Looking for a healthy eating plan for the summer? Take advantage of the fresh fruit that’s in season. Add it to a salad with some healthy fat and goo protein and it will keep you feeling full for a long time.
Healthy Eating Plans Include all Food Groups
Healthy eating plans, like the Mediterranean Diet, include lots of fruits and vegetables, complex carbs, healthy fats and lean proteins. This 10-minute salad satisfies those needs.
Mangoes may be the most widely consumed fruit in the world. Some of the possible health benefits of consuming mango include a decreased risk of macular degeneration and a decreased risk of colon cancer. Eating mangoes can also improve digestion and keep your skin and hair healthy. It’s hard to beat their sweet taste as a summer treat.
Healthy fats are good for us and help us feel full for a long time. Avocados are available year round and can be used in a variety of ways, including diced in salads. Avocados are packed with heart-healthy monounsaturated fatty acids and antioxidants and contain nearly 20 vitamins and minerals.
We often overlook beans and legumes as healthy sources of protein and fiber. This salad uses black beans. A one cup serving has 15 grams of protein and a like amount of fiber. No need to cook all day. Just buy the no-salt added canned version.
Healthy Eating Plan Recipe for Tropical Black Beans
Ingredients (serves 4)
• 2 Tbs. fresh lime juice
• 1 Tbs. extra-virgin olive oil
• ¼ tsp. kosher salt
• 1 cup chopped mango or pineapple
• 1 small avocado, chopped
• 1 15 oz. can no-salt-added black beans, drained and rinsed
• 1 jalapeño pepper, seeded and minced (optional)
• ¼ cup cilantro, chopped (optional)
1. In a large bowl, whisk together the lime juice, oil, and salt.
2. Toss with the mango, avocado, beans, jalapeño, and cilantro.
Chopping Tip: Chop the mango and avocado so they match the size of the beans. That way you’ll get a taste of all the healthy ingredients in each bite.
Nutrition Information: (per ¾ cup serving)
Total Fat: 8 g
Carbs: 24 g
Fiber: 7 g
Protein: 7 g
Click here for this refreshing summer recipe that fits perfectly into a healthy eating plan.