As A Dietitian, This Mega-Viral TikTok Salad Trend Is One That I Stand Behind 100% — Here's Why
A hearty, make-ahead dish that is packed with beans and vegetables... Where do I sign up?
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If you've been on social media over the past year, chances are you've heard of the Dense Bean Salad. While not a new concept, it was popularized on TikTok this past year by creator Violet Witchel.
I think most of us can agree that if eating healthier were easy, delicious, AND budget-friendly, we'd all put down the takeout menu and eat homemade a little more often. Lucky for us, this trend gave us the idea and inspiration for a simple way to eat better! Not only that, but it gives us flexibility and room to get creative, customize, and try something new.
The parameters of a dense bean salad are:
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As a dietitian, I can usually get behind something that gets people to eat more beans, whether it's adding canned beans to your soup, chickpeas to your brownies, or lentils to your muffins (really!). There are infinite ways to get your bean on.
Here's why I'm obsessed with beans: Sure, they may get a bad rap, but beans are pretty great. If you've ever heard the tune "beans, beans, the magical fruit, the more you eat the more you..." — you'll understand why some people are hesitant to eat them regularly.
Beans are a good source of protein and fiber (both of which keep you feeling full), and are great for your heart health, blood sugar regulation, and digestion. They are also a good source of nutrients like iron, magnesium, and zinc, as well as prebiotics... aka fiber that feeds your gut bacteria. A healthy gut means a healthy you!
As a dietitian, I see people who are looking for make-ahead meals that get better with time... not ones that lose their appeal after 24 hours. Not only that, but if you are taking your lunch on the go, you may not have access to a microwave, so a meal that is ready to go right out of the fridge or lunch box is key.
Building our lunches around this healthy source of protein is a no-brainer. Including protein at meals can help sustain energy (so you don't have that dreaded afternoon slump come 4 p.m.), keep us feeling full, and help with muscle maintenance. There have even been studies that suggest that having protein at lunch can help your brain function throughout the day.
Having a prepared lunch can not only help you stay on track with your wellness goals, but it's good for your wallet, too! Canned beans are an affordable protein source, making these salads budget-friendly. I love using them as a way to use up some of the random veggies I have in the fridge, from half-eaten bell peppers to that quarter red onion you've been ignoring on your shelf.
If you're like me, you'll get bored with your lunch after a couple of days, which is why I love how customizable these can be. Here are some of my favorite ways to hop on this trend:
So go ahead: Buy those beans and BYODBS to work today.
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