Food as medicine | Healthy Cooking Recipes

For low carbs diets: Red beans salad

Food for Health

Today's recipe is good for low-carbs diets.

This recipe has been featured on the Appeal Democrat, in the Food section.

See full article and recipes:


- Photo and Article by John Hollis -

Red Bean Salad

The lunch: Red Bean Salad


This layered dish takes very little time to put together because everything is either already cooked or fresh.


Horacio began by pouring 2 cups of cooked red beans onto a serving dish and then placing layers of chopped onion, sardines, anchovies, sliced apple, raw corn (cut off the cob) and tomato, and topped it with a little ginger and garlic. Drizzle some freshly made Cilantro Mayonnaise (recipe follows) over the dish for the final touch.


He said that the tomato is important because it's acidic, and that helps to balance the alkalinity of the fish.




  • 2 cups cooked red beans
  • 1⁄2 onion, chopped small
  • 1 can sardines
  • 1 can anchovies
  • 1 apple, sliced
  • 1 tomato, sliced
  • 1 cup raw corn, cut from the cob
  • 1 teaspoon ginger
  • 1 teaspoon garlic


Putting it together


Spread the beans on a serving plate to be the base for the other ingredients. Top with the onion. Layer on the sardines, anchovies, apple and tomato slices and corn. Sprinkle the ginger and garlic over the top, and drizzle with Cilantro Mayonnaise.

The dressing: Cilantro Mayonnaise

It's a surprisingly easy dressing to make. Horacio simply puts a mixture of fresh organic cilantro, grapeseed oil, miso (fermented soybean paste), lemon juice, parsley, cilantro, garlic, 4 whole eggs, lemon juice plus salt and pepper, to taste, into a blender and mixes well.

The exact amount of oil depends on the consistency of the mayonnaise you want, he said. If you like it a little thicker, use less; if you like it a little thinner, use more.


  • 1 cup cilantro
  • 4 whole eggs
  • 4 ounces grapeseed oil
  • 4 ounces olive oil
  • Pepper and salt, to taste
  • 1 teaspoon garlic
  • 4 ounces freshly squeezed lemon juice

Putting it together

Place all ingredients in a blender and process until smooth.

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Enjoy a taste of Health!


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