Black Bean and Corn Quinoa Salad

Through research I have found that food is a very significant way to reduce inflammation.  Eliminating certain foods from our diet is a powerful way to begin the healing process.  A couple of days ago I made a post about some of my struggles.  When I was first diagnosed with HS, I remember almost fearing when someone would ask us over for dinner.  I wasn't sure if I would be able to eat the food that they were preparing and I was too embarassed to explain why.  I would always bring a little snack for me just in case.  Now that my family and friends are all very aware of my food sensitivities, I found it much easier to prepare my own dish that everyone can share.  Here is one of my favorites.  I love this dish because a little goes a long way.

Important:  It is very important to pay attention to what you are eating because certain foods may affect individuals differently.  For example, I do not have any problem eating corn.  It does not trigger an inflammatory response; however, according to some it could have an inflammatory response.

Nightshades also can cause a problem for certain individuals.  If you are sensitive to nightshades, do not add the tomatoes or red bell pepper.

Ingredients
1 cup Quinoa
1 can black beans, drained (no sugar)      
1 can corn, drained (no sugar)
1/2 red onion, chopped
1 red bell pepper, chopped
1/2 cup parsley, chopped
2 tbsp. red wine vinegar
4 tbsp. extra virgin olive oil
3 cloves garlic, minced
1 tbsp. basil
1 tsp. sea salt
1 tsp. pepper
1 can original Rotel tomatoes, drained (or diced tomatoes)

• Cook quinoa according to package.  Meanwhile, add a splash of olive, garlic and red onion to a skillet on medium heat.  Cook for approximately 2-3 minutes.  Drain black beans and corn, rinse thoroughly with water.  Add black beans, corn, red pepper, parsley, tomatoes, basil and garlic mixture to a large bowl.  Once quinoa is cooked, add to bowl with black bean mixture.  Top with red wine vinegar, olive oil, salt and pepper.  Mix well and refrigerate for at least 2 hours prior to serving. 

Quinoa: Quinoa is high in anti-inflammatory phytonutrients and minerals such as manganese and magnesium.  The anti-inflammatory properties in quinoa make it beneficial in disease treatment and prevention.  Quinoa is a complete source of protein containing all nine essential amino acids.

Black Beans: Insulin and glucose levels are linked to inflammation.  Black beans are said to regulate blood sugar levels.  Black beans are also high in antioxidants which help remove free radicals from the bloodstream.

Corn:  Corn is rich in phytonutrients, specifically carotenoids.  Carotenoids have antioxidant behaviors which help support the immune system.  Corn is loaded with nutrients and fiber which helps control blood insulin levels and aids in digestion.

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Red Bell Pepper:  Red bell peppers are high in antioxidants which help boost the immune system, as well as supporting tissue health.  It is suggested that eating a diet high in antioxidants will help reduce inflammation.  Red bell peppers also contain carotenoids which help support the immune system.

Parsley:  Parsley has anti-inflammatory properties and I consider it a 'superfood'!  Please see my 'Parsley Tea' post for more health benefits.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants. 

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

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