Corn Bean Salsa in
Cucumber cups with Avocado
1 can, fresh or frozen organic corn
1 can organic black beans rinsed
1 red pepper
1 pint of grape tomatoes
1 purple onion
1 jalapeño pepper
1/2 cup chopped cilantro
Juice from one lime
2 tablespoons of apple cider vinegar
3 cucumbers cut in thick rounds with middle scooped out.. be careful not to go all the way through.. I use a teaspoon to scoop out!
1 avocado mashed with cilantro, juice from 1/2 lime and salt and pepper to taste
Chop all veggies and Mix in bowl! The longer this sits the better the flavor is. If you like more spice you can add some hot sauce
Scoop into cut cucumbers and top with mashed avocado for a really nice appetizer or serve with organic corn chips!
This recipe is full of flavor and loaded with nutrients!!
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K.
Bell peppers are an excellent source of vitamin A (in the form of carotenoids), vitamin C and vitamin B6. They are a very good source of folate, molybdenum, vitamin E, dietary fiber, vitamin B2, pantothenic acid, niacin and potassium.
black beans are prized for their high protein and fiber content. They also contain several other key vitamins and minerals that are known to benefit human health.
corn is rich in folic acid, and, “Folate-rich diets have been associated with decreased risk of cardiovascular disease by working in conjunction with vitamin B6 to reduce homocysteine, an amino acid that at high levels is a risk factor for artery blockage, Additionally, folic acid works along with vitamin B12 and vitamin C to help the body use protein, and it is involved in the production of red blood cells and DNA. Folic acid is also involved in normal tissue growth, which is why getting enough folic acid before and during pregnancy helps prevent certain birth.
Karen Burzichelli RN,
Karen’s Healing Kitchen