The nutrients in the foods we eat promote vitality – the energy to live, grow, develop - including mental and physical strength.¹

Summer is a great time to focus on eating more vegetables with so much delicious produce now in season. Many of you have been working on your home gardens, supporting your farmers by participating in a CSA (community supported agriculture), or visiting your local farmers’ markets. 

The fiber in vegetables plays a key role in heart, digestive/colorectal and metabolic health to support healthy weight, blood sugar, and cholesterol levels.  

Most of us do not achieve the recommended fiber intake of 25g for woman and 38g for men. The seasonal recipe below will get you closer to the fiber recommendations that support blood sugar balance, healthy blood pressure and heart health, digestive health, and cancer prevention. Your Health Coach can help you achieve the recommended vegetable servings per day and come up with an overall plan to promote your vitality.

Use the USDA Local Food Directories to find your local CSA, Farmers Market, and more.

Bean and Avocado Salad

Serves 8

Ingredients

• 1 can (15.5 ounces) low-sodium² black beans, drained and rinsed (or pinto, kidney, or red beans)
• 2 cups of fresh corn, removed from the cob  
• 4-5 Jersey tomatoes, chopped
• 1 small onion, chopped
• 1 teaspoon chili powder (or more, to taste; use smoked paprika or regular paprika for a milder flavor)
• 1 avocado diced and chopped (or substitute premade guacamole to be served on the side, check the label for sodium)
• ½ cup seeds or nuts of your choice (pumpkin seeds, sunflower seeds, sliced almonds, chopped walnuts or pecans)
• Juice of ½ a lemon or lime (or more to taste)

Directions

1. Wash hands with soap and water.
2. Place the drained and rinsed beans, corn, and tomatoes in a large bowl.
3. Add spices and lemon juice.
4. Stir to mix.
5. Add diced avocado and mix lightly being careful not to smash the avocado.
6. This recipe can be enjoyed immediately and, for the best flavor, prepare recipe the day before to allow the flavors to marinate. Add avocado just before serving.
7. Refrigerate leftovers.

Optional flavor boosters

• 1 teaspoon garlic powder or 1-2 cloves minced garlic
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• ¼ - ½ cup chopped parsley or cilantro
• Salt to taste

Tips

• Fresh vegetables may be substituted with:
  • 1 can (15.2 ounces) corn, drained (or 10-oz. package of frozen corn)
  • 1 can (14.5 ounces) low-sodium crushed or chopped tomatoes (including liquid)
• Experiment with adding different roasted or raw vegetables to add texture, flavor, and antioxidants
  • Try adding celery, beets, fennel, cucumbers, bell peppers
• Sprinkle with pumpkin or sunflower seeds 

Nutrition Information per ½ cup serving:

Calories: 284; Total Fat: 6.7g; Saturated Fat: 1.2g; Cholesterol: 0mg; Sodium: 385mg; Total Carbohydrate: 47g; Dietary Fiber: 12g; Protein: 14g

1. Vitality as defined by the National Cancer Institute
2. Low sodium = 140mg of sodium or less per serving or 5% or less of the Percent Daily Value (DV)

Princeton University provides FREE Health Coaching to benefits-eligible employees and dependents. Call 866-237-0973