4 Bean Salad

4 Bean Salad

4 Bean Salad

Ideal for ALCAT Day 3

Once again, drawing inspiration from the ALCAT 4-Day Rotation Meal Plan, I designed this 4 Bean Salad to suit me and my kids acceptable foods (for the time being). Our lists will be changing over time as we gradually re-introduce foods to our systems.

I find it a very fun, creative and rewarding process to experiment with this food list. At first it seemed daunting – “how will I ever figure this out” to now realizing that I might have otherwise never considered combining a lot of these foods together.

Food never tasted so good!

The goal is to forever be able to eat a wide variety of wholesome foods but to never eat them too often, ideally keeping 36-48 hours in between each consumption.

The finely diced cauliflower gives the bean salad the appearance of a goat or feta cheese, which is an interesting visual experience for me since I don’t eat any dairy anymore!

4 Bean Salad


Quantities to your liking…make a lot or a little.

  • Green string beans, blanched, stem end removed and cut into inch long pieces
  • Mung beans, pre-soaked and ready for use
  • Pinto beans, pre-soaked and ready for use
  • Black beans, pre-soaked and ready for use
  • Fresh fennel, cut finely to preference
  • Raw cauliflower, cut finely or to preference
  • Raw red pepper cubed
  • Raw red cabbage, sliced finely or to preference
  • Fresh baby arugula


  • Fresh watermelon, cut into small cubes


Combine following ingredients in a small glass jar with tight fitting lid. Shake well.

  • Extra Virgin Olive Oil
  • Tamari
  • Himalayan Sea Salt
  • Rice Wine Vinegar


  1. Combine all 4 Beans, fennel and cauliflower ingredients together. Toss well.
  2. Pour dressing over bean salad. Toss well. Refrigerate for 3 hours or longer.
  3. Before serving, add baby arugula.
  4. Serve with cut up watermelon cubes on top, or leave in a side dish for topping. (Not everyone likes fruit in their salads).



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