Black bean and corn salsa
This homemade salsa is a great way to add beans and whole grains to your day. It acts as a great appetizer for a party that is packed with flavor and nutrition. Turn this salsa into a delicious main dish taco salad or a simple wrap.
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About the recipe
In my opinion, everyone needs a quick salsa recipe up their sleeve. You’ll find that many of the ingredients in this recipe are ones that you may often have on hand, so keep this in mind for any meal you make that could use a little extra zest to liven it up.
This salsa pairs well with many dishes and snacks. Think tacos, salads, or veggie bowls. Served with organic corn chips, this makes a delicious snack that will leave you feeling full and satisfied. Ready to master a fresh, good-for-you salsa? Let’s get started!
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Ingredients
Directions
01
In a medium-sized bowl mix all ingredients.
02
Cover and refrigerate for at least 1 hour to enhance flavor. Add your choice of variations: cilantro, extra jalapenos, olives, etc.
03
Serve as a side to taco salads, topping for baked potatoes, corn chips, etc.
Tips
Nutrition Facts
Amount per serving
g
Comments (0)
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-It's great to have you visit the site. There are many free resources and a membership. Check out Dr. Cheryl Wellness on instagram for more posts on my nutrition and wellness method.
We read on line that bananas will cancel out the goodness of the other fruits and veggies. Is this true?
-I am a fan of bananas. They get a bad rap on social media with those focused on carbs being bad and looking at continuous blood sugar monitoring. Bananas are a whole plant food loaded with soluble fiber. Soluble fiber helps us bind and delay the surge of blood sugar to improve insulin resistance and helps to keep us full AND removes cholesterol from our body. When we eat bananas as part of a meal or snack that has protein and healthy plant fats, we can get all the wins of bananas with high fiber and healthy carbs and not end up with a blood sugar spike from that meal. For athletes and those exercising regularly, bananas are a great way to fuel the body and replenish the muscle fuel glycogen. So if you are moving and eating healthy meals, bananas can be part of your diet and wellness routine. They are personally one of my favorite fast foods to eat.
Here is my problem- I am a Type I diabetic and 74 grams (in my experience- a recent diagnosis) would take a lot of short acting units of insulin 4 units for 80 grams. I’m concerned about this. Wonder is this is the program for me?
-I specialize in diabetes care and have helped hundreds of people with both type 1 and type 2 diabetes. There is 74 grams of total carbs in this smoothie and 23 grams of these carbs are from fiber since the ingredients are all whole plant foodsI What we teach in Dr. Cheryl Wellness is how to count carbs and focus medication dosages on NET carbs - so this smoothie as it is has 51g of net carbs and this is a full meal replacement that will keep you full for 4 hours. So if you need 1 unit of short acting insulin for every 20 grams of carbohydrate (as you noted in your comment your Rx is with type 1 diabetes), you would need 2.5 units of insulin for this full meal smoothie. I help members adapt a meal plan and wellness routine that works for them even with type 1 diabetes. People with Type 1 Diabetes, you can become insulin resistant and so it takes both food and lifestyle habits to help you become more insulin sensitive and at the same time not let you miss out one getting the healthy antioxidants you need to combat other diseases, have a healthy gut, and add more healthy years. You get these protective antioxidants from whole fruits and vegetables and too many health professionals are stripping these away from those with diabetes with the siloed focus of blood sugar and not exploring ways your body can maximize on all the benefits of whole fruits and vegetable and whole food carbohydrates, protein and fat and at the same time balance your blood sugar to optimize your insulin dosage. For you, I would suggest adding 10 more grams of protein to this smoothie in the form of 1/4 cup more of nuts or adding greek non-fat yogurt or a scoop of pea or whey protein powder if you prefer. I will work with you in my membership to find the right formula for each of your meals so you can optimize your nutrition and balance your blood sugar. I hope you sign up for my weekly email, check out my membership and listen to my weekly podcast "The Wellness Table" on your favorite podcast platform or here on the website on the podcast tab or on Youtube channel Dr Cheryl Wellness. Great to see you here.
Hello Dr. Cheryl! I would love to try this recipe, but the list of ingredients is incomplete as written. Just thought you should know!
Sorry for the delay in response. Just learning how to reply to comments on my new website. I fixed the recipe based on your catching this error and it should be great for you now. Thank you for letting me know. I hope you enjoy this delicious smoothie.
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I am very glad your husband is doing better and finding some solutions for his condition. Great to have you visit Dr. Cheryl Wellness website where my mission is to help you create a diet and wellness routine that combats disease and add more healthy years to your life. This would be great for your husband to combine with any other treatments. Join my weekly email list to get my latest weekly content delivered to your inbox. Listen or watch my weekly podcast The Wellness Table and I invite you to check out my membership.
Thanks Sandra! We love this recipe!
So glad you are enjoying this recipe. It definitely is a family favorite at my house.
Sushi is my fav!!
I love it too! You can get all your healthy foods wrapped up in a sushi roll for a delicious meal.
Love this coffee!
Great to see how to respond to your comments on my new website. Glad you enjoy the superfood coffee. A great start to your day.
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