Description
The Blue Zones are 5 towns studied for longevity, as they have the highest rates of centenarians. One in particular, Nicoya, Costa Rica has a food combo they refer to as the "Three Sisters". By pairing together butternut squash, beans, and corn, you get a complete protein with lots of fiber, vitamin A, and folate. This can work as a larger bowl for a meatless meal, or as a side to some vegetables and meat.
Time
Prep Time:
15 minutes
Rest Time:
8 hours
Cook Time:
30 minutes
Total Time:
8 hours
45 minutes
Cost
Total Cost:
Cost per Serving:
$0.55
Ingredients
Serving(s)
Beans
- 1 lb Dried beans
- 1 tsp Salt
- 3 cup Water
Squash
- 3 lb Butternut squash
- 2 tbsp Extra virgin olive oil
- 2 tbsp Minced garlic
- 1 tbsp Garlic powder
- 1 tbsp Onion powder
- 2 tsp Black pepper, ground
- 1 tsp Salt
Corn
- 1 lb Frozen corn
- 2 tbsp Lime juice
- 1 tbsp Cumin, ground
- 1 tbsp Oregano, dried
- 1 tsp Salt
Instructions
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- The night before, soak your dry beans with 5 cups (1,200 g) water and 1 tbsp (18 g) salt. In the morning, discard the water, and add your beans to a large slow cooker. Add 1 tsp (6 g) salt and 3 cups (720 g) water. Cover with a lid, and cook on low for about 8 hours, or until the beans are tender and the water is absorbed. This is just my Slow Cooker Dried Beans Recipe
- With about an hour left on the beans, you can prepare the butternut squash. Preheat your oven to 400F, and line a large cookie sheet with parchment paper. Cut into a small dice, and add to the tray. Season with oil, minced garlic, garlic powder, onion powder, black pepper, and salt. Roast at 400F until fork tender and lightly browned, about 30 minutes
- Lastly, we have the corn. Add frozen corn to a large glass bowl, and microwave for 5 minutes to thaw. Season with lime juice, cumin, oregano, and salt
- Finally, combine all 3 sisters together in a large bowl, and serve. Here I'm pairing the sisters with some roasted brussel sprouts and salmon
Nutrition Facts
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Total Fat: 4.4g (6%
6 % of Daily Value (78 g)
)
Saturated Fat: 0.7g (3%
3 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.9g
Monounsaturated Fat: 2.5g
Sodium: 932mg (41%
41 % of Daily Value (2300 mg)
)
Total Carbohydrate: 56.9g (21%
21 % of Daily Value (275 g)
)
Fiber: 11.3g (40%
40 % of Daily Value (28 g)
)
Net Carbs: 45.6g
Total Sugar: 5.3g
Protein: 13.2g (26%
26 % of Daily Value (50 g)
)
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Vitamin B12: 0.0mcg (0%
0 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 154mg (12%
12 % of Daily Value (1300 mg)
)
Iron: 4.27mg (24%
24 % of Daily Value (18 mg)
)
Magnesium: 141mg (34%
34 % of Daily Value (420 mg)
)
Potassium: 1307mg (28%
28 % of Daily Value (4700 mg)
)
:
:
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:
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45.3
:
25.3
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:
9.4
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Sources of Inspiration
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