White Bean Summer Salad

This is a variation of my Garden Bean Salad recipe.


2 (15-ounce) cans white (navy or northern) beans, rinsed and drained
2 medium-size cucumbers, diced (remove seeds, if large and tough)
2 fresh tomatoes, diced
¼ cup chopped spring (baby) onions or scallions
2 tablespoons capers
5 tablespoons lemon balsamic vinegar (one of ME’s bulk vinegars)
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh basil
½ teaspoon salt (or to taste)
¼ teaspoon granulated garlic

Add all ingredients to a large mixing bowl. Mix well to combine. Serve cold or at room temperature. Enjoy as a side dish, over pasta, in a wrap or as a light meal.

Health Benefits of Cucumbers 

  • Cucumbers keep you hydrated. If you are too busy to drink enough water, munch on the cool cucumber, which is 96 percent water. It will cheerfully compensate!
  • Fights heat, both inside and out. Eat cucumber, and your body gets relief from heartburn. Apply cucumber on your skin, and you get relief from sunburn.
  • Flushes out toxins. All that water in cucumber acts as a virtual broom, sweeping waste products out of your system. With regular use, cucumber is known to dissolve kidney stones.
  • Lavishes you with vitamins. A B and C, which boost immunity, give you energy, and keep you radiant. Give it more power by juicing cucumber with carrot and spinach.
  • Supplies skin-friendly minerals: magnesium, potassium, silicon.That’s why cucumber-based treatments abound in spas.
  • Aids in weight loss. Enjoy cucumbers in your salads and soups. My favorite snack? Crunchy cucumber sticks with creamy low-fat yogurt dip.
  • Revives the eyes. Placing chilled slices of cucumber on the eyes is a clichéd beauty visual, but it really helps reduce under-eye bags and puffiness.
  • Cuts cancer.  Cut down your risk of several cancers by including cucumber in your diet. Several studiesshow its cancer-fighting potential.
  • Stabilizes blood pressure. Patients of blood pressure, both high and low, often find that eating cucumber brings relief.
  • Refreshes the mouth. Cucumber juice refreshes and heals diseased gums, leaving your mouth smelling good.
  • Helps digestion. Chewing cucumber gives the jaws a good workout, and the fiber in it is great for digestion.
  • Smooths hair and nails. Silica, the wonder mineral in cucumber makes your hair and nails stronger and shinier.
  • Soothes muscle and joint pain.  All those vitamins and minerals in cucumber make it a powerful enemy of muscle and joint pain.
  • Keeps kidneys in shape. Cucumber lowers uric acid levels in your system, keeping the kidneys happy.
  • Good for diabetics. Patients of diabetes can enjoy cucumber while also reaping its health benefits: cucumber contains a hormone needed by the cells of the pancreas for producing insulin.
  • Reduces cholesterol. A compound called sterols in cucumber helps reduce bad cholesterol.

Health Benefits of White Beans

White beans, also known as white navy beans, offer extraordinary health benefits. They are loaded with antioxidants and provide a good supply of detoxifying molybdenum. They are also a good source of fiber and protein and rank low on the glycemic index. They produce alphaamylase inhibitors which help regulate fat storage in the body. What’s more, white beans deliver a good supply of magnesium, a mineral with multiple health benefits.

White beans have detoxifying properties: White beans are one of the most concentrated food sources of molybdenum. Molybdenum is required to make and activate a number of detoxifying enzymes, including aldehyde oxidase and sulfite oxidase. Beans rank low on the glycemic index: Rich in slow-digesting carbohydrates, protein and fiber, beans — including white beans — are considered a low GI food. Foods with a low GI value —such as white beans — do not trigger spikes in blood sugar levels. Low GI foods are also thought to help lower your risk of developing heart disease and adult-onset diabetes.





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