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Corn and Black Bean Quinoa Salad + Life Lately

Corn & Black Bean Quinoa Salad - This delicious and nutritious salad can be eaten alone, as a side dish, in a wrap or in a salad with lettuce. Add chicken for some extra protein, avocado for some healthy fats or enjoy as is!

Today I’m sharing an update on my life lately PLUS a Corn and Black Bean Quinoa Salad recipe.  I personally think this salad is delicious, but I may be a bit biased. My original goal when I changed the name of my blog a year (or two?) ago was to share a salad recipe, or other healthy living recipe with every post.  That obviously didn’t happen. But today I’m changing that.

Life Lately

Unfortunately I threw my back out 5 weeks ago and have run only three times since then.  My first run back was a hot, hilly 7k and I lagged WAY behind my friends – I just couldn’t keep up. Given that I was coming back from an injury that’s not really surprising that I couldn’t keep up, but my brain focused instead on the negative.  I wasn’t joyous that I could run again, instead my inner dialogue was belittling me for being so slow. For not losing any of the weight I wanted to lose this year plus a million other negative thoughts. I took a week off after that run to try to really figure out what my goals are and how do I want to get there? 

My first order of business is to work on my inner dialogue and self talk.  My goal is to train myself to focus on the positive, not the negative.  So for my next run I decided to aim for a shorter distance, to go at my own pace, and to go on my own so that I’m not comparing myself.  Comparison is the thief of all joy and all of that mumbo jumbo, right?  I went for a short run last Saturday and instead of focusing on pace or distance, I aimed to run for a specific amount of time (30 minutes) with no set route etc.  I set my ismoothrun app to tell me to run for 2 minutes with 20 second walk breaks.  This was VERY enjoyable – I was happy to be back!

I then went to boot camp class on Monday. I like this class because the ladies are all just like me – we’re all a bit older and struggling to regain our fitness, no one stands out as that super fit 20 yr old who can do everything a million times better.  It’s good for me to be around other ladies just like me plus it’s a super challenging workout.  My core is weak (hence the back injury) and since most of the exercises use just our bodyweight as resistance, it’s a 45 minute class full of planks, burpees and pushups – apparently our trainer knows 101 ways to trick us into working on our core strength. Instead of feeling defeated during our class I focused my brain on thinking about how this class was helping me to get where I want to be with my fitness.  I pictured myself getting stronger and stronger every class – I repeated my mantra: you’re going to get stronger every day.  It was hard not to feel defeated when I needed to take a rest break, but I reminded myself that I’m pretty much starting over and to not be so hard on myself.  I may have repeated the my new mantra over and over:

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You can do this,
don’t be so hard on yourself.

My third run was today. I set a goal of 30 min and ran for 2 minutes with 30 second walk breaks.  It was fun and I didn’t put any pressure on myself to run a certain distance or pace.  This approach to running may be exactly what I need to get my mental strength back.   

Food wise I wasn’t making good choices while I was injured.  I felt defeated and thus I binged on crap food.  This week I started logging my meals again with MyFitnessPal.  It’s funny how my mental state influences what I eat.  As I begin to feel better about myself I find that I seek healthier foods and can make better food choices. I’m trying to apply what I learned from my meeting with the dietitan and am seeking ways to add in more fibre.  Today I added 3/4 of a cup of chickpeas to my salad – boy are they ever filling!! Then I made this salad for my lunches this week:

Corn and Black Bean Quinoa Salad

Corn and Black Bean Quinoa Salad
Serves 10
This delicious and nutritious salad can be eaten alone, as a side dish, in a wrap or in a salad with lettuce. Add chicken for some extra protein, avocado for some healthy fats or enjoy as is!
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218 calories
28 g
0 g
9 g
7 g
1 g
116 g
304 g
2 g
0 g
8 g
Nutrition Facts
Serving Size
116g
Servings
10
Amount Per Serving
Calories 218
Calories from Fat 82
% Daily Value *
Total Fat 9g
14%
Saturated Fat 1g
6%
Trans Fat g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol mg
%
Sodium 304mg
13%
Total Carbohydrates 28g
9%
Dietary Fiber 5g
20%
Sugars 2g
Protein 7g
Vitamin A
10%
Vitamin C
47%
Calcium
2%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 1/2 cups tricolor quinoa
  2. 1 1/2 cups cooked black beans, rinsed if canned
  3. 1 1/2 tablespoons red-wine vinegar
  4. 1 1/2 cups cooked corn
  5. 1 finely chopped green bell pepper
  6. 1 finely chopped red pepper
  7. 1/4 cup finely chopped fresh coriander
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For dressing
  1. 5 tablespoons fresh lemon juice
  2. 1 teaspoon salt
  3. 1 1/4 teaspoons ground cumin
  4. 1/3 cup olive oil
Instructions
  1. With a fine sieve, wash quinoa in cold water until water runs clear.
  2. In a saucepan of salted boiling water cook quinoa for 14 minutes.
  3. While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste.
  4. Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper and coriander - toss well.
For dressing
  1. In a small bowl whisk together lemon juice, salt, and cumin. Add oil in a stream, whisking constantly.
  2. Pour dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered.
beta
calories
218
fat
9g
protein
7g
carbs
28g
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Have a great week everyone!

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Have you ever struggled with your fitness self-confidence?  How did you get it back?

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Corn & Black Bean Quinoa Salad - This delicious and nutritious salad can be eaten alone, as a side dish, in a wrap or in a salad with lettuce. Add chicken for some extra protein, avocado for some healthy fats or enjoy as is!

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