Black Bean and Corn Salad

As the weather is warming up, I LOVE making quick, easy, and healthy salads.  And not just  lettuce-based salads.

When I lived in France, I saw there were so many types of salads out there that the word “salad” took on a completely different meaning.  There were fruit salads, vegetable salads, tabouli, bean salads….the list goes on and on.

And food took on a whole new meaning too.  Especially during the Summertime when it was too hot to cook (AND there was no air-conditoning!)  I saw the abundance of foods available — whole foods.

My favorite pastime (besides eating and drinking some wine) was going to the outdoor markets.  Walking around, the air was filled with so many amazing smells:  I’d catch a whiff of the ripeness of a tomato, the sweetness of a freshly cut melon, the aroma of a strawberry picked just hours before, an organic chicken roasting at a nearby stall.  And the cheeses — ah, the cheeses!  Now that was quite an aroma…and I loved it.  Then I’d walk past rows of olives (I never knew there were so many types!) and I swear I could taste them with my eyes.

And the herbs….the fresh herbs filled the air.

(Okay, my taste buds are watering….now what was I talking about?  Oh, salads….)

So I’d go to the farmer’s market and take a look (and some tastes!) of the foods that were in season.  And I’d go home an try to create a salad.   And sometimes just taking what was already in my pantry, and adding some of those fresh herbs, or a fresh vegetable or two, made all the difference.

So here’s a salad recipe I came up with made with canned black beans.  No, it’s not a French recipe.  But as in the summertime I didn’t want to cook too much, I was always looking for new ways to make salads.  So I’d often use some of the items I’d get at the markets, and then add some of my pantry items to mix it up a bit.

Besides, beans are a great source of protein so they fill you up, have cholesterol-lowering fiber, and are loaded with antioxidants.  Plus they’re low in calories (and that’s always a bonus).

So this recipe is super easy, quick, and even a non-cook can easily make it.  Because that’s what I’m all about.  Making food and cooking easy for anyone to do.

Because you don’t have to be a French-chef to prepare good and healthy foods.

Black Bean and Corn Salad

Ingredients:

2 (15 ounce) can of black beans, thoroughly rinsed and drained

1 (15 ounce) can of corn, rinsed and drained

1 pint of grape tomatoes, cut each in half (or 3-4 plum tomatoes, seeded and chopped)

1 green or red bell pepper, seeded and diced

1/2 cup chopped green onions or shallots

1 fresh jalapeño pepper, seeded and minced

1/2 cup fresh chopped cilantro

3 Tbsp of lime juice (about the amount of juice from two limes)

2 Tbsp olive oil

Salt and pepper to taste

Directions:

In a large bowl, combine the beans, corn, tomatoes, bell pepper, onions, jalapeño and cilantro.  Add the lime juice, olive oil, and add salt and pepper to taste.  Stir and chill before serving.

Serves 6-8

So this holiday weekend when you’re firing up the grill, and tired of a boring lettuce salad and want to add to the mix something healthy, satisfying and easy — try it out.

What are some of your favorite salads?

© Dinneen Diette

Do You Know When to Stop Eating?

Here’s a question for you.  When you eat – whether it be a meal or a snack – when do you stop?  Is it:

1) When you’ve finished everything on your plate?

2) When the box or bag is empty? 

3) When the TV show is over?

4) When you feel full?

If you answered #4 – good for you!  You probably have a healthy weight and are maintaining it.

However, if you answered any of the first three, you may need to take a look at your eating style, or more precisely, your fullness factor.

A key element in keeping your weight down is whether you use internal or external cues to signal that it’s time to put down your fork and step away from the table.

Last year researchers at Cornell University studied people in the U.S. and France to better understand how they decide they’ve had enough to eat. The researchers found that the more people relied on external cues, the heavier they were.  External cues are just what the terms says, outside signals – like an empty plate or the end of a TV show – that tell people when to stop eating. 

Those who used internal cues – like feeling full – were more likely to be of normal weight.

Not surprisingly, it was the French who most often used internal cues.  This is a key reason why they stay slim while still eating high-fat foods such as pastry and cheese.

These findings were touted as “news” but I can tell you, for me this was something I witnessed first-hand when I worked for a French travel company and also when I lived in France.

In general, the French eat until they’re full and then stop.  With they key word here being “stop.”  When they’ve had enough they don’t take seconds and just walk away (or stay seated at the table but don’t eat anymore).

The French attitude towards food emphasizes internal cues related to the pleasure of eating and minimizes opportunities from external cues. 

The Japanese have similar attitudes.  They have a saying that recommends “Hara hachi bunme”, which means “Eat until you are 80 percent full.”  Like the French, the Japanese eat slowly, enjoy the food for it’s flavor, and eat much smaller portions than Americans.

So now you’re thinking, “But how do I know when I’m full (never mind 80% full!) and when to stop?”

How to Know When You’re Full

If you don’t know when you’re full, you need to train yourself to pay attention to internal cues and diminish the influences of external cues. 

But first, be aware that it takes about 15 minutes for your stomach to send a message to your brain that you’re full.  This may be why the Japanese say to stop eating at 80% full (but I don’t know for sure – I’d love to get some insights from anyone Japanese!).

When you find yourself finishing off your plate and reaching for seconds, take a moment to stop and relax.  Talk to others you’re eating with, or if dining alone you can take the break to write in a food journal. 

You just may be surprised that after even 5 minutes, you may not want that second helping after all.