Bean and Grain Salad (Provided photo — Yvona Fast)

It’s March. Spring is coming early. Sap is flowing. Snow is gone. Ducks swim in the pond. Crocuses are blooming. Robins and red-winged blackbirds have returned. While enjoying the sun and warmth, I’m worried about what this changing climate means for our future.

It is Lent — a season when many fast or give up certain foods. It is also Ramadan when Muslims fast during the day and eat a big meal after sunset.

March is National Nutrition Month. I think about good nutrition: Vitamins, minerals, fiber and protein. Protein is essential for body functions like building muscles and bones. It also helps maintain a healthy immune system to fight off infections.

Most Americans get plenty of protein, but needs depend on age and weight. Growing children and aging adults need more protein than those in middle age.

Studies have shown that older adults need more protein to maintain muscle mass. You begin to lose muscle mass after age 50, as your level of physical activity decreases. I’ve heard that half of all women and about a third of men over 70 do not get enough protein.

Protein is found in many foods. Meat, fish and eggs are good sources; one egg has about 6 grams of protein, a cup of Greek yogurt has 22 grams, a 4 oz. salmon fillet has about 23 grams, and 4 oz. of chicken has about 31 grams.

Beans and lentils are excellent sources of vegetarian protein. One cup of black beans contains about 15 grams; a cup of cooked lentils has 18 grams of protein.

Grains also have protein. A cup of oats has about 10 grams. Quinoa has 8 grams per cup and contains all eight essential amino acids. It is one of the few sources of complete vegetable protein. Combining beans with grains gives you all of the essential amino acids.

Even vegetables have a little protein; for example, one cup of broccoli or cauliflower has a little over 2 grams of protein.

Adding beans and grains to salads can boost protein content. Here are some ideas — but experiment and create your own!

–

Dilly Corn and Bean Salad

–

Ingredients:

1 1/2 cups whole-kernel corn (1 can)

1 1/2 cups diced cucumber

1/2 cup edamame (frozen, thawed)

1/2 cup peas or green beans (frozen, thawed)

2 hard-cooked eggs

1 cup plain Greek yogurt

1/2 cup fresh dill, minced

Salt and pepper to taste

Directions:

Combine everything in salad bowl. Fold in yogurt and dill. Season to taste.

Serves 3 to 4.

–

Bean and Veggie Salad

–

Ingredients:

1 cup green peas (fresh or frozen, thawed)

1 cup green or wax beans (fresh or frozen, thawed) cut in one-inch lengths

1 cup cooked or canned garbanzo beans

1 cup cooked or canned pink beans

1 cup corn kernels

1 large green pepper, washed, seeded and diced

1 large red pepper, washed, seeded and diced

1 large sweet onion, peeled and diced, optional

1/4 cup finely minced fresh parsley

Dark green lettuce leaves, for serving

Dressing:

1 clove garlic

1/2 teaspoon salt

2 to 3 Tablespoons fresh lime or lemon juice

2 Tablespoons olive oil

1/2 teaspoon basil

1 teaspoon prepared mustard

1 teaspoon honey

1/2 teaspoon black pepper

1/2 teaspoon turmeric

Directions:

In a large bowl, combine all salad ingredients, except the lettuce, and toss gently. Crush garlic with salt.

In a small bowl, whisk together lime juice, olive oil, mustard, and honey. Whisk in basil, pepper, and crushed garlic.

Pour over salad ingredients; stir to combine.

Line individual salad bowls with several lettuce leaves. Top with a scoop of the salad. Serve at once.

Serves 3 to 4.

–

Bean and Grain Salad

–

Ingredients:

1/3 cup quinoa

1/3 cup broth

1/3 cup water

1 teaspoon olive oil

1 teaspoon tamari

1 Tablespoon apple cider vinegar

1 cup black beans

1 cup edamame

1 cup chopped fresh parsley

Directions:

Bring quinoa, broth and water to a boil. Lower heat to a simmer and cook until liquid is absorbed and quinoa is tender, about 10 minutes. Set aside.

In bowl, combine olive oil, tamari, and apple cider vinegar (or balsamic vinegar). Stir in cooked quinoa, black beans, and edamame. Chop parsley and stir in.

Serves 2.

Option: Replace quinoa with farro, barley, or another grain.

— — —

Author of the award-winning cookbook “Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market,” Yvona Fast lives in Lake Clear and has two passions: Writing and cooking. She can be found at www.yvonafast.com and reached at yvonawrite@yahoo.com or on X, the social media platform formerly known as Twitter: @yvonawrites.