Healthy Out of School Time Recipe – Black Bean and Corn Salsa

LiveWell Greenville’s Out of School Time sites have some healthy snack recipes to share! This delicious black bean and corn salsa recipe comes from Duncan Chapel Elementary School. The salsa can be

Black Bean and Corn Salsa Recipe

1 28oz can diced tomato (flavor of your choice, drained)

1 14oz can yellow corn (drained) 1 16oz can black beans (drained) 1 small purple onion – diced
1/2 to 1 cup chopped cilantro Juice of 1 lime

1/4 cup Balsamic Vinaigrette

1 diced Jalapeno – optional (seeds removed) Garlic powder, salt and pepper to taste

Mix all together and serve cold
Refrigerate left- overs (salsa is even better the next day!)

Serve with tortilla chips, pita chips on baked potatoes, with grilled chicken, on tacos and burritos, or any way you can think of!

*for a larger portion, double all ingredients

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Health benefits of tomatoes include:

  • One serving of red, ripe, raw tomatoes is a good source of Vitamins A, C, K, foliate and potassium
  • Protection against high blood pressure, high cholesterol, strokes, and heart disease
  • Tomatoes make your skin look great. Beta-carotene, also found in carrots and sweetpotatoes, helps protect skin against sun damage
  • Tomatoes build strong bones.
  • Tomatoes are a natural cancer fighter

Health benefits of corn include:

  • Controlling diabetes
  • Prevention of hear ailments
  • Rich source of vitamins A, B, E and many minerals
  • Proves protection against a number of chronic diseases
  • Reducing the risk of various cardiovascular diseases

Health benefits of Black Beans include:

  • Black beans provide special support for digestive track health, and particularly our colon
  • High protein and fiber content – protein helps build strong muscles
  • Maintaining healthy bones – Contains high amounts of iron, phosphorous, calcium, magnesium, manganese, copper and zinc
  • Helps lower blood pressure
  • Helps to lower chance of heart disease

Health benefits of onions include:

  • The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity.
  • Onions contain chromium, which assists in regulating blood sugar.
  • Reduce inflammation and heal infections
  • Encourage a healthy heart in many ways, including “lowering blood pressure and lowering heart attack risk

Health benefits of Cilantro include:

  • Very low in calories and contains no cholesterol
  • Reduces”bad cholesterol” while rising “good cholesterol” levels
  • Good source of minerals like potassium, calcium, manganese, iron, and magnesium
  • Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure.

Health benefits of Balsamic Vinaigrette include:

  • Full of antioxidants, which helps protect your cells
  • Helps to fight cancer
  • Reduces your risk of heart attack
  • Promotes bone health
  • Weight Loss- Balsamic vinegar can also be used as dressing for salads hence a wonderful substitute for fatty acids like mayonnaise.

Health benefits of Limes include:

  • Skin Care
  • Considered a diabetes super food
  • Fiber- can help diabetics maintain their blood sugar levels can also lower bloodpressure and eliminate the presence of LDL cholesterol (“bad” cholesterol)
  • Vitamin-C

Health benefits of garlic include:

  • Includes Vitamin B6, C and Fiber
  • Helps to combat the common cold
  • Helps to reduce high blood pressure
  • Reduces the risk of heart disease

Benefits of jalapeños include:

  • Contains lots of vitamins and minerals
  • Full of antioxidants
  • Helps to boost metabolism


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