Fresh Three Bean and Corn Salad

Summer is here – hip hip hooray!  Long, lazy days, family gatherings, potlucks, cool early mornings, swimming, puzzles, and monsoon season are just a few of my favorite things about this time of year.

It’s also stifling hot in Arizona, which means I keep cooking to a bare minimum. Salads, soups made in the blender, grilled veggies, crock pot meals, and smoothies are so easy to prepare, and don’t heat up the kitchen.

Fresh Three Bean and Corn Salad | Grow Eat Glow

Whether you’re making a salad-for-dinner, potluck dish, or flavorful and filling lunch for the week, Fresh Three Bean and Corn Salad is your answer!  It’s easy to throw together, and is perfect on its own or as a side dish.  It’s pretty and colorful, and contains amazingly healthy herbs like parsley, oregano, and mint.  And the combination of herbs, garlic, and lemon is seriously refreshing!

I was first introduced to this salad at a work potluck.  Did I eat more than my share of this delightfulness?  Yes.  Yes I did.

With mint lodged between my teeth, I begged my coworker for her amazing recipe.  She graciously shared it (and informed me of my mint situation.  Thank you, Victoria!).  The original recipe can be found here.

Are you ready to make this delightful salad?  Here’s what you’ll need:

Fresh Three Bean and Corn Salad

Prep Time: 10 minutes

Total Time: 10 minutes

Serving Size: 8

Fresh Three Bean and Corn Salad


  • 1 (15 oz can) kidney beans
  • 1 (15 oz can) black beans
  • 1 (15 oz can) cannelloni beans
  • 2 ears corn on the cob (uncooked), or 15 oz can corn
  • 1 tomato, chopped
  • 1 small onion, chopped
  • 1 clove garlic, minced
  • 1 tsp. dried oregano
  • 1 small bunch fresh mint, chopped
  • 1 small bunch fresh parsley, chopped
  • Juice of two lemons
  • 1/4 cup olive oil
  • 1 tsp. maple syrup
  • Salt and pepper, to taste


  1. Drain and rinse all beans.
  2. Cut the kernels off the corn cobs, or rinse and drain the corn if using canned.
  3. Combine beans, corn, tomato, and onion in large bowl. Lightly toss.
  4. Combine garlic, oregano, mint, parsley, lemon juice, olive oil, and maple syrup in small bowl. Whisk and season with salt and pepper. Add the dressing to bean/corn mixture and stir.
  5. Refrigerate before serving.


Longer refrigeration time will allow the flavors to blend.

 Do you cook differently in the summer?  Are there certain “cooling” ingredients you’re drawn to when it’s hot outside?  Drop me a line, I’d love to hear how you beat the heat in the kitchen!

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Got Hypothyroidism? Here’s What You Need to Know

You’re exhausted yet you have trouble sleeping at night.  You can’t lose weight no matter how much you diet and exercise.  You’re always constipated, and annoyed with everyone around you.  If this sounds like your day to day life, you could be one of the 20 million Americans with a thyroid disorder (American Thyroid Association).

If you’ve been diagnosed or believe you may have hypothyroidism, there are steps you can take to support your body systems.  Even if you’re taking medication for your condition, it’s crucial to supply the body with certain nutrients that are often deficient in individuals with an under-active thyroid gland.

What does the thyroid do?

The thyroid is a butterfly-shaped gland found at the base of the neck. This small gland is responsible for a number of critical body functions, including metabolism, body temperature, heart function, weight, fertility, blood pressure, and energy levels.

The thyroid works with other endocrine glands. Signals are sent between these glands and tell the thyroid when to produce hormones (T4 and T3). T4 needs to convert to T3, which is the “active hormone”. This conversion takes place mainly in the liver and tissues (Bauman, 2015).

What is hypothyroidism?

Issues arise when there is a disruption in gland communication, when the body doesn’t convert T4 to active T3, and/or when the thyroid doesn’t produce enough thyroid hormone. This is called hypothyroidism, and affects the entire body. Because the thyroid is responsible for so many body functions, day-to-day life can be deeply affected by this condition.

Got Hypothyroidism? Here's What You Need to Know|Grow Eat Glow

Is Hashimoto’s the same as hypothyroidism?

