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Dark Beans Are Best
This Week's Tips
You'll find protein, fiber, and folate in beans, as well as these surprising health helpers: antioxidants.
The darkest-colored beans have the most. Top antioxidant content, in order: black, red, brown, yellow, and white. Get colorful with beans by making this Roasted Corn, Black Bean, and Mango Salad.
Roasted Corn, Black Bean, and Mango Salad*
You can make this simple, fresh salad up to 8 hours ahead of time.
Ingredients
2 teaspoons canola oil
1 clove garlic, minced
1 1/2 cups corn kernels (from 3 ears)
1 large ripe mango (about 1 pound), peeled and diced
1 15-ounce or 19-ounce can black beans, rinsed
1/2 cup chopped red onion
1/2 cup diced red bell pepper
3 tablespoons lime juice
1 small canned chipotle pepper in adobo sauce, drained and chopped
1 1/2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin
1/4 teaspoon salt
Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin, and salt.
Nutrition Information (per half-cup serving): 125 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 26 g carbohydrate; 4 g protein; 4 g fiber; 245 mg sodium; 223 mg potassium.
Nutrition bonus: vitamin C (70% daily value), fiber (18% daily value).
*Recipe reprinted with permission from EatingWell.
Find more recipes in the RealAge Recipe Box.
RealAge Benefit:
Training your taste buds to love foods that are great for you can make your RealAge at least 3 years younger.
Try it yourself: Cook up a crock of colorful beans with ease in this electric bean pot.
