If you're keen on limiting dairy and gluten intake, another excellent choice is the nutrient-dense navy bean. On their own, navy beans don't pack much flavour, but if you combine them with a few choice companions, you'll likely be pleasantly surprised to welcome them into your weekly menu plan.

Here are just a few reasons for including navy beans in your diet:

Navy beans are abundant in folate, which is essential to supporting your red blood cells and keeping your blood vessels free of damaged caused by a buildup of homocysteine.

They're also rich in tryptophan, an essential amino acid that you need to sleep deeply and stay emotionally calm. If you're an insomniac or have a tendency to feel jittery, it's possible that increasing your intake of tryptophan-rich foods like navy beans can help you in a measurable way.

Navy beans are an excellent source of protein and fiber, so they are helpful for regulating your blood sugar and insulin levels. If you're a diabetic or borderline diabetic, you want to make navy and other beans dietary staples.

Navy beans are a good source of magnesium and potassium - both of these minerals are need to keep your cardiovascular system healthy. Specifically, magnesium is needed to keep your blood vessels optimally relaxed, while potassium is needed by your heart to optimally contract as it pumps blood to the rest of your body.

Navy beans are also a good source of manganese and copper; both of these minerals are needed by an enzyme called superoxide dismutase, which your cells need to neutralize free radicals that are produced within your mitochondria. Put another way, navy beans provide powerful antioxidants that are needed to keep your cells and their energy-producing machinery clear of excess free radicals.

Here's a look at how to combine navy beans with just a few simple ingredients to create a highly satisfying, nutrient-dense meal that is free of gluten, dairy, and excess carbs:

Lime-Marinated Navy Bean Salad

Makes about 4 large servings

Ingredients:

1 1/2 cups cooked can white beans, drained and rinsed

1 large ripe tomato, chopped

Handful of chopped green onions

2 teaspoons minced parsley

1/4 cup fresh lime juice

Extra-virgin olive oil

Sea salt, to taste

Fresh figs (optional)

Chopped capers (optional)

Directions:

1. Place beans in a large bowl with 2 tablespoons of lime juice and 2 tablespoons of extra-virgin olive oil. Season with sea salt, to taste, toss gently to combine well, then cover and refrigerate for one hour.

2. After an hour of marinating in lime juice, add chopped green onions, minced parsley, and chopped tomatoes.

3. Follow with fresh figs and chopped capers for nice blend of natural sweetness and saltiness, then serve to hungry loved ones. You can dish it up as is, or to improve presentation, serve this navy bean salad on a bed of fresh lettuce.

Enjoy the many health benefits of navy beans.

For a picture-free version of this recipe for printing, go here:

Lime-Marinated Navy Bean Salad Recipe