Bean Salads: The Urban Shaman Guide

Pick 1-2 Vegetables 

Cucumber (1 medium sized OR 2 Mini)

Tomato (1 medium sized or handful of baby tomatoes)

Pepper (1 whole pepper)

Carrot (1 whole carrot, or handful of baby carrots)

Roasted Beets (pre-made or leftover) 1 medium or 2 small 

Pick 1 Bean (1/4 Cup) 

Kidney Beans 

Pinto Beans

Canellini Beans

Butter Beans

Red Beans 

Black Beans 

ANY BEANS!!!!

Pick 1-3 Fermented Foods

Pick 1 (3 TBS) Pick 2 (1.5 TBS Each) Pick 3 (1 TBS EACH)

Kimchi 

Saurkraut 

Vegetable Saurkraut (such as beet, carrot, mixed, taqueria blend)

Test and taste! Find what works for you, there are a variety of blends available 

Pick 1 Fat

Avocado (1/2 Avocado)

Cheese (recommended goat, feta or other semi-hard creamy cheese) 2 TBS

Shredded Cheese 2 TBS

Nuts/Seeds of your choice 2 TBS

Pick 1-2 Leafy Greens

Recommended 1 cup roughly chopped/shredded in TOTAL 

Arugula 1 cup  

Kale 1 cup 

Cabbage/Purple Cabbage 1 cup 

Lettuce (any variety) 1 cup 

Dandelion Greens  1 cup 

Any leafy greens you have

Protein Boost 

Roasted Tofu Croutons 1/2 Cup 

Grilled Chicken/Animal Protein (1/2 Cup)

Nutritional Yeast 2 TBS

Pink Himalayan Sea Salt 1.5 tsp

Optional Black Pepper 1 tsp 

Optional Extra Virgin Olive Oil 1 TBS

Optional Fresh Lemon/Lime or 1.5 tsp Vinegar (apple cider) 1/2 lemon-1 whole lemon