Mexican Bean and Rice Salad

rice is the most nutritious. Black beans are rich in anti-oxidants. Black beans are a good source of molybdenum, folate, fiber, manganese, and tryptophan. The vegetable protein fiber in black beans helps stabilize blood sugar, lowers blood cholesterol levels, and reduces the risk of both heart disease and colon cancer. The protein in beans is largely incomplete, with very little of the essential amino acid methionine. Brown rice is a good source of methionine, and when eaten with black beans, creates complete protein. Brown rice, which is considered a whole grain, is also an excellent source of manganese, selenium, magnesium, and fiber. Whole grains are part of a healthy diet and have been shown to reduce the risk of cardio vascular disease, diabetes, and obesity. Corn is full of health benefits. Corn contains the antioxidant carotenoids lutein and zeaxanthin which promote eye health and help prevent macular degeneration in the eyes. Corn contains a variety of B Vitamins, vitamin A, potassium, and insoluble fibre. The fiber in corn feeds your gut microbiome and helps you stay full longer. Nutrients in corn increase blood flow, lower the absorption of cholesterol, and help to regulate insulin. The phenolic phytochemicals in corn help regulate insulin release and absorption.

Cumin is beneficial in releasing digestive enzymes, and may help prevent heartburn. Cilantro not only adds the fresh taste of Mexico, but it aids in detoxing heavy metals out of the body. This salad uses only real food, no additives, and it is full of all the mentioned health benefits and many more.

Mexican Bean and Rice Salad

Prairie Wool

my mother’s tightly around my throat and complained of laryngitis, or pulled one of Dad’s, “Charolais Beef is Best,” caps low over my ears, I could have eased into their midst a little better. But no, I dragged a helmet from my head, revealing straggly, grape-colored locks. It was the “punk” era; what can I say?

If I’d have thought for two minutes, I could’ve slipped into some sensible footwear and a cashmere cardigan with lace trim, or popped on a brightly patterned muumuu worn by moms in the 70s; or even donned some filthy calving overalls Dad kept in the barn, anything would’ve been better. But no, I pranced in wearing enormous boots and a leather jacket, with a scrape up one arm where I’d skidded my bike down a gravel road.

Thankfully, the whole “Wheels” nickname wasn’t acknowledged. It wasn’t like I had it emblazoned across my back in flames or anything, so I was safe, for now.

Foolishly, none of this concerned me until I strode into the kitchen where my boyfriend’s parents were visiting his sister and her children. They’d heard me arrive (the whole neighborhood had) and were now waiting with trepidation.

There was a stunned silence as I entered the room. The innocent youngsters playing happily near the door took one horrified look and flung themselves under the dinner table, cowering in fear. Despite requests to “Come out and meet the nice biker lady” and offers of warm cookies and milk, they would not emerge. Nothing could persuade them to stand in the presence of so dreadful an apparition, and they clung to the table legs with tiny ashen faces. That was my first clue that

4 cups freshly cooked rice (white or brown)

1 can of black beans (drained)

1 can mixed beans (drained)

1 can corn (drained)

2/3 cup finely chopped onion

1 red pepper chopped

2 tablespoons pickled jalapeno pepper (chopped)

1/4 cup chopped cilantro (stems removed)

Dressing

2 teaspoons cumin

Zest of 1 lime

Juice of 1 1/2 lime

2 tablespoons olive oil

2 teaspoons honey

3 cloves of garlic finely chopped

2 teaspoons sea salt

In a large bowl combine all of the salad ingredients things were gonna be awkward. Fortunately, they were wonderful people who accepted me despite their first impressions. But yeah, meeting the folks can be a tough gig. I should know. To contact Helen, or to find her books of fantasy, romance and humour, go to helentoews.com.

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Craig Baird

Columnist

We are amid our latest election in Alberta, so throughout the election campaign I will be sharing stories from the past in the area regarding elections.

This time, we are looking at 1905, the very first election in Alberta’s history. This election was held on Nov. 9, 1905, and it was won by the Liberal Party.

In fact, the Liberal Party ruled Alberta from 1905 to 1921. The party has never returned to power since then.