Modern Health: The benefits of grains, beans and lentils in summer salads

Summer is around the corner and with it comes crisp, flavourful salads filled with yummy goodness that is so much more than lettuce. Grains, beans and lentils can add wow to a salad.

Did you know that in many ancient civilizations, grains were considered sacred? The Incas who lived in the Andes Mountains built much of their civilization around quinoa and considered it a “Mother Grain”. Fast forward to 1980s when the United Nations named it to be a superfood. In modern civilizations, Asian populations use rice as a staple in their meals. 

Scientists are learning that the role of whole grains that haven’t been stripped of their nutrition through processing have an important role in our modern diets. Grains are nutritionally packed with protein, carbs, fiber, B vitamins and good fats and some such as quinoa have more protein than milk. Research tells us that including them in your diet has many health benefits including long-term weight control, cancer-fighting abilities, and heart-healthy properties. However, if you have gluten sensitivities many grains do have gluten. 

The addition of whole grains make wonderful summer salads that can be a side dish or in many cases have enough protein to be a vegetarian or vegan meal.

Have you tried: Quinoa, wheat berries, barley, oats, farro, couscous, amaranth or millet?

In addition to whole grains, beans and lentils can pack fibre into your summer salads. They include: chickpeas, black beans, kidney beans, pinto beans, brown beans, white beans, navy beans and so many more. Beans and lentils have four main nutritional components including fibre, protein, calcium and iron. In many cases the amount of fibre in lentils and beans can be double what grains are. They are also rich in folic acid, magnesium and potassium. If you are diabetic, they have a low glycemic index to support cardiovascular health by decreased cholesterol. 

Both the grain and bean and lentil category have protein needed for our immune strength, bone strength and muscle maintenance.

It’s almost summer and with that we often don’t want the hot comfort food of winter. Have you tried salads with beans and grains. Here is a recipe to try out just in time for Father’s Day barbecues.

Yummy Lentil Salad

Dressing

2 tsp olive oil
2 tbsp red wine vinegar
½ tsp sea salt
2 cloves of garlic
Whisk dressing ingredients together

Salad

2 cans of green lentils, drained and rinsed under cold water
½ cup chopped cucumber
2 seeded chopped tomatoes
1 chopped white onion

Put it all Together

Pour dressing over salad ingredients and sprinkle ¼-1/2 cup of feta cheese and 1 tbsp of fresh fill on top and enjoy!

About Kimberly Hicks-Ruttan

I’m the founder of Fit2Move - virtual fitness in your home, on your own time. I am a certified fitness instructor and personal trainer. Connect with me on Facebook where I run a FREE group called Fit Tips with Kimberly or try out a class on my onpodio website.