MORRIS PLAINS, NJ – Interfaith Food Pantry’s Katy Galton is in the IFP Healthy Choices kitchen whipping up a salad for Cinco de Mayo.
“The IFP Healthy Choices Nutrition Education Program address community wide issues by ensuring individuals and families not only have access to fresh produce, low fat dairy and proteins, but also ensures that people know hot to prepare the foods we are giving them”, said Carolyn Lake, Executive Director for the Interfaith Food Pantry. “There is a definitive link between food insecurity and instances of diet-related illnesses such as hypertension and diabetes”
“Prior to COVID the Interfaith Food Pantry offered cooking demonstrations, recipes and samples in our Kitchen”, continued Lake. “Like the rest of the world we needed to go virtual and now offer the demonstrations online, but we are still receiving reports of clients losing weight and entire families eating healthier. “
According to Galton, there’s lutein in the corn and greens. The darker the lettuce the better! Try using spinach or romaine lettuce. The peppers and tomatoes are a source of vitamin C. The oil in the salad dressing contains vitamin E and also helps your body absorb the lutein. You’ll get zinc from the beans!
Mexican Salad Bowl
1 15 oz. can kidney beans, drained
1 16 or 17 oz. can low-sodium, whole kernel corn, drained
2 medium tomatoes diced ½ cup chopped green pepper
4 green onions thinly sliced or ¼ cup chopped onions
½ cup non-fat Italian salad dressing or ½ cup of homemade vinaigrette (see the recipe below)
1 teaspoon chili powder 2-3 cups lettuce chopped or torn into pieces
1. Drain kidney beans in colander. Rinse and drain again.
2. Combine beans, corn, tomatoes, green pepper, and onions in a large salad bowl.
3. Combine salad dressing and chili powder. If you are making your own dressing the chili powder is added to that instead.
4. Pour over vegetable mixture and toss gently to blend. Cover.
5. Refrigerate for at least one hour.
6. Gently mix in lettuce before serving.
For variety add: Sliced cucumbers, avocado, zucchini, mushrooms Shredded cheese
2 tablespoon red wine or balsamic vinegar or lime juice
4 tablespoons olive oil or canola oil
1 clove garlic minced, or ½ teaspoon garlic powder
1 teaspoon chili powder
Salt & pepper to taste
Add as you like –
1 teaspoon minced onion
¼ teaspoon Dijon mustard
1 ½ teaspoons of chopped fresh herbs, such as basil, thyme, cilantro or oregano
Combine all the ingredients in a small glass jar with a tight fitting lid, tighten the lid, shake, and serve.
Recipe from www.fruitandveggiesmorematters.org