No. Also known as autoimmune thyroiditis, Hashimoto’s is an autoimmune condition where the immune system attacks the thyroid. This causes inflammation and leads to an underactive thyroid gland. Antibodies eventually destroy the thyroid. A person may have Hashimoto’s disease but not be hypothyroid. In fact, it’s not uncommon for an individual with Hashimoto’s to cycle between hypo- and hyperthyroidism (Shoman, 2014).

What factors lead to hypothyroidism?

  • Hashimoto’s (most common cause)
  • Treatment for hyperthyroidism and thyroid cancer
  • Stress and elevated cortisol levels
  • Certain medications (lithium, birth control, anti-thyroid)
  • Certain vitamin/mineral deficiencies: iodine, tyrosine, zinc, iron, selenium, copper, A and B vitamins (Bauman, 2015)

Food and Your Thyroid

Eating organic, fresh, seasonal, local, and unprocessed food is essential, especially when healing the body. Pesticides, antibiotics, and chemicals found in conventional/processed foods delay the healing process and Got Hypothyroidism? Here's What You Need to Know|Grow Eat Glowpromote disease.

Protein – eat organic and free-range meat/eggs. Commercial meat (and dairy) contains antibiotics, which disrupt the thyroid. Try to eat plant or animal protein with each meal to keep blood sugar stable and energy up.

Healthy Fats and Oils – avocados, coconut oil, olive oil, raw butter, nuts, and seeds.

Fruits/Vegetables – eat a colorful variety of fruits and veggies (5-9 servings per day).

Herbs – black pepper, garlic, ginger, turmeric, cilantro, cinnamon, mint, parsley, and rosemary are warming and help raise the body’s metabolism.

Sea Vegetables – an excellent source of iodine and trace minerals. Sea veggies include agar agar, bladderwrack, dulse, hijiki, kombu, nori, and wakame. These can be taken as a supplement or enjoyed in a salad or as a wrap.

Foods to Avoid

Gluten – new evidence reveals a link between thyroid conditions and gluten intolerance due to similarities between gluten molecules and thyroid tissue (Kresser, 2010). Learn more about gluten here.

Iodized Salt – table salt is processed, bleached, and stripped of minerals. Instead, use Pink Himalayan salt, which is unprocessed and includes 84 trace minerals the body needs.

Soy – soy is disruptive to the endocrine system, known to negatively affect estrogen, and most soy is genetically modified. Acceptable soy foods are fermented and include tempeh, natto, and miso (Bauman, 2015).

Junk Food/Processed Food – ingredients cause inflammation and inhibit conversion of T4 to T3.

Aspartame – also known as Equal or Nutrasweet, chemicals in this sugar alternative may cause thyroid malfunction. Use stevia, honey, or maple syrup to sweeten instead (

What About Goitrogens?

Goitrogens interfere with iodine uptake, which is essential for thyroid function. There is much debate whether or not “goitrogenic” foods affect thyroid function. Peanuts, millet, soy and cruciferous foods are considered goitrogenic. Most soy should be avoided for the reasons mentioned above. Cruciferous foods such as kale, spinach, broccoli, Brussels sprouts, mustard greens, etc. must be consumed raw and in large quantities (more than 4 cups per day) to affect an individual with an existing thyroid condition. If you’re worried about eating cruciferous veggies, cooking or lightly steaming will remove goitrogenic compounds (

Nutritional Support

Balancing hormones is a priority when healing a thyroid issue.  Because certain vitamins and minerals are lacking in hypothyroidism, it’s important to eat foods high in these nutrients and supplement when necessary.  What you eat has a big impact on your road to recovery.

  • Essential Fatty Acids – 1,000 to 2,000 mg per day. Foods include flaxseeds, walnuts, sardines, salmon, and Brussels sprouts.
  • Vitamin B Complex – may be included in multivitamin or take a Vitamin B complex supplement. The B vitamins work together and are found in a variety of vegetables and animal protein.
  • Magnesium – 200 mg 2x per day. Foods include dark leafy greens, nuts and seeds, fish, beans, and lentils.
  • Selenium – 200 mcg for 3 months. Foods include Brazil nuts, fish, crimini mushrooms, oats, sunflower seeds, and brown rice.
  • Iodine – avoid bromine, chlorine and fluoride, which deplete iodine. Use supplements under a physician’s guidance. Foods include seaweed, wild caught seafood, and Pink Himalayan salt.
  • Vitamin D3 – 1,000 – 5,000 IU per day. Beef, liver, cheese, egg yolks, and fatty fish are good sources of this vitamin. Sunlight is the best way to get your Vitamin D.
  • L-Tyrosine – 500 mg 2x per day. Egg whites, salmon, turkey breast, seaweed and mustard greens are great food sources.
  • Zinc – 30 – 50 mg of chelated form per day if deficient. Foods include oysters, organic beef, sesame and pumpkin seeds, and crab (Bauman 2015).

