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Hi, I’m Janae Devika and welcome to Café Janae.
We’re going to learn about how to get a lot of protein without
eating meat and how to get lots of antioxidants.
Lot of people they think salad, just has to be lettuce,
cucumber,ranch dressing and that’s it.
Were going to show you how to make an awesome salad
that’s totally different,
its going to be filling, satisfying and full of all the protein that you need,
so you don’t even need meat. We’re going to learn fiesta in a bowl,
an awesome bean salad.
Now,this is an awesome recipe
because a lot of people when they’re switching
over to a healthier diet they are worried that if they are not eating meat
and animal products that they are not getting enough protein.
Well this dish is packed with protein, lots of vitamins, lots of minerals,
your essential oils, you’ve got everything you need in one bowl
and its filling and satisfying and it’s beautiful
so it’s got all the components of fabulous healthy whole foods meal,
all in one shot.
So, first of all were going to take beans, we’ve got butter beans here,
these are fun because they’re huge
and people don’t normally expect to see
gigantic beans, these are navy beans and this is 1 can of each.
It’s important to take the cans of beans and rinse and drain them well.
They contain lot of extra salt in the cans of beans,
so rinse and drain them and gets rid all the extra salt.
So the black beans, kidney beans, navy beans and butter beans,
one can of each rinsed and drained,
to that were going to add 2 tomatoes -chopped up,
1 red pepper actually it’s the half of red pepper
and a half of the yellow pepper and half of the orange pepper.
Now, if you don’t have all the different colors of peppers
then don’t worry about it just use what you have,
it’s just really pretty when you get all those colors in there.
And then we have 1 bunch of green unions chopped up.
All right lets just get mixed up
and the color is like we’ve got party in a bowl,
looks like a fiesta right there.
All your beautiful colors, the beans make it filling that,
the pepper makes it really healthy and you’ve got tons of protein in there.
So, after that we need to make the sauce.
Now, the sauce is simple, its 3 ingredients,
well 4 ingredients and they’re all very important.
So we have olive oil, that’s going to give you healthy fats,
we’ve got ½ cup olive oil and then 1/2 cup of apple cider vinegar.
Now, make sure when you’re buying your Apple Cider Vinegar
you don’t want to just go buy the cheapest apple cider vinegar
in the grocery store.
Apple Cider Vinegar can be super good for you if you buy the right kind.
I go with Braggs brand.
Braggs Apple Cider Vinegar is raw, unpasteurized,
untreated and it still has the mother in it.
The mother is like the, you can see a kind a bit bottom layer at the bottom
and it’s what helps the vinegar to culture
and to build up its healthy properties.
And then we have ½ cup of honey.
When you pick a honey make sure its local, make sure its raw
make sure its been treated at the temperature less than
a hundred and five degrees
and make sure that the bee keepers feed the bees their own honeys
during the winter not corn syrup or sugar water.
Alright, now you could just take all this things and mix by hand,
but they separate.
So I add like a tsp of salt and then blend it.
The salt will help homogenize the sauce,
so it just kind a creamy and it doesn’t separate later.
Alright, let’s blend away…
Done!
Alright, now its time to add the sauce to the party in a bowl.
This is going to be awesome.
Now with this salad is you can eat it straight away like you see,
its really, really a quick meal,
you can make in you know 10 minutes or 15 minutes at the most,
super quick, eat right away or you can leave it in the fridge
and let it marinate.
Actually it tastes better the next day or 2 days after
because all the sauce soaks into the beans
and makes them a lot more flavorful.
So, I recommend making in a day ahead,
let it marinate for a while and then eat it the next day.
You can just eat it like this if you want as a side dish
or you can make it into a meal
by adding into some green leafy vegetables like spinach or spring greens,
just put it on top and the sauce will seep down
for a really amazing salad dressing
for the greens and then the beans will really fill you up.
Now, once again just like a, all the other recipes,
presentation is everything.
So, that looks beautiful, and it is totally appetizing.
I’m going to give it a little bit of fresh ground pepper.
A little side note about pepper - If you eat raw pepper just freshly ground,
it’s very good for your digestion
and it actually helps heal your stomach lining,
if you have ulcers or other problems with your stomach.
However if you cook pepper or heat it up
(black pepper, cayenne pepper, or any kind a pepper)
once you cook it, it actually damages your stomach its because acidic
and it hurts your stomach instead of helping it.
So, anytime you used peppers
make sure you put it on after you’re done making your meal,
after you’re done cooking your meal.
And then just top it off,
we’re going to do few red peppers on top
just for a little added presentation
and a little bit of parsley and there we have it, party in a bowl.
Enjoy….
Alright, how did you like it?
If you like that recipe, I’ve got lots more,
so follow me on Facebook or go to my website at www.cafejanae.com,
there you can sign up for my news letters and get lots of free recipes
and lot more tips for cooking and healthy living.
You can also subscribe to my channel
and there will be lots more cooking videos where this one came from.
Thanks for joining me, see you next time.