Olive Oil: Olive oil contains oleocanthal, an anti-inammatory molecule that plays a role in the prevention of certain chronic diseases. Moreover, hydroxytyrosol and taxifolin help inhibit the formation of new blood vessels, which could help slow the growth of certain cancers. Choose virgin or extra virgin olive oils, which contain more polyphenols, including oleocanthal, which is easy to recognize as it produces a slight tickle in the throat.

White Bean Salad with Arugula and Cashews

Author: Food Innovation & Research Studio (FIRSt), George Brown College, Toronto

4 Servings    10 Minutes


  • 1 can White kidney beans, drained and rinsed
  • ¼ cup Olive Oil
  • 1 tbsp Lemon Juice
  • 1 tsp  Salt
  • ½ tsp Black Pepper
  • 2 cups  Grape tomatoes, halved lengthwise
  • 2 cups Baby arugula
  • 1 each Avocado, diced
  • ½ cup Dry-roasted cashews, roughly chopped 
  • 1 tsp Lemon zest


  1. In a large mixing bowl, whisk together the olive oil, lemon juice, salt and pepper.
  2. Add the white beans, tomatoes, arugula, and avocado. Mix to combine.
  3. Plate the salad and add the cashew nuts and the lemon zest on top

  • For cost savings, try using dried beans instead. To prepare the dry beans, soak 1 cup of beans in water overnight. The next day, drain the water from the beans and put in a medium pot with fresh water and cook for 35-45 minutes or until soft.