Mango and Black Bean Salad

1½ cups chopped peeled ripe mango
1 cup thinly sliced green onions
½ cup cooked wild or brown rice
3 tsp finely chopped fresh cilantro
2 tablespoons fresh salsa
2 tablespoons fresh lime juice
2 tablespoons extra virgin olive oil
¾ teaspoon salt
¼ tsp freshly ground black pepper
1 (15-ounce) can black beans, rinsed and drained

Combine all ingredients in a large bowl. Toss gently to mix.





Black beans: Why it’s good for you: Irregularity, heart disease, weight management Women average only about a cup a year, a pittance compared to the 50 pounds of pork we gobble at the same time. Like most legumes, black beans are cholesterol-free, almost fat-free, and rich in fiber and nutrients, supplying more than half a day’s requirement for folic acid and hefty amounts of calcium, magnesium, iron and zinc in every serving. They also are loaded with phytochemicals, such as saponins and phytosterols, that lower cancer and heart disease risk, and they are low in the glycemic index, so help regulate blood sugar, as well as appetite. A study from Tulane University School of Public Health in New Orleans found that people who included beans in their diets at least four times a week lowered their heart-disease risk by 22% compared to people whose diets included a serving or less each week. Finally, black beans are the magic combo of water and fiber, so they fill us up on fewer calories than other proteins and are an excellent addition to any weight-loss diet.