VIDEO | Little Choices: Revive Your Salads


As Munson Healthcare Charlevoix Wellness Instructor Rachel Sytsma Reed, PhD, shares, your daily salads don’t have to be so leafy green after all. Adding nuts and seeds, fruits, root and cruciferous veggies, and even heart-healthy starches like sweet potatoes or beans can help you fill up on colorful foods rich in vitamins and fiber. See one of Rachel’s favorite alternative salad recipes following the video below.

Recipe: Warm Black Bean “Salad”

1 serving

In a bowl, layer the following:

  • ½ cup cooked, spiced black beans
  • 1/3 cup garbanzo beans (drained and rinsed from a can)
  • 1/4 – 1/3 cup raisins, per your personal taste
  • 1-2 tbsp. diced red onion
  • 1-2 tbsp. raw, sprouted* pumpkin seeds
  • 2-3 tbsp. raw cashews
  • Top with shredded purple cabbage
  • Salt and pepper to taste (Rachel recommends pink Himalayan salt)

Dress with a small amount of extra virgin olive oil. and 1-2 tablespoons of your favorite vinegar, such as red wine, apple cider, or other fruited assortment. For a sweet kick, add ½ tbsp. of raw honey or a fruit syrup.

Get creative by adding other toppings such as raw hemp seeds, walnuts, shredded carrots, slivered red bell peppers, dried cherries, or chopped raw broccoli florets. Add a vegetarian-friendly cheese or even a dollop of Greek yogurt for a heartier meal.

*soaked in water for 1-2 hours

Learn More Heart Healthy Nutritional Tips

For more of Rachel’s heart-healthy nutritional tips, click one of the choices below:

Related Content: Heart Care at Munson Healthcare