Tasty Tuesday: Black Bean, Quinoa & Citrus Salad

Written by Michelle Foster-26 June 2012
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Get your taste buds ready!

Here on the PGX blog we are starting a new series called "Tasty Tuesdays." This series will feature healthy recipes from across the community and some of our staff favourites. We will also demonstrate ways that you can incorporate PGX in the recipe to help keep you feeling full and manage your sugar levels.

To start us off we've found a healthy Black Bean, Quinoa and Citrus Salad that pairs perfectly with a hot summer day. Both quinoa and black beans contain fibre and protein which helps you stay full. Fibre and protein are also slowly digested and keeps you from the blood sugar roller coaster. Just like black beans and quinoa, grapefruit that is found in this salad helps lower cholestrol levels.

I made the Black Bean, Quinoa and Citrus Salad last night at home and brought it in to the PGX HQ for lunch today. Everyone dove right in and I'm pretty sure it was a massive hit. There was only a couple crumbs left - always a good sign. We decided to add PGX granules and mix it into the salad. I haven't caught anyone hunting down an afternoon sugar fix yet so I would say it worked great!

Recipe & Image Source: Eat, Live, Run

Black Bean, Quinoa and Citrus Salad

Ingredients:

for the salad:

2 15-oz cans black beans, drained and rinsed

1/2 red onion, minced

2 large grapefruits, divided into segments and chopped

1 large red bell pepper, diced

3 ears fresh corn, kernels chopped off'

1 cup uncooked quinoa

1 large (ripe but firm) avocado, diced

1 small bunch cilantro, minced

for the dressing:

juice of 3 limes

2 tsp cumin

3 T extra virgin olive oil

1/4 tsp sea salt

Directions:

Bring quinoa to a boil with three cups water with a pinch of salt. Reduce heat and simmer for 15 minutes, or until all water is absorbed and quinoa is light and fluffy. Remove from stove and let cool while you prepare the rest of the salad.

Place black beans, red onion, grapefruit, cilantro, bell pepper, avocado and shucked corn kernels in a large bowl. Toss to combine.

In a small bowl, whisk together all dressing ingredients. Add quinoa to salad then pour over dressing. Toss well and serve.

Salad will keep in sealed tupperware containers for up to five days in the fridge.

Time:

45 minutes (includes prep time for chopping veggies)
Do you have a favourite healthy recipe that you would like to see here in this series? Send us the recipe in the comments below or on Facebook  and we may choose to feature it as a Tasty Tuesday Healthy Recipe. 


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Healthy Pets, Healthy People

Written by Inés de Sequera-12 June 2012
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PGX Investigates: The Health Benefits of Pet Ownership

Can owning dog really make a difference to your health? Yes!

You may be surprised to learn that owning a pet is actually connected to better health! There are plenty of reasons why people have pets and now improved health can be one of them!

Studies have shown that people who own pets are less likely to have high blood pressure, high cholesterol and triglyceride levels, and feelings of loneliness. Depending on what kind of animal you keep, having pets can also increase your opportunity to get outdoors, exercise and socialize!

A study conducted in 2007 by Queen's University Belfast found that dog owners especially are more likely to live a longer life and experience healthy weight maintenance, improved cardiovascular fitness and superior self esteem, as well as reduced blood pressure adn cholesterol!

According to the British Journal of Health Psychology, daily walks with your dog (a great way to get out and exercise) are only part of the equation. Dogs can be great stress "buffers" and have been a great source of companionship to people with injuries or disabilities. Incredibly, dogs have also been able to detect an oncoming seizure!

So even though walking is only a part of the healthy equation of pet ownership, the next time your dog comes to you with the leash in his mouth, lace up those sneakers and go for a walk!

Want to read more about the health benefits of pets? Check out these great articles...

Health Benefits of Pets, CDC

Dog-owners 'lead healthier lives' BBC News

Live Like Royalty: The Many Health Benefits of Dogs, Man's Best Friends, The Atlantic

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