Recipe 6:Caprese Salsa

Recipe 6: Caprese salsa

(Serves as a side or snack for 4 people but if you eat the whole bowl by yourself 250 calories)

This salsa is a play on a Caprese salad (which is traditionally tomato, basil, and mozzarella cheese)I have a garden with tomato plants. Some days we will have 10+ tomatoes ripen at the same time. This is my tomato saving recipe.

Ingredients:

3+ tomatoes (depending on size 3 large, or 5 small)

5-10 leaves of basil

1 tablespoon garlic

¼ cup corn kernels

½ can of black beans

3 dashes of oregano

3 dashes salt

3 dashes of pepper

Directions: Chop tomatoes and basil. Boil corn til cooked (following bag direction) if frozen. Rinse beans and drain. Throw everything in a bowl and mix. Chill for an hour. This is one of those recipes that the longer it sits the better it tastes. Enjoy with chips, or add it to a wrap. The proportions can be altered to fit your taste buds. If you enjoy spice, add a jalapeño pepper and some chopped bell pepper. I am a spice wimp so I prefer the mild/sweet version.

(all recipes are originals created by Brittney Owens and are not to be reproduced)

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Tomato: are rich in lycopene, which is a carotenoid. Fruits and vegetables rich in carotenoids are bright red. Lycopene will reduce your risk of developing osteoporosis and help prevent macular degeneration. Eating high levels of lycopene have proven to ward off many cancers. There is no other food as rich in the antioxidant as the tomato. http://healthfood-guide.com/tomatohealthbenefits.aspx

Garlic: garlic contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Black Beans: beans are high in fiber, iron, calcium, magnesium, potassium, and protein. Iron and protein are vital for blood health. I was prescribed a high iron diet by my doctor through my pregnancy for being anemic. Fiber helps to control cholesterol. It acts as a sponge and pulls bad cholesterol from your blood. If a food has fiber it is going to have magnesium. Magnesium helps relieve constipation and may assist with indigestion. Potassium is an electrolyte. Electrolytes are key factors in regulating blood pressure.

Corn: corn is a carbohydrate. It also contains vitamin C, phosphorus, thiamin, and fiber. Phosphorus makes up our bones and teeth. One of its other main purposes is to filter waste in the kidneys. Thiamin is found in complete carbs. It is vital for the function of our Brain, nerves, and muscles. This article has very interesting points on why Thiamin is necessary to your diet and what signs present when your body is deficient. http://www.thenutritiondr.com/what-does-thiamin-do-in-the-bodythiamin-role-in-the-brain-musclealcohol-thiamindeficiency-beri-beri/