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Healthy Recipe: Black Bean Dinner Salad with Pico de Gallo Vinaigrette ...... Pretty and perfect in every way — colorful, fresh, seasonal, tasty and oh-so-good-for you (thanks to the fiber in the beans, lycopene in the tomatoes and all those essential vitamins and minerals in the veggies)! This dinner salad is truly a satisfying meal. Prep the night before and enjoy putting it all together just before dinnertime.
This newsletter is provided for general informational purposes only and should not be considered medical advice, diagnosis or treatment recommendations. Content is provided by Cleveland Clinic Wellness.
Yield: 4 servings
Ingredients:
½ cup brown rice (uncooked)
2 beefsteak tomatoes, diced
1 jalapeño, chopped
¼ cup chopped fresh cilantro
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
¼ teaspoon kosher salt
1 head romaine lettuce, shredded
2 carrots, sliced into rounds
1 red bell pepper, sliced
1 ear of corn, kernels shaved from cob
15 ounce can (no salt) black beans, drained and rinsed
Instructions:
1. In a small saucepan, combine the rice with 1 cup of water. Bring to a boil, reduce heat to low, cover, and cook until the rice is tender and the water is absorbed, 40 to 45 minutes. Fluff with fork and let cool.
2. To prepare the vinaigrette, combine the tomatoes, jalapeño, cilantro, lime juice, oil, and salt in a medium bowl.
3. Divide the lettuce evenly among 4 bowls. Top with the carrots, bell pepper, corn, beans, and rice. Spoon the vinaigrette over the top of each bowl just before serving.
Nutrition Info Per Serving:
(1/4 of the recipe) 310 calories, 9 g total fat, 1 g saturated fat, 12 g protein, 50 g carbohydrate, 12 g dietary fiber,
8 g sugar, 0 mg cholesterol, 200 mg sodium
By: Cleveland Clinic Wellness Editors
July 2016 Live.Life.Well.
Healthy Recipe:
Be smart about skin cancer:
The American Academy of Dermatology (AAD) wants families to make a head-to-toe skin cancer self-exam an annual tradition. And what better day to do it than your birthday? Here’s a little mnemonic to remember what you’re looking for: Check moles and spots for your ABCDEs. During your self-exam, you should look for moles or pigmented spots that are Asymmetric, have an irregularly shaped Border, have varied Colors, measure a Diameter of more than six millimeters, or are Evolving (a mole or lesion that looks different from the rest, or one that has changed). It’s important to check yourself (and elder family members) every year for skin changes that look suspicious. The AAD offers a body mole map to help you keep track of any changes. Always be sure to visit a dermatologist if you have any concerns.
Fun in the Sun without slathering on the sunscreen? Try this quick partial substitute:
Dress for protection.
By: Cleveland Clinic Wellness Editors
We know that you are smart, sensible people who know to use broad-spectrum sunscreens (with an active ingredient of micronized zinc oxide) to protect your precious skin. But if you’re pressed for time (or simply so busy slathering it on your kids that you forget about yourself), then do this: Guard against sun damage by covering up correctly. But remember to add the sunscreen as soon as possible. When it comes to blocking out the sun’s harmful rays, certain fabrics are as effective as sunscreen. To stay safe, stick with bright or dark clothing that’s made of tightly woven fabrics. Denim, for example, has an ultraviolet protection factor (UPF) of as much as 1,700! Since head-to-toe denim isn’t exactly practical, remember this rule of thumb: If you can see the sun shining through the fabric — the way you might through a white cotton tee — your skin can see it too (so it isn’t blocking much). Loose-fitting clothing is also more protective because it doesn’t stretch, which might potentially expose your skin. To protect your scalp and face, choose a lid with a three-inch brim that’s made of canvas or tightly woven straw. To make protecting your skin easier than brushing your teeth, pick up a few key pieces designed specifically with a high UPF rating. Think swim shirt, long-sleeve button-down, and a sarong. When it comes to good sun practices, you’ve got to get covered and slathered!
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