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Fresh Chunky Salsa with Black Beans & Farmers Market Corn




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Recipe By Penn State Cooperative Extension’s Nutrition Links Program

Get your fresh local produce at the Farmer’s Market while you can! This recipe makes good use of summer bounty.

Nutrition Information Per ½ Cup Serving: 55 Calories; 0g Fat; 0g Saturated fat; 3g Protein; 11g Carbohydrates; 2.5g Dietary fiber; 0mg Cholesterol; 186mg Sodium

Makes about 3 cups

Ingredients

  • 3 ripe tomatoes, washed and coarsely chopped
  • 1 small hot pepper, washed, seeds removed and minced
  • ½ bunch fresh cilantro, washed, chopped
  • ¼ cup finely minced sweet onion
  • 1 cup canned black beans, rinsed and drained
  • 1 to 2 ears fresh corn, husked, kernels cut off cob
  • Juice of ½ fresh lime
  • Pinch of salt and pepper

Directions

    1. COMBINE all ingredients in medium stainless steel or glass bowl.
    2. STIR gently and add pinch of salt and pepper.
    3. SERVE with baked tortilla chips. Also good with grilled chicken, fish, pork or tofu. Cover and refrigerate leftovers.
Photo by Flicker user cogdogblog / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



Move Over, Kale Chips! Kale Buds Are Here

By Lari Robling - April 18th, 2012

High Tunnel farming caught my eye because its extended growing season adds to the amount of local produce we get. While farm manager Aviva Asher was tidying up the winter crop to make way for spring, I discovered another benefit of local growing: use what you’ve got.




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