October Recipe: Black Bean and Corn Salad

This simple black bean and corn salad will build muscles, clean the stomach, and maintain a healthy immune system.

Serve with whole wheat pita bread to get the complete protein that your body needs for strong muscles!

Makes 10 servings at 1/2 cup each.





INGREDIENTS:
1(15-ounce) can low –sodium black beans
1 medium bell pepper
1 fresh tomato
1 cup fresh or frozen corn, thawed
1 clove garlic
1/2 bunch of fresh cilantro
1/4 fresh jalapeno
2 limes
1 teaspoon chili powder
5 medium whole wheat pita pockets


EQUIPMENT:
Can opener
1 large bowl
Strainer or colander
Sharp knife (For adult use only)
Cutting board
Butter knife
Small spoon
Large spoon


1. Wash all produce and rinse beans in strainer. Put into large bowl.
2. Have an adult cut tomatoes into wedges, then cut in small pieces.
3. Have an adult cut pepper in half. Take out all of the seeds! Adult will cut the bell pepper into strips. Cut in small pieces.
4. Rip the leaves off of cilantro into small pieces. Add to bowl.
5. Ask adult to finely chop onion and deseed jalapeno and chop.
6. Have an adult cut lime in wedges. Squeeze over mixture.
7. Mix all other ingredients together.
8. Cut pita in half. Spoon salad on top of or scoop into pita. Enjoy!

October Recipe: Latin American Mixed Vegetables

Latin American Mixed Vegetables

This recipe uses butternut squash, an ingredient native to Latin America. Not only will you get a healthy dose of fiber from the squash to clean your digestive system, you will also get Vitamin C from the other ingredients.

Makes 8 Servings at 1 cup each


INGREDIENTS:

1 lb. package of frozen butternut squash
2 can of black beans
1 yellow onion
2 cloves of garlic
1 zucchini
1 green pepper
2 medium tomatoes
1/2 bunch of cilantro
1 tablespoon olive oil
1 tsp. cumin
Salt and pepper to taste
Optional: jalapeno, deseeded and minced


Equipment:
Large bowl
Frying pan
Cutting board
Knife (use with adult supervision)


Directions:

Prep:
1. With an adult's help, carefully cut the onion into smaller pieces.
2. Finely mince the garlic.
3. Cut the zucchini, tomato, and bell pepper into smaller pieces. Keep separated.
4. Rip the cilantro leaves into smaller pieces.

Cooking:
1. Heat oil. Add onion and garlic and sauté for 5 minutes.
2. Add squash and zucchini. Sauté until crisp-tender
3. Add remaining ingredients.
4. Simmer until hot. Serve warm.

What can you eat this recipe with?

October Harvest of the Month: Winter Squash

October is time for harvest, and one harvest that makes October special is the Winter Squash. You may be wondering, "Winter squash? But it's not even Winter yet!", and yes, it is only Autumn, but please believe that this hard-shelled fruit is ready to help your body this season!



Many people think of pumpkins during this month. Did you know that the pumpkin is a variety of the Winter Squash? Other varieties include:
- spaghetti
- banana
- acorn
- turban
- butternut
- buttercup
- hubbard

These varieties of Winter Squash all come in different colors, from deep orange to tan to green! This means that squash can help our bodies in different ways.

ORANGE fruits and vegetables help keep eyes healthy.

TAN fruits and vegetables help keep the heart healthy.

GREEN fruits and vegetables help bones and teeth strong.

On top of all that, Winter Squash contains:

- Vitamin A to help our eyes today

- Fiber to scrub our stomachs and digestive system clean

- Vitamin C to keep us healthy and give us immunity from sickness

You can even buy butternut squash already cut and cooked in the frozen section!

Whether you put it in a soup or a saute, Winter Squash will give you the nutrients you need to keep healthy as the weather changes. Check back for delicious and easy recipes using this harvest of the month!

Source: Harvest of the Month