White Bean Chia Seed Salad Recipe for Heart Month

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Did you know that nine out of every ten bites of food we eat today start with a seed? Seeds are important in our food ecosystem. Therefore, in addition to providing many options in our food supply, some seeds we eat as everyday foods and ingredients provide us with outstanding nutritional properties. In my new e-book The Need for Seeds – How to Make Seeds an Everyday Food for your Healthy Diet I profile seven seeds: chia, flax, hemp, quinoa, pumpkin, sesame and sunflower. This white bean chia seed salad is one of the 21 recipes I feature in my book and it’s perfect for heart month and the International Year of Pulses!

Recipe

On a busy night, I look to my pantry for cans of healthy ingredients to make a quick, delicious and nutritious meal. This is such a simple salad to make and is a lovely addition to any meal. It has four main ingredients, plus the homemade dressing, and is full of heart healthy fiber. This salad is gluten-free, plus it promotes digestive, heart and fitness health. Enjoy it alone or serve with pasta or pork.

Makes 4 servings

Ingredients
4 cups (1 L) mixed salad greens
1 (19 oz / 540 mL) can white beans, drained and rinsed
2 tangerines, peeled and segmented
1 tablespoon (15 mL) chia seeds

Dressing
1 tablespoon (15 mL) olive oil
2 tablespoons (30 mL) balsamic vinegar
2 teaspoons (10 mL) freshly squeezed lemon juice
Salt and pepper, to taste

Directions
In a large bowl, combine salad greens, white beans and tangerine segments. In a small bowl, whisk oil, vinegar, lemon juice, salt and pepper. Drizzle over salad and toss to combine. Add chia seeds and toss again. Serve immediately.

The Need for Seeds

Brad Pitt’s character in the movie, The Big Short, is an ex-Wall Street Trader and he says in the kitchen scene, “Seeds are the new currency.” Important food for thought! Seeds of all varieties—from chia seeds and flaxseeds to sesame and sunflower seeds—are so versatile they can easily go from travel snacks to ingredients in salads like this recipe and breakfast smoothies. I’m thrilled to share my passion for seeds, along with food, healthy lifestyles and nutrition, with you my new e-book!