3 Slow Carb Summer Recipes – Bean salads and more

I don’t know about you, but with some warmer weather coming, I’m finding the appeal of beans to be diminishing. I don’t hate them, it’s just that I don’t look forward to having 4 big hearty, heavy meals every day when the sun’s shining, I feel like swimming and jogging, and life in general feels very relaxed.

So, I’ve decided to take a close look at those beans, and see what else can be done with them. Surely there’s some new ways of including them that don’t involve heating up the kitchen, the house and my stomach?

Summer Bean Meal 1: Slow Carb Chicken Black Bean Salad

This is a real favorite of mine, and is dead simple to prepare.

  1. Dice some fresh chicken breast, and cook in a pan until it’s completely cooked through. I prefer to use a half inch of water in the pan, rather than any oil. Once it’s done, I throw on some cajun spices, and cook for a minute or two longer so they really attach.
  2. Set the chicken aside to cool
  3. Prepare some romaine, iceberg or other favorite lettuce
  4. Grab some fresh baby spinach leaves
  5. Thinly slice some red bell pepper
  6. Open up a can of black beans, drain and rinse very well
  7. Lay out in a large bowl, or plate: lettuce, spinach, black beans, and chicken on top.
  8. Garnish with red bell peppers.
  9. If you want, add a splash of olive oil and lemon juice.

Enjoy!! I really enjoy this for lunch, and it’s easy to make and pack to take with you.


Summer Bean Meal 2: Italian Beef Strip salad with white beans

This is a newer invention of mine, but I really enjoy it for variety. The flavours are quite different to most meals I prepare on slow carb.

  1. Prepare some fresh steaks with a little pepper and italian seasoning mix (make sure it’s not one with sugar added, and try to get a low sodium one too) on both sides.
  2. Heat a pan with a bit of olive oil, ghee or butter, at around 60-70% heat.
  3. Once the pan is hot, drop the steaks in, and let them sear, to a deep mahogany brown on the first side, then flip.
  4. Depending on thickness, cook for around 5 minutes, take off the heat, put the steak on a plate and cover in tin foil. Set it aside for now.
  5. Open up a can of white beans, drain well.
  6. Wash some fresh baby spinach.
  7. Slice your steak thinly, being careful to keep some of the juices on the plate you’re slicing on.
  8. Serve with Spinach as a base, white beans on next, and steak on top.
  9. Dribble on some juice, and garnish with slivered almonds.

This dish is really simple, but very tasty too. I really like the change in texture that the white beans offer.


Summer Bean Meal 3: Salmon and Red Bean Mash

This meal is a departure from the baby spinach (some people may be breathing a sigh of relief here ;) – and instead it uses some nice fresh cruciferous veges for color and flavor.

  1. Chop up some broccoli and cauliflower, into bite-sized pieces.
  2. Open a can of red kidney beans, drain and rinse well.
  3. I use frozen salmon filets, which are a good portion and easy to handle.
  4. Prepare a large pan with approx 1/4″ of hot water over med-high heat.
  5. Drop in (careful!) frozen salmon filets, add in a good dash of lemon juice into the water, shake in ample pepper.
  6. Cover with a large lid, reduce heat to low-medium.
  7. Cook, allowing some steam to escape, for approx 5 mins
  8. Prepare a steaming cage/colander in a pot with boiling water.
  9. Heat a pot on medium heat, and add the red kidney beans, cook for approx 10 mins
  10. Flip the salmon filets, cook another 5-10 mins.
  11. Through the broccoli and cauliflower in to be steamed for approx 3-5 mins.
  12. Check the salmon to see if it is cooked through – do not let the water boil dry, so add a little if need be.
  13. Once the salmon is cooked, cook uncovered until almost all liquid is boiled off (should be just about gone)
  14. Mash the red kidney beans once they are soft.
  15. Prepare plate with 1 salmon filet, a good serving of the veges, and a scoop of red kidney bean mash.

Even though this is still a hot dish, I find the fish is a little lighter than a heavy red meat, and this is something I enjoy for dinner. It’s also just as easy to do as a cold salad, although you may want to go with solid beans, because there’s something about cold mash beans that’s a little strange.

Do you have a great summer bean recipe? Is there a way you use them that leaves a light taste on your tongue? Perhaps a meal that still let’s you go for a swim in the lake shortly after? Let me know in the comments below!


This is a guest post from Luke Starbuck at The Four Hour Body Couple


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