September 27, 2023

A Plant-based, High-Protein Salad that's Revitalizing!

Fresh, satisfying and ready in 5-minutes, this Black Bean and Mango Salad is the perfect easy, healthy recipe for lunch, dinner or, as a post-exercise recovery snack.


It's packed with energizing, high-protein, anti-aging nutrients…


(Oh, did I just spill the beans?!)


That's right! Beans are incredible sources of protein to help your body recover from exercise, and feel satisfied longer (a great asset to those trying to lose weight).


Here's what you've BEAN waiting for - the perfect salad for your recovery needs.


Black Bean and Mango Salad





The Science of Muscle Recovery & Aging: Beans

Beans are a source of protein that can help your body maintain muscle and strength. (That's important as your body has a harder time making and maintaining muscle as it ages.)


No matter how you prefer to workout (run, lift, paddle, play, or downward dog) when you ask your muscles to work hard for you, they get damaged. That's normal. 


The best way to recover as an athlete is to provide your body with the nutrients it needs to rebuild after. The amino acids found in proteins, such as black beans, are the building blocks your muscles need to repair.


The trick for anyone over 35 is, some proteins "turn on" aging pathways. What does that mean? When you eat certain types of protein, it speeds up processes  in your body that make you age.


Curious about this process? Read all about it in Aging Bites.



How Much Protein Does an Athlete Need for Recovery?

That's an individual equation, based on your age and athletic condition. For example, researchers are pretty confident a young (>30 years old) athletic male needs about 20g of protein for optimal recovery. Meanwhile, and untrained adult needs double that  (40g).


Yet, newer researcher suggests if you're a masters athlete (like me), congratulations! You're efforts to maintain muscle conditioning through an active lifestyle and regular exercise has helped your body's metabolism look closer to your younger self - in other words, you may only need 20g of protein.



Why Athletes Should Eat More Vegetables

During exercise, your poor body takes a beating. Research shows your body has more inflammation after you've worked out. 


Don't fret  - there's a solution! 


And, it's just a spoonful away.


Plants are excellent sources of antioxidants - powerful anti-inflammatory nutrients.


The mango and red peppers in this Black Bean and Mango Salad are great sources of many antioxidants, including vitamin C. Vitamin C is needed by your skin and other elastic tissues (ligaments) to create collagen.  Collagen is the scaffolding of your tissues - keeps it strong and firm.


You know it - that also means it helps avoid wrinkling.


Plus, mango offers your skin another anti-aging nutrient silica, which provides strength and resilience. 



What You Can Eat to Slow Aging

This Black Bean and Mango Salad Recipe is one of many featured in the renowned aging book, Aging Bites


Scientists have discovered certain foods contain nutrients that help us age better. In fact, some foods even reverse aging. 


But, as you have probably guessed, that also means there are foods that speed up aging in your body.


Live your best life!

Enjoy simple, easy recipes like this Black Bean and Mango Salad that offers your body nutrients it needs to feel good, at every age.



Black Bean and Mango Salad


Black Bean & Mango Salad Recipe



1 can of rinsed organic black beans

1 large red pepper, finely chopped

¼ cup cilantro, finely chopped

1 large mango, chopped

2 tbsp red onion, finely diced

3 tbsp olive oil

Juice from ½ of a lime

½ tsp of honey



Makes 4 servings.

1. In a bowl, combine beans, red pepper, cilantro, mango and red onion.

2.  Mix with a spoon.

3. In a tall-rimmed smaller container, mix together olive oil, lime juice and honey until fully combined.

4. Drizzle lime vinaigrette mixture over salad and mix well.

Enjoy immediately, or refrigerate and enjoy over the next few days.


Optional Add-Ins:

You can also add some non-GMO yellow corn kernels to this recipe for an added splash of colour and dimension in flavor.



READ MORE by Allison on Amazon







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