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Healthy Eating and Recipes

Mythbusters! CORN

Myth 1: Corn is fattening and sugary.
Corn actually has about the same amount of sugar as an apple. Added butter and salt makes corn unhealthy. If you need extra flavor, just add limejuice and cayenne pepper!

Myth 2: Cooking corn makes it less nutritious.
When corn is cooked, the nutrition level increases, not decreases. This occurs because the antioxidant activity is increased and antioxidants help protect the body from cancer and heart disease.

Myth 3: The best way to choose corn is by the color of its kernels.
Variety is far less important than freshness. Color of corn, yellow, white or bi-colored is just a preference. You should choose your corn by it’s age.

Why should you choose cabbage?

• Helps with cholesterol reduction when it’s raw or cooked
• Provides a roll in cancer prevention
• Anti-inflammatory benefits
• Rich in antioxidants
• Benefits our stomach and digestive tract
• Has a sweet and clean taste
• Can eat as a snack or add it to a salad

Beans, Beans…They’re Good For Your Heart!

Black beans are a great food for your body. They can be a complete protein when paired with brown rice. They also help with the digestive tract, cancer prevention, blood sugar regulation and nervous system health. Most of all, they are very good for the preservation of cardiovascular health.

Heart health benefits:
• Abundant in soluble fiber, which is very helpful in lowering blood cholesterol levels
• Contain a variety of both antioxidant and anti-inflammatory properties, which combat cardiovascular disease
• High in foliate, magnesium, zinc and manganese, which all promote good cardiovascular health

Benefits of Quinoa

Protein rich: Quinoa is one of the most protein-rich foods we can eat. It is considered a complete protein; therefore, it contains all nine essential amino acids.

Full of fiber: Quinoa contains almost twice the amount of fiber as other grains. Fiber helps prevent heart disease by reducing high blood pressure and diabetes. It also lowers cholesterol and glucose levels.

Gluten-free: Since quinoa is not a grain, but a seed from a vegetable that is related to Swiss chard, spinach and beets, it contains no gluten.

Contains many healthy extras: Quinoa contains iron, lysine, magnesium and manganese, which provide healthy benefits ranging from protecting red blood cells, growth repair, alleviating migraines to reducing type-2 diabetes.

Baked Tortilla Chips
Yield: 24 chips

• 6 (8-inch) flour tortillas
• Juice from 2 limes
• 1/2 tsp paprika
1. Pre-heat oven to 350°.
2. Cut each tortilla into 8 wedges, and arrange wedges on baking sheets.
3. Brush lime juice onto wedges with a pastry brush.
4. Sprinkle paprika on to wedges.
5. Bake at 350° for 15 minutes, flipping chips halfway through, or until browned and crisp.
6. Cool

Black Bean and Grilled Corn Salsa
Yield: 5 cups

• 1 jalapeno chile
• 1 red bell pepper
• 4 ears fresh corn, shucked
• 1/4 cup lime juice, about 2 limes
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup loosely packed fresh parsley, chopped
• 1/4 cup finely chopped red onion
• 1/2 tsp. minced garlic
• 1 tbsp. olive oil
• 1/4 tsp. cayenne pepper
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
1. Heat grill to medium hot. Place peppers on grill and cook, turning, until skin is black all over, 10-15 minutes. Place grilled peppers in a brown bag; let stand for 10 minutes. Remove peppers from bag, and peel away the charred skin. Do not rinse the peppers
2. Remove and discard stems and seeds of the pepper. Cut into 1/4-inch pieces. Mince the jalapeno and add to the bell pepper.
3. Place ears of corn directly in grill. Cook until brown and tender, turning often, about 10 minutes. Remove from grill, and let cool slightly. Use a sharp knife to cut the kernels off the cob, and set aside.
4. Add limejuice, black beans, parsley, red onion, garlic, olive oil and cayenne pep-per to the pepper mixture, and toss well. Season with salt and pepper, and serve.
Cabbage, Walnut and Cranberry Salad
Greek Revival from the Garden: Growing and Cooking for Life
By: Patricia Moore-Pastides
Yield: 6 servings

• 1/2 small-medium sized cabbage, cored and shredded (6 cups)
• 1 cup walnuts, chopped
• 1 cup dried cranberries
• Several sprigs of fresh oregano
• 1/4 cup extra virgin olive oil
• 2 tbsp. balsamic vinegar
• 2 cloves garlic, minced
• 1 1/2 tsp. dried oregano
• Sea salt and freshly ground black pepper for taste
1. Remove core and outer leaves of the cabbage.
2. Cut the cabbage in half and soak in a pan of warm water.
3. Rinse the cabbage and slice thinly into long thin shreds.
4. In a large mixing bowl, combine the shredded cabbage, chopped walnuts and dried cranberries.
5. Make the dressing by whisking together the olive oil, balsamic vinegar, minced garlic, dried oregano and salt and pepper.
6. Pour the dressing over the cabbage, walnut and cranberry salad, and toss so all cabbage is covered with the dressing.
7. Spoon into individual salad bowls and top with leaves of the fresh oregano, pulled from the stems.

Real Fruit Soda
Greek Revival from the Garden: Growing and Cooking for Life
By: Patricia Moore-Pastides
Yield: 1 glass

• 1/2 glass 100% fruit juice of you choice
• 1/2 glass sodium-free seltzer
• A squeeze of lime juice or a bit of fresh mint
Mix together in a glass and serve.    

Mediterranean Quinoa Salad
Yield: 4 servings

• 3 tbsp. freshly squeezed lemon juice
• 1 tbsp. red wine vinegar
• 1/4 tsp. dried oregano
• 1 clove garlic, finely chopped to paste
• Salt and pepper
• 1/4 cup extra virgin olive oil
• 1 cup quinoa
• 2 cups red and yellow grape tomatoes, halved
• 1 cup pitted Kalamata olives
• 2 green onions, thinly sliced
• 2 pickled cherry peppers, diced
• 1 small red onion, halved and thinly sliced
• 1/2 English cucumber, diced
• Feta, for sprinkling
1. Whisk together the lemon juice, vine-gar, oregano, garlic and some salt and pepper in a small bowl. Slowly whisk in the oil until emulsified. Let sit at room temperature while you prepare the salad to allow the flavors to meld.
2. Rinse the quinoa in a strainer until the water runs clear. Combine the quinoa, 2 cups water, 1 tsp. salt, 1/4 teaspoon pepper in a small saucepan, bring to a boil and cook until the water is absorbed and the quinoa is tender, about 15 minutes.
3. Transfer to a bowl, fluff with a fork and let sit for 5 minutes to cool slightly. Add the tomatoes, olives, green onions, red onions, cucumbers and dressing, and toss to coat. Cover and refrigerate for at least an hour, and up to 8 hours before serving.
4. Just before serving, sprinkle feta on top.