Lifestyle SupportGot Hypothyroidism? Here's What You Need to Know|Grow Eat Glow

Stress has a big impact on the endocrine system, particularly the thyroid and adrenal glands. Additionally, it’s common for individuals with a thyroid condition to also have issues with adrenal function (the glands that control how we respond to stress).  It’s important to reduce stress in order to allow the body to heal. Yoga, meditation, exercise, journal writing, acupuncture, getting at least 8 hours of sleep, and even talking with a therapist are ways we can reduce stress and nourish our body, mind, and spirit (Bauman 2015).


American Thyroid Association. Retrieved on June 6, 2015 from

Bauman, E. & Friedlander, J. (2015). Therapeutic Nutrition, Part 1. Penngrove, CA: Bauman College.

Kresser, C. (2010). The Gluten-Thyroid Connection.  Retrieved from

Low Thyroid Diet. Foods to Eat, Foods to Avoid. Retrieved on March 16, 2015 from

Shoman, M. (2014). Hashimoto’s vs. Hypothyroidism: What’s the Difference? Retrieved from

World’s Healthiest Foods. Retrieved on March 16, 2015 from

Broiled Grapefruit and a Spring Luncheon

Spring.  A time to plant gardens, bare arms and legs, spring clean, and enjoy the outdoors.  It’s a season of renewal and growth, for the earth as well as us humans.  Spring is the time to shed our winter coats, heavy boots and sweaters, as well as old thoughts and habits that no longer serve us.  Release the old and welcome the new!

Spring also means new seasonal produce.  As I’ve progressed through my whole foods journey, I notice that I instinctively crave lighter foods that energize rather than weigh me down as the weather warms up.  What about you?  Do your food choices change with the seasons?

Broiled Grapefruit and a Spring Luncheon|Grow Eat Glow

Last week I hosted a simple luncheon for two special friends, Myda and Ana.  Let me just take a moment to tell you how much I adore these girls.  Deep conversations into the early morning hours.  Feeling connected.  Joyful.  Supportive.  Positive.  Authentic.  Beautiful inside and out!  Every girl should have friends like these.

I decided to serve them my latest recipe – Purple Cabbage Kale Salad.  This delicious, nutrient-packed salad is very simple – kale, purple cabbage, carrots, and sunflower seeds with a lemony horseradish mustard dressing.  I beefed it up by adding roasted sweet potato and eggplant, which was a perfect addition!

Broiled Grapefruit and a Spring Luncheon|Grow Eat Glow

I also had fun making a special lunch for Ana’s son.  His meal consisted of cheese wrapped in ham, orange slices, gluten free crackers, and almonds mixed with chocolate and yogurt covered raisins.

I just love those little kid trays with the separate compartments. They remind me of the school lunch trays from the ’70s.  Even though my boys are way too old for these trays, I have a few on hand for little guests.

Isn’t he a sweetheart?  That face.

Broiled Grapefruit and a Spring Luncheon|Grow Eat Glow

Dessert was also light and simple.  A Boot Camp friend gifted me with several grapefruits from her bountiful citrus trees.  I drizzled the grapefruit with honey and sprinkled chopped basil over the top.  Then I broiled the grapefruit for a few minutes, until the edges turned golden brown.

I’m not too shy to say that it was amazingly good and refreshing!

Broiled Grapefruit and a Spring Luncheon|Grow Eat Glow

If you’re not into grapefruit because of the tartness, give this recipe a try.  Broiling the fruit mellows that tart taste, and the honey adds the perfect amount of sweetness.  It’s yummy, simple, and makes a beautiful dessert presentation!

