reduces LDL cholesterol by about 10 percent. Beans also contain saponins and phytosterols, which help lower cholesterol.
  • A serving of beans will help you feel full more quickly, because the rich fiber content fills your stomach and causes a slower rise in blood sugar. That should stave off hunger longer and give you a steady supply of energy.
  • Beans are a diabetes sufferer’s superfood! The balance of complex carbohydrates and protein provides a slow, steady source of glucose instead of the sudden surge that can occur after eating simple carbohydrates.


Linda Ljucovic, Registered Holistic Nutritionist and Essential Oils Educator

1 Comment
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    September 4, 2019at8:26 am

    I fully agree with the author and would be happy to be provided with more materials on beans. Appreciate your assistance!