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Kidney Bean Confetti Salad Ingredients ½ cup canned Kidney beans, drained and rinsed ½ cup canned black beans, drained and rinsed ½ cup canned corn, drained ½ cup red bell pepper, chopped ½ cup fresh avocado, chopped ¼ cup red onion, chopped 2 Tbsp. fresh cilantro, chopped 1/3 cup olive oil 2 Tbsp. white vinegar 1 Tbsp lemon juice 1 Tsp. chopped garlic ½ Tsp cumin ½ Tsp black pepper
Directions In a large bowl mix Kidney beans, black beans, corn, bell pepper, avocado, onion, and cilantro together. In a smaller bowl add olive oil, vinegar, lemon juice, garlic, cumin, and black pepper, mix well. Stir olive oil mixture into bean salad until evenly coated. Refrigerate and serve cold. Adapted from www.food.com
March is National Kidney Month h -
What is a serving? 1 medium-sized fruit/vegetable 1 cup fresh, frozen, canned fruit/veggie 1 cup/8 oz.-100% fruit/vegetable juice 2 cup raw leafy greens ½ cup dried fruit
Kidney Beans Over 26 million Americans are at risk of Kidney Disease, which may lead to kidney failure if not prevented or treated properly. People with high blood pressure, hypertension, and diabetes are at an increased risk of Kidney Disease. With almost no symptoms or signs, Kidney Disease could sneak up on you. It is recommended to ask your doctor about testing to detect whether you might be at risk for Kidney Disease. Legumes (kidney and other bean varieties) are beneficial in that they help lower cholesterol and maintain low blood sugar levels. Kidney beans are also high in fiber, folate, and magnesium, all of which help lower your risk of heart disease, a major cause of death with people diagnosed with kidney disease or kidney failure. Facts: www.whfoods.com, www.kidney.org www.fruitsandveggiesmatter.gov
Nutrition Facts Serving Size: ½ cup (30g) Amount per serving Calories130
Calories from Fat 5 % Daily Value*
Total Fat 0g
Saturated Fat 0g Cholesterol 0mg
Total Carbohydrates 20g
Dietary Fiber 6g
Sugars 0g Protein 8g Vitamin A
Vitamin C 2%
Values are based on a 2,000 calorie diet.
Recommended Daily Amounts of Fruits and Vegetables* Ages 5-12:2 ½ -5 c ups per day
Teens, Ages 13-18 3 ½ -6 ½ cups per day
Adults, 19+ 3 ½ -6 ½ cups per day
*if you are active, eat the higher number of cups per day.
Rotary Club of Stockton
Published on Mar 29, 2012
A great Spring and Summer recipe which highlights the benefits of beans and their versatility. Great as a side, main course, dip, or topping...