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It’s Stacy — Healthy Eats: Corn & Black Bean salsa

Corn & Black Bean Salsa

My Great Grandmother, Arizona Henry, was not a chips and salsa person, but she loved black beans. Every time my Grandma served beans for dinner, my sister Lisa and I would sing that song, “Beans, beans, good for your heart, the more you eat, the more you …. ” You guys know which song I am talking about.

Grandma got a good laugh, and so did we. It made our dinner time more entertaining.

Black beans are legumes. They are considered a high-fiber food. Black beans are a highly digestible plant-based protein. They are rich in calcium, selenium, and numerous B vitamins. They have been credited with helping lower cholesterol, blood sugar, and blood pressure. This recipe is a good way to add extra fiber to your diet.

Corn & Black Bean Salsa

2 (15 oz. cans) black beans, drained and rinsed

2 cups of fresh corn, cut off the cob

2 cups fresh tomatoes, diced

1 red pepper, diced

½ cup red onion, chopped finely

5 spring onions, chopped finely

½ cup cilantro, chopped finely

1 tbsp. minced garlic

¼ cup freshly squeezed lime juice

2 tbsp. olive oil

1 tsp. cumin

1 jalapeno, chopped (optional)

  1. Mix all ingredients in a large bowl.
  2. Serve with any nacho chips.

Stacy Schultz is a Registered Dietitian and Certified Diabetes Care and Education Specialist, a former Morgan County Commissioner and is the author of “It’s Stacy’s Grandma ‘Zona’s recipes.” She has been in healthcare for 35 years at War Memorial Hospital.

 

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