Broiled Grapefruit and a Spring Luncheon

Broiled Grapefruit and a Spring Luncheon


  • Grapefruit (1/2 grapefruit per person)
  • Honey (1 teaspoon per person)
  • Basil, chopped


  1. Turn on broiler to low setting.
  2. Cut grapefruit in half and place on baking sheet.
  3. Drizzle honey and basil over grapefruit halves.
  4. Broil, checking every 30 seconds or so until the edges are golden brown.
  5. Serve immediately.

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Purple Cabbage Kale Salad

February and March have flown by, haven’t they?

I simply cannot believe it’s the last week of March.  I’ve been so busy with school that I neglected Grow Eat Glow this month.  How I miss the photographing and the story writing and recipe sharing!  The good news is that I’m learning so much and can’t wait to share all the fantastic information with you!  My mid-term is in April, and then I move on to Therapeutics.  Still a ways to go, but it’s so exciting to progress to the next phase!

Purple Cabbage Kale Salad|Grow Eat Glow

I came across this lovely Purple Cabbage Kale recipe today because 1) I was hungry and, 2) I had a bunch of kale and purple cabbage in my fridge.  The kale came from a friend’s garden, and let me just say: backyard garden kale is WAY better than store kale!  No bitterness, no tough leaves, just soft, curly goodness.  Kale is a winter crop here in AZ, so I’ll have to wait until the fall to plant it.  Something to look forward to!  Anywhosky, I googled my two main veggies and discovered this delightful bowl of perfection at  I love it when I find a recipe and I have all the necessary items on hand, don’t you?

Purple Cabbage Kale Salad|Grow Eat Glow

I gathered my ingredients and got to work chopping.  The recipe is simple, yet so flavorful and good for you.

And when I say good for you, I mean if this salad were a super hero, it would look like Superman (the Christoper Reeves version, of course), and possess the powers of Iron Man, Yoda, and Gandolph the White combined.  Allow me to state my case with a few key ingredients:

Kale – one of the most nutritious foods on the planet (and Middle Earth), kale is high in vitamins A, K, C and B, as well as calcium and fiber.  It’s anti-inflammatory and anti-cancer.  Kale, will you marry me?

Purple Cabbage – a badass vegetable as well, cabbage is high in vitamins K, C, B, and fiber.  Cabbage offers support for your digestive tract and cardiovascular system, is anti-inflammatory, and the antioxidants found in this food are anti-cancerous.

Carrots – don’t knock the common carrot.  It has tons of vitamin A which is great for eyesight, as well as  biotin, which is good for skin and blood sugar balance.  It’s also a great source of fiber, is anti-inflammatory, and has anti-cancer benefits as well.

Sunflower Seeds – these unassuming seeds are high in vitamins E and B, as well as magnesium, copper, and selenium.  Buy sunflower seeds raw and unsalted to get the most nutrition. I get mine in the bulk bin at Sprouts. (

Apple Cider Vinegar – there are sooo many things to love about ACV.  It’s tart and tangy (perfect to perk up salad dressing), but it also detoxifies the body, regulates pH, lowers blood pressure and cholesterol, and clears skin.  Also anti-inflammatory.

You may have noticed that “anti-inflammatory” came up a lot.  This is key, and I’ll tell you why.

Almost all chronic disease is caused by inflammation.  Autoimmune disease, stroke, arthritis, heart disease, cancer, allergies – all caused by chronic inflammation.  Anti-inflammatory foods provide the body with the nutrition it needs to purify the blood and keep the body in balance.

Now that I’ve sold you on the benefits of this beauty, let’s make it!

Purple Cabbage Kale Salad

Prep Time: 5 minutes

Serving Size: 1

Purple Cabbage Kale Salad


    Salad Dressing
  • 1 tsp olive oil
  • 1 tbsp horseradish mustard or whole grain mustard (I used HR mustard. I highly recommend it)
  • 1 tsp apple cider vinegar
  • 1/2 tbsp honey
  • Salad
  • 1 cup shredded kale
  • 1 cup shredded purple cabbage
  • 1 carrot, julienned
  • 2 tbsp raw sunflower seeds


  1. Mix dressing ingredients.
  2. Chop the salad ingredients and mix into a bowl. Add dressing and mix until coated.
  3. Enjoy!


If the kale seems tough, make the salad with the dressing and allow it to sit in the fridge for an hour or so before serving. Alternatively, you can also massage the kale with a little olive oil to soften it.

