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White Bean Salad and Soup /GF/DF/NF/VEGAN - Yield: 6 portions 6 cups cooked cooled white beans or canned Zest and juice of one lemon ¼ cup chopped parsley ¼ cup chopped basil 1 cup finely shredded raw red cabbage 1 cup finely shredded chard (rainbow is our favorite) *be sure to use the stems and the leaves 1 tablespoon kosher salt 1 teaspoon red pepper flakes 1 teaspoon cracked black pepper 2 tablespoons whole grain mustard 2 tablespoons maple syrup ¼ cup olive or avocado oil Make sure you have a bowl large enough to mix this thoroughly. This could not be any easier to make. Once the knife work is done, place everything in the bowl and gently mix until everything is combined. We usually use our hands and mix softly as to not break up the beans. Be sure to taste it after mixing and adjust seasoning if needed. The beans will absorb flavors over time, so be sure to double check the seasoning if the salad is made in advance. This can be eaten cold, at room temperature or heated quickly on the stove. Whenever we have this salad left over, we heat it in a pot on the stove and add stock as needed. Once hot, add this to a blender, puree and make a great bean soup!
Folks are often scared of Registered Dietitians. They think we’re always looking at their plates of food, analyzing every food morsel they consume or choose from a restaurant, or that we’re one of “those” dietitians who subsists off of celery sticks while shunning any food that isn’t picked from the earth. None of that is me, mind you, but I understand that there are many types of Dietitians out there (just like we have different styles and values of lawyers, doctors, cops, accountants, coaches, and so on). Anyway, one thing I’ve noticed over the years is that often times, some folks wait until it’s too late to seek the guidance of a Registered Dietitian (RD) or Sport Dietitian (Sport RD). I think this is partly due to the misconceptions and lack of understanding of what dietitians actually do in professional practice and partly due to the evolving roles of dietitians in recent years. We no longer stand over you with a white lab coat and loudly scream “DON’T EAT THAT!” and then punish you with 2 days of celery-stick eating. Okay, I never did that, I promise. But seriously, I wanted to share a brief checklist of questions here to ask yourself: Do you experience energy lulls during your day to where you need a sugary or caffeine boost to get through? Have you experienced midsection (abdominal) weight gain over the past 1-2 years? Have you DNF’d a race due to hydration and/or nutrition issues (such as gastrointestinal distress)? Have you experienced one or more stress fractures in the past 1-2 years or do you have a history of chronic stress fractures? During runs or other types of exercise, do you have difficulty maintaining a steady level of energy throughout? In other words, you have to fuel with simple sugars frequently, otherwise you fade fast? Do you have frequent constipation, diarrhea, bloating, gas, or other GI issues during your everyday living? Do you have trouble waking up in the morning or are you super grouchy if you do not eat soon after waking up? Are you a competitive athlete following a restrictive diet? Or vegan? Do you get sick often? Ladies, are you experiencing amenorrhea or having infrequent periods? If you answered yes to one or more of these questions, then I strongly encourage you to seek support and guidance from a RD or Sport RD. It is quite likely that there is some fine-tuning needed of your dietary patterns. This doesn’t mean you need to give up favorite foods, or be put on a whacky diet, or spend boatloads of money on pills, powders, and potions. It merely means that the assessment and professional guidance of an experienced RD can take you (and your health and athletic abilities) to a new (and amazingly awesome) level. Give me a shout if you have questions or want to know more. -Dina Griffin, MS, RDN, CSSD, CISSN Board Certified Sports Dietitian / Registered Dietitian email@example.com
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