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Tuesday, May 28, 2024

Butter Beans in Buttery Lettuce with Flax Oil Vinaigrette

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Butter Beans in Buttery Lettuce with Flax Oil Vinaigrette

This buttery salad is a tasty summer dish for any occasion. The butter beans pack a hearty hit of manganese, while adding flax provides omega-3s for a double dose of nutrients for brain health. Punch up the protein in this delicious salad, if desired, by adding chunks of tuna or salmon.

Tip

Flaxseed can be used in a myriad of recipes. However, because of its delicate omega-3 fatty acid content, it can easily go rancid—especially when purchased ground or as an oil. For best results, store whole flaxseeds at room temperature for up to 6 months, or freeze. Ground flax and flax oil are best stored in the refrigerator. Use within 6 months.

Ingredients

Salad

14 oz (398 mL) can butter beans, rinsed and drained

1/2 red onion, thinly shaved into rounds and separated

4 large radishes, thinly shaved

1 Tbsp (15 mL) capers, rinsed and drained

4 large butter lettuce leaves

2 Tbsp (30 mL) chopped parsley

Dressing

2 Tbsp (30 mL) apple cider vinegar

1 garlic clove, smashed and minced

1 tsp (5 mL) Dijon mustard

1/2 tsp (2 mL) maple syrup

1/4 tsp (1 mL) sea salt

3 Tbsp (45 mL) flax oil

Freshly ground black pepper, to taste

Chopped parsley, for garnish (optional)

Directions

In large bowl, combine beans, onion, radishes, and capers. Gently toss and set aside.

In smaller bowl, combine vinegar, garlic, Dijon, maple syrup, and salt. Whisk to blend. Gradually whisk in flax oil until emulsified. Add black pepper to taste. Pour dressing over salad ingredients and gently toss to coat.

Line 4 single serving plates with butter lettuce and divide salad overtop each. Sprinkle with chopped parsley and serve.

Each serving contains: 188 calories; 6 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 17 g total carbohydrates (3 g sugars, 6 g fibre); 229 mg sodium

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