By Iulia Soerensen, BSC KIN., PTS, FIS, OAS, WaterART
More than just a meat substitute, beans are so nutritious that the latest dietary guidelines recommend we triple our current intake from one to three cups per week. What makes beans so good for us? Beans are digested slowly, keeping you satisfied longer. Plus, beans are low in sugar, which prevents insulin in the bloodstream from spiking and causing hunger.
Serving size: 1 cup
Prep time: 10 minutes
1 can black beans, rinsed & drained
4 tsp white balsamic vinegar
2 avocados, diced
1 cup grape tomatoes, sliced in half
1/4 cup red onion, diced
1/4 cup fresh cilantro, chopped
Juice of 1 lime
1 clove of garlic, minced
1-2 tbsp vegetable oil
Sea salt and freshly cracked pepper, to taste
- Place the drained and rinsed black beans into a bowl; add the vinegar and mix until well combined. Set aside. Place the avocado, tomato, red onion, and cilantro together in a bowl.
- Combine the lime juice, garlic, and oil into a small container, whisk until well combined. Pour avocado mixture in with the black beans then drizzled the top with the lime mixture. Mix until evenly coated and well combined. Season with sea salt and freshly cracked pepper, to taste. Serve immediately. Enjoy!
218 calories, 13g fat, 2g sat fat, 256 mg sodium, 21g carbohydrate, 11g fiber, 3g sugar, 7g protein.
Vitamins and minerals: 8% Vitamin A, 55% Vitamin C, 3% calcium, 27% iron
Iulia Soerensen is a graduate of York University, having completed her Bachelor of Science degree in Kinesiology and Health Science. As a Certified Personal Trainer, Fitness Instructor, Older Adult Fitness Specialist, and Aqua fitness Instructor, Iulia is qualified to work with individuals of all ages and levels of fitness and ability.
Iulia’s passion lies in educating individuals on proper form while exercising, and adopting and maintaining a healthy and active lifestyle. Whether the goal is to recover from a soft tissue injury, lose weight, increase strength and tone, improve energy level, or all of the above, Iulia is more than happy to share her knowledge and assist individuals along theirpath to wellness and healthier living.