Santa Fe Salad: A Great, Healthy, Versatile, and Easy Meal

Posted: Monday, 2 April 2012 by Strength&Nutrition24/7 in Labels: ,
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Santa Fe Salad
Cilantro Lime Dressing

  • ¼ cup Olive Oil
  • Juice of Two Limes
  • ¼ Cup of Chopped Cilantro
  • 1 tsp. Cumin
  • Salt & Freshly Ground Pepper to Taste


Salad

  • 19 OZ Can Black Beans, Rinsed & Drained
  • 1 Red Bell Pepper, Diced
  • 12 OZ Can Kernel Corn, Drained
  • 1/3 Cup Chopped Red Onion
  • 1 Jalapeno Pepper, Seeded & Minced




Instructions
In medium bowl, whisk together oil and lime Juice. Add cilantro, cumin salt and pepper and mix well. Stir in Salad ingredients and correct seasoning.

Alternatives

  1. Add ground beef made with or without taco mix
  2. Add chicken breast
  3. Use the original or alternatives to make a wrap
  4. Finally use your creativity this is a very versatile salad


Nutrition Facts

Cilantro Lime Dressing
Number of servings 16

Calories 533
Total Fat 54.76g
Carbohydrates 15.75g
Protein  1.72g

Santa Fe Salad
Number of servings 16

Calories 2134
Total fat 9.65g
Carbohydrates 401.48g
Protein 124.14g

Total Nutritional Facts Per Serving

Serving size: ½ cup

Calories 167
Total fat 4.03
Carbohydrates 26.07
Protein 7.87

How it affects your health

This recipe is high in all of the following
  • Calcium: Maintenance of bone
  • Vitamin A: Anti oxident
  • Viatamin C: vital for many physiological functions. Important in synthesis of collagen, components of tendons, ligaments, bones, and blood vessels. Produces carnitine which transports faty acids into the mitochondria which then is is converted into atp. Also serves as an antioxidant
  • Iron:  important in oxygen transportation in the blood
  • Vitamin E Powerful antioxidant
  • Vitamin K is critical for calcium binding to certain proteins


Omega -3
Inflammation is known to greatly increase the risk for heart disease. Omega-3 fatty acids reduce the damaging effects of inflammation and help to manage cholesterol levels by increasing HDL ("good") cholesterol and lowering both LDL ("bad") cholesterol and blood triglycerides.
Clinical studies have shown that omega-3 fatty acids also help to reduce the risk of heart attack and stroke by:10

lowering blood pressure
  • reducing the risk of blood clots and blocked blood vessels
  • protecting against abnormal heart rhythms that can cause sudden death
  • preventing hardening of the arteries


  • Omega-3 fatty acids are important for good vision, brain function and normal growth and development.
  • Omega-6
  • Omega-6 fatty acids are considered essential fatty acids: They are necessary for human health but the body can' t make them -- you have to get them through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, as well as normal growth and development. Also known as polyunsaturated fatty acids (PUFAs), they help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.


Thiamin : 
Is found in high concentration in nerve and muscle cells and can activate ion channels allowing the flow of sodium and calcium. Furthermoree, the coenzyme TPP is important in mitochondrial finction. Various reactions involved in the krebs cycle and pentose phostphate pathway require TPP effective for people who exercise for several consecutive days
Riboflavin: critical in the metabolism of all macronutrients . Fad has very important anti oxidant role. Fad- dependent enzyme, xanthine oxidase, is used to produce among, among other compounds uric acid, uric acid contributes to the total antioxidant capacity more than any other compound

Niacin: 
used in the body as NAD and NadP are coenzymes tha are required by asmany as 200 different enzymes. Essential in catabolism of all essential nutrients as well as synthesis of faty acids and cholesterol 

B6: 
important individually and in concert in various metabolic reactions.

Folate: 
Is a cofactor in the transfer of one carbon- units. By accepting and donating carbon, folate is important in nucleic acid and amino acid metabolism suggesting that defieciencies in highly trained athletes may affect performance

Pantothenic acid: 
Vital in a variety of life- sustaining metabolic reactions including the generation of energy ATP from macronutrients and the synthesis of essential fats, cholesterol, and acetylcholine

Manganese:
Help your body utilize several key nutrients such as biotin, thiamin, ascorbic acid, and choline

  • Keep your bones strong and healthy
  • Help your body synthesize fatty acids and cholestorol
  • Maintain normal blood sugar levels
  • Promote optimal function of your thyroid gland
  • Maintain the health of your nerves
  • Protect your cells from free-radical damage


Copper:
crucial for normal function of the brain and nervous system. It also plays a role in making neurotransmitters, the chemical messengers that facilitate communication between nerve cells, and the movement of electrical impulses along nerves. Copper helps to sustain the elasticity of blood vessels, which allows maintenance of proper blood pressure. The aorta—the main artery that runs from the heart, and the largest in the human body—cannot function fully if its elastic framework is weakened. Since copper is needed for healthy muscle tone and function, it also plays a vital role in the heart.

Zinc 
is involved in various aspects of cellular metabolism including catalytic, structural, and regulatory roles.

Potassium 
may play a role in decreasing blood pressure. Potassium is involved in nerve function, muscle control and blood pressure. Athletes also may need more potassium to replace that lost from muscle during exercise and the smaller amount lost in sweat. Low potassium can cause muscle cramping and cardiovascular irregularities. Eating foods high in potassium can prevent these symptoms. One cup of orange juice, a banana or a potato is sufficient to replace the potassium lost during one to two hours of hard exercise. Sport drinks are poor sources of potassium.

Magnesium Involved in more than 300 essential metabolic reactions. Many of these involves the metabolism of carbohydrates, fats and proteins and nucleic acid




5 comments:

  1. It is a nice one according to ingredients . . . Please upload a picture that we can easily understand how it's look like !!

    nutrition | nutrition articles

  1. Will do, I will make the salad Friday and take a pic

  1. Have you had the opportunity to try the recipe yet?
    Please let me know what you think?

  1. This comment has been removed by the author.
  1. Thank you I am really glad you enjoyed it