Roasted Corn, Black Bean and Avocado Salad
Cardiovascular disease is America’s No.1 killer, causing more deaths each year than cancer, diabetes and accidents, combined.And while there’s a myth that heart disease affects mostly men, today it is the leading cause of death in women, killing one in three.
When it comes to matters of the heart, how can you make sure yours will keep going pitter-patter, without going ker-plunk? Let us count the ways…
1.Lose excess weight. Obesity is the leading cause of heart disease.
2.Exercise. More women than men are inactive, with about 60% not getting the recommended minimum of 30 minutes of exercise a day.
3.Dont smoke. Smokers double their heart attack risk.
4.Watch cholesterol. 55 million women have high cholesterol.
Add Superfoods for Heart Health to your diet: Start with a diet rich in fruits and vegetables, including these “superfoods” rated tops by a survey of 525 registered dietitians across the country:
Fish: Contains omega-3 oils which reduce triglyceride levels.Other sources: flaxseed oil, walnuts, soybeans.
Beans, peas, lentils: Their soluble fiber helps lower blood cholesterol and break up arterial plaque.
Oatmeal: Contains the soluble fiber beta glucan, which lowers cholesterol and boosts your immune system.
Soy: Soy protein helps lower “bad” LDL cholesterol (for maximum benefit you need 25-50 grams/day).
Olive Oil: Contains monounsaturated fats to lower cholesterol.Other sources: avocados, nuts.
Blueberries: Contain antioxidants and vitamin C, which protect the arteries from damage from free radicals.Other sources: pineapple, strawberries, kiwi, oranges.
Bananas: Rich in potassium, which can help lower blood pressure.
Try this salad recipe that includes beans, olive oil, vegetables, fruits and leafy greens. Visit Salads.Dole.com for this recipe and others to inspire and feed your culinary imagination!
Preheat oven to 450°F.
Rub corn with oil and season with salt. Place on foil-lined pie plate and roast until corn starts to brown, about 10 to 15 minutes. Cool; cut corn kernels off cob.
Divide salad on 2 large plates. Arrange corn, tomato, avocado, black beans and onion on each salad. Toss with Mango Chipotle Dressing, to taste. Refrigerate leftovers.
Mango Chipotle Dressing: Whisk together ingredients
1 large corn-on-the cob, husk removed
1 teaspoon vegetable oil
Salt, to taste
1 pkg. (10 oz.) DOLE® Italian Blend
1 medium tomato, cut into 1/2-inch cubes
1 avocado, peeled, pitted and sliced
1/3 cup drained canned black beans
1/3 cup thinly sliced red onion
Mango Chipotle Dressing:
1/4 cup olive oil
1/4 cup grated Parmesan cheese
1/4 cup finely chopped fresh mango or thawed DOLE Frozen Mango Chunks
3 tablespoons light mayonnaise
1 to 2 tablespoons lime juice
2 to 3 teaspoons minced chipotle peppers in adobo sauce
1 teaspoon minced garlic, salt and ground black pepper, to taste
Makes about 1 cup.
to you by Amy Tobin
Search & Browse
Recipe to Share?Got a special recipe you can't keep under your chef's hat? It's OK, your secret is safe with us — and all our readers.Share With Us
Don't Be A StrangerAmy is all about being social. Take this opportunity to connect with her on Facebook, share ideas and enjoy free tips.Connect With Amy >
Where's Amy?Wondering what Amy is up to? Take a look at her calendar for all upcoming events.View Her Calendar >