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Recipes

Healthy Mexican Bean Salad: A Nutritious Meal Prep Option

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This Mexican Bean Salad Recipe is a summer staple in my family- we love it. Pair it with either blue corn or lime tortilla chips and it is chefs kiss.

While perfect for the summer given its fresh ingredients, vibrant hues and zesty flavour- it’s delicious during any season. I can attest to the fact, as I recently made it this winter for my weekly meal prep.

You can eat it as a salad, with chips, or include it as a side with your meal. For me, I prefer eating it with chips.

It lasts up to five days in the fridge and makes a big quantity (roughly six cups).

Mexican Bean Salad Recipe

  • 1 can black beans- rinsed and drained
  • 1 can bean medley-rinsed and drained
  • 1 can kidney beans-rinsed and drained
  • 1 green pepper chopped
  • 1 red pepper chopped
  • 1 small can whole kernel corn drained
  • 1 red onion chopped

Sauce

  • 1/2 cup olive oil
  • 1/3 cup apple cider vinegar
  • 2 tbsp fresh lime juice
  • 1 tbsp fresh lemon juice
  • 2 tbsp honey
  • 1/2-1 tsp sea salt
  • 1 clove crushed garlic
  • 1/2 tbsp cumin
  • 1/2 tbsp ground black pepper
  • 1/2 tsp chili powder

Instructions:

In a large bowl combine beans, peppers, corn and red onion,

In a blender, add all sauce ingredients together. Feel free to add more honey, salt or chili powder to taste. If you do not have a blender, you can use a whisk.

Pour the blended sauce over the salad and mix well. Chill and serve cold.

This recipe is both delicious and nutritious! Packed with protein, fiber and veggies.

When making the bean salad pictured, I used two cans of bean medley and one can of kidney beans. I also only had green peppers on hand, but recommend the red pepper as it makes for a beautiful colour contrast.

Let me know if you give this one a try! It does not disappoint- yum!

Sara

Recipes

Delicious Maple Iced Latte Recipe at Home

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Coffee. Caffeine. Let’s talk about it. 

I love coffee- not just for the caffeine kick, but for the taste. Lately, if I am purchasing a coffee out, it’s iced.

Yes, even if it is snowing here in Canada. Iced.

There’s something about an iced latte that makes it more special. Is it the magical sound of the ice, as it swirls in the cup? Or that first sip of perfectly prepared, sweet caffeinated bliss?

It’s certainly not the hefty price tag. And all that sugar-eek.

Maple Syrup in Coffee

Many cafes and coffee chains use other forms of sweetness for their drinks, like cane syrup. And if their menu includes a maple forward drink, nine times out of ten it uses a fake substitute. And I can’t do the fake stuff.

I recently discovered Quebec cafes use maple syrup as a standard sweetener in their coffees- which I love. So whenever I travel to Quebec, I like to treat myself to a “Café glacé” and a croissant.

So you can say this caffeinated beverage is inspired by both my love of maple and Quebec cafes.

Health Benefits of Maple Syrup

I am no expert on maple syrup, but growing up, my grandparents owned their own Maple Sugary. My taste-buds were spoiled with real maple syrup. Maple butter, taffy on the snow, maple cream candies, maple lollipops…my mouth is watering just thinking about it.

Maple syrup not only tastes great, but it is a natural sweetener with health benefits.

Among maple syrup’s many qualities, it is considered to have a lower glycemic index. This can help manage blood sugar more effectively when compared to processed sugars. It also is rich in antioxidants and minerals.

I’m not a barista, but I have perfected making an iced coffee at home using espresso. This recipe is very simple- the star ingredient being maple syrup. Pure maple syrup of course.

Here is my recipe for “Café glacé”as the French say 😉

Maple Iced Latte

Ingredients:

  • 2 espresso shots/pods (only 1 pod/shot if you prefer a mild taste)
  • 1 cup of milk
  • 1 tbsp pure maple syrup or *maple butter

Instructions:

  • Have your maple syrup ready in a glass/mug. Brew your espresso over top and give a little mix.
  • In another glass, add your ice and milk, then add in your espresso.
  • Give it a couple swirls and enjoy!

*The addition of maple butter is to die for. Add warm espresso over top. Stir it a few times to fully combine before adding to milk and ice.

I used Starbucks blonde roast coffee pods for my latte but you can use your favourite prepared espresso. I also used lactose-free milk. Nelson and Natrel are both great brands.

I hope you enjoy this simple iced latte, with its subtle maple sweetness. Making my coffee at home is something I am trying to get better at doing. You can’t go wrong with saving a few extra bucks!

Do you have a favourite iced coffee flavour or recipe?

Sara