Black Bean and Corn Salad

Since I received so many positive responses to yesterday’s post about following food rules, I thought I should share a few “food rules” that my fellow bloggers practice. These are healthy, not quirky, and definitely keepers!! If you have not yet read the post…do so now!!

Oh and don’t forget!! Only 2 more days to enter the Kardea Nutrition Bar Giveaway!

Gina from The Candid RD

“I do live by one food rule, religiously (accept for the occasional weekend when I let it slide…) and that is that I try not to consume more than about 25 grams of added sugar each day. IT sounds easy, but it’s not! Added sugar is everywhere. This rule really helps me stay on track with my “healthy eating plan”

Lynn from I’ll Have What She’s Having:

“I think the only food rule I follow is “Eat real food”. I try to avoid processed food as much as I can because I have no idea whats in them.”

Mary from Bites and Bliss:

I live by one food rule religiously:

“Eat what your body wants when it wants it.

Not saying we should run out and buy a cake whenever we crave it..but if your body’s craving carbs, have carbs. If it needs sugar, have fruit. Cravings occur for a reason and it’s usually because our bodies actually *need* that certain macromolecule. And if that happens to be at midnight then so be it.”

Monica from Monica Nelson Fitness:

Listen to your body and nourish it- is my rule.”

Thanks friends for helping to inspire healthy eating practices!!

Okay back to the new recipe! 

Since I don’t have much time this morning, I’m leaving you with a STELLAR recipe that is super tasty, nutritious, and easy to throw together! You will LOVE this one, even those ladies with bean-shy men!! Brandon loved it. Take it from me, print this one out and use it!! You won’t regret it!!!!

Black Bean and Corn Salad:

Makes 8 servings (very generous servings…).

  • 1 (15 oz) can organic black beans, rinsed and drained (no added salt variety preferred)
  • 1 cup frozen corn, thawed
  • 1/2 cup freshly grated parmesan cheese
  • 1/2-3/4 cup diced sweet red pepper
  • 1 zucchini, diced and cubed
  • 1/2 cup diced white onion
  • 3 T cilantro (optional)
  • 1/2 cup diced tomatoes
  • 1 tsp cumin
  • salt and pepper to taste
  • dash of oregano
  • 1/4 cup diced green onion (I did not add this but just thought it would make a great addition!)

For wraps:

  • whole wheat tortilla wraps (I used La Tortilla Factory brand)
  • shredded cheddar cheese
  • salsa
  • sour cream
  • guacamole


Mix all ingredients in large bowl (black beans—>green onion).

Assemble wraps: 1 tortilla + 1/4 cup shredded cheddar + 1/3 cup bean mixture. Roll.

Heat skillet, spray with cooking spray, place wrap seam side down in skillet and cook until heated through and cheese is melted (flipping once). Slice in two and top with salsa, sour cream, and/or guacamole as you like!

I did not use any salsa, sour cream, or guac because we were out and my avocado was old :(   But it was still super tasty without!!

Other ideas for mixture:

  • Salad topper
  • Quesadilla filling
  • Use as a salsa dip with tortilla chips

Nutritional Profile (Bean mixture only): 107 calories, Total Fat: 1.9 g (0.9 g sat.), 3.3 mg cholesterol, 102 mg sodium, 348 mg potassium, 17.6 g carbohydrate, 5.3 g Fiber, 6.7 g protein, 1.7 g sugars

Question: Anyone else feel guilty when having to toss out produce? Even if it’s gone bad?


22 comments to Black Bean and Corn Salad

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