I just have to add that not only is this a nutritious lunch or side salad, it is also colorful and so yummy.  In fact, I’ll be making this for lunch tomorrow as well!

I link up to these fun parties!



     The World’s Healthiest Foods. Kale, cabbage, carrots, sunflower seeds. Retrieved from

     Marquis, D. (2013, Mar). How Inflammation Affects Every Aspect of Your Health. Available from

Roasted Buddha Bowl

You’re sitting cross-legged in a meadow, feeling the warm sun caress your skin.  A soft wind plays with the flap on your tent, and you hear wind chimes tinkling in the background.  Soft footsteps approach, and you open your eyes.

“Would you like a Buddha Bowl?”, asks Finn.  He hands you a beautifully carved wooden bowl, filled with greens, grains and veggies, topped with a lemony sauce.  You take a bite and marvel at the perfectly combined tastes dancing in your mouth.  Finn sits next to you and takes a bite of roasted broccoli from his bowl, then closes his eyes and smiles.  Lazily, he opens his ocean blue eyes and gazes at the sky. Then he turns and looks at you; no, looks into you.  His smile disappears and you feel his energy change.  Urgency.  Finn leans toward you and gently sets your Buddha Bowl down.  His kisses taste like fresh lemon.  As you lay back, Finn’s soft, dirty blonde hair falls over your face.  You are One with the Food, One with Finn, and One with the Earth.

Roasted Buddha Bowl|Grow Eat Glow

When I first heard the term “Buddha Bowl,” the above hippie fantasy sequence played in my head.

Then my mind wandered further, and I wondered if a hippie erotica niche market existed, and if not, could I start a market?  Is there a need for hippie erotica?

Google that phrase at your own risk.

Let’s just say I decided to focus my efforts on making my first Buddha Bowl.

Buddha Bowls are versatile but have similar components: grain, protein, vegetables, and a sauce.  Grains can be quinoa, wild or brown rice.  Protein is usually a legume, although shredded chicken would also be divine.  Vegetables can be steamed, sautéed, raw, or roasted.  I like to add greens as well – kale, spinach, or dark green lettuce are my faves.  Keep the sauce simple and let the veggies be the star.  I simply add a little olive oil and a squeeze of lemon.  Hummus is also a perfect addition.

Roasted Buddha Bowl|Grow Eat Glow

For this recipe, I cooked the quinoa whilst roasting the veggies and chick peas.  This recipe makes about three to four servings.  Store leftovers separately in the fridge and use within four days.

Alternatively, you can use leftover veggies and grains from dinner to make a beautiful bowl for lunch the following day.  It’s a nutrition packed meal that will become a favorite!

Roasted Buddha Bowl

Roasted Buddha Bowl


  • 2 cups cooked quinoa, wild rice, or brown rice (I used quinoa)
  • Greens
  • 1 bunch of kale, spinach, or lettuce, torn or shredded (I used kale)
  • Vegetables for Roasting
  • 1 head broccoli
  • 3/4 to 1 lb. Brussels sprouts
  • 1 head cauliflower
  • 1 can chick peas, drained and rinsed
  • Other Veggie Options: sweet potatoes, radishes, carrots, mushrooms (all peeled/chopped)
  • Olive oil
  • Salt/pepper
  • Dressing
  • Juice from 1/2 a lemon
  • Olive oil for drizzling
  • Topping Options
  • Avocado
  • Nutritional yeast
  • Alfalfa sprouts
  • Fresh chopped parsley
  • Hummus
  • Salt/pepper to taste if desired


  1. Preheat oven to 400 degrees.
  2. Peel/chop veggies and place them, and the chick peas, on a rimmed baking sheet in an even layer. Drizzle with olive oil. Add a pinch of salt and pepper if desired.
  3. Bake for 35-40 minutes, stirring veggies 1/2 way through cooking.
  4. While veggies roast, cook quinoa or other grains. Chop kale or other greens.
  5. To serve, layer quinoa, greens, roasted veggies, sauce and toppings into your bowl.
  6. Savor and enjoy.


Adapted from the Simple Veganista

Let’s recap:

Buddha Bowls will make lunch exciting again, and may also transport you to a meadow with strange, shirtless men.  What are you waiting for?

I link up to these fun parties!

~Christi (a.k.a. Willow)

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