The Energizing Salad

I am always struggling with what to eat while doing my night job cleaning at an athletic club. The hours are technically hours that most people should not be eating. I am there from 9:30 pm until 6 in the morning. It is only three nights a week but it is a physically grueling job that requires a lot of energy that quite frankly I don't always have. So what to eat that isn't too calorie laden but yet packs enough protein to give me the energy that I so desperately need. Well, eggs are great which I do often either hard boiled or I'll make a nice vegetable frittata which always travels nicely but I also would like some variety. Then I remembered a tuna and bean salad that my grandmother made and kept in a covered container in the fridge. This salad is perfect; it keeps well and is not only delicious but packed with protein. So I made myself a triple batch of the recipe below using three types of beans; cannellini, black and butter beans. This is the perfect healthy go to food to keep on hand, especially for those of us constantly watching our weight.

FYI-Tuna has always been a favorite protein source especially for bodybuilders, dieters, and other athletes. Tuna is a very inexpensive, convenient food that is low in fat and a great source of protein and omega-3 essential fats. Beans and legumes are inexpensive and a common food all over the world. Very high in calcium and iron, beans and legumes are also a great source of protein and can be a nice alternative to meat.

High Protein Salad
Make a double or triple batch, this salad will keep for a couple weeks refrigerated. I usually allow myself a one to one and a half cup serving.

1 cans of cannellini beans, (15 oz.) drained & rinsed (may use any type bean)

1 lg. can white tuna, drained

1/2 c. chopped red onion

2 tbsp. fresh lemon juice

3 tsp. Dijon mustard
1/3 c. olive oil
1/4 c. chopped fresh basil
1 lg. tomato, seeded & diced, optional
Bell peppers, chopped, optional

Combine beans, tuna, tomato and onion in large bowl. Combine lemon juice and mustard in small bowl. Gradually whisk in olive oil. Add to salad. Mix in basil, season with salt and pepper.

Spread The Love

My love affair with mayonnaise has run its course. Don’t get me wrong it was great while it lasted but then I started to notice the little things….or in my case the big things such as my; stomach, my thighs and don’t even get me started on my hips. I began to realize that this relationship was just not healthy for me and that it was time to make a change.
I caught myself looking around at other condiments with great interest; it made me feel bad at first I wanted so badly to try them all. I felt like I was cheating by not sticking with the one constant condiment in my life, mayo. Then all of a sudden it hit me that I was only cheating myself out of the potential of ever seeing a smaller dress size by staying in this bad relationship, so I have since moved on.
Everyone, I would like to introduce you to my new love, hummus. Hummus gives me everything I look for in a condiment, richness and flavor. It is soft, creamy and very easy to spread. It gets along well with all the other foods in my life and has left me with a much healthier outlook.
I am very happy in my new relationship; I only hope that the rest of you can benefit from my past mistakes and move on to healthier, tastier and less abusive condiments in your own lives.

Hummus

1 12-oz can garbanzo beans
1 clove garlic
2 tbsp extra virgin olive oil
2-3 tbsp tahini sauce (sesame paste)
juice of 1 small lemon
½ tsp salt

Drain 1/3 of the water from the can of garbanzo beans into a small bowl. Set aside for later use.
In a blender, mix together the garbanzo beans with the remaining can water and the rest of the ingredients.
Blend for 1-2 minutes until a smooth, slightly fluid paste is formed.

Beans, Beans the Magical..... or How About "People of the World, Ignite"!

photo courtesy of Theoildrum.com

Beans and beer? Sounds like we are headed into dangerous territory here, we all know the effects of beans and we all know the effects of beer. This recipe could have environmental effects of a global proportion. All the more reason to make a double batch and share it with friends and family, people who know each other and love each other through good smells and bad.
The funny part is, even given the obvious effects of the two key ingredients listed in this recipe people are going to make it, love it and pass it along (get it? Pass it along). What a toot………oops, I really did mean hoot (pardon me).

Drunken Beans

2 lbs. pinto beans (may use any bean that you like)
1- 12oz can of beer (any)
4 to 6 bell peppers, chopped (may throw in a hot pepper if you like things spicy)
2 large tomatoes, chopped (may used canned)
2 medium Onions, chopped

Cook beans in 8 cups of boiling water for 10 minutes than lower to simmer and cook for 1 and 1/2 hours, stir occasionally. Then add beer, chopped peppers, cut up tomatoes and onions, add to beans and cook on low for another 45 minutes then serve.