MEATLESS MONDAY: We were meant to be(an).

Kidney Bean

Beans are an excellent source of both fiber and protein. On average, just ½ cup holds the same amount protein as an ounce of meat. As for their fiber, beans have been shown to help lower cholesterol and keep blood sugars even, which is important for weight control and overall health.

In fact, in a new study shows, participants who ate ¾ cup of legumes per day reduced their LDL (bad cholesterol) levels by about 5 percent. Researchers suggest that this could reduce heart attacks and other major cardiovascular events by 5-6 percent.

Our hearts tell us it’s time to bring you a bean-filled recipe to fuel up and use for today’s Meatless Monday. This colorful and easy salad comes from wellness and nutrition expert, Emma Fogt, MBA, MS, RD, LDN, FAND. She suggests making it a day in advance and allowing the flavors to marinade, then serving with a green salad, and grilled salmon or chicken.



For the salad:

  • 1.5 cup shelled, cooked edamame beans (you can buy them frozen and boil or microwave them)
  • 1.5 cup cooked yellow corn kernels (Buy a frozen bag and cooked them in boiling water for a few minutes; or even better, use fresh corn taken from the cob)
  • 1 (15 oz) can kidney beans, drained and rinsed

Toss ingredients together in a large bowl. Add dressing. (See below.) For best flavor, allow ingredients to marinade together for 24 hours.

For the dressing:

  • 3 tomatoes, seeded and diced
  • 2 Tbsp. minced red onion
  • 1/2 tsp. ground cumin
  • 2 Tbsp. fresh lime juice
  • 1 Tbsp. olive oil
  • Salt and pepper, to taste

Whisk together cumin, lime juice, olive oil, and salt and pepper, to taste. Stir in onion and tomato. Add to salad materials.

Storage Tips: Keeps up to 5 days in the refrigerator.


Today’s Meatless Monday recipe comes from Emma Fogt, MBA, MS, RD, LDN, FAND. Emma is a Wellness Expert, Speaker & Author. She offers leader and emerging leaders talks, webinars and workshops on wellness, wellbeing and work-life. Emma is an active member of Nutrition Entrepreneurs (Chair 2012-13), The National Speaker’s Association and a Fellow of the Academy of Nutrition & Dietetics. Emma’s first book published by ewomenwellness is entitled: Having YOUR All, How Self-Care Leads to an Energized, Empowered and Effective Life!



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