Three Sisters - Squash, Beans, and Corn

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Description
 The Blue Zones are 5 towns studied for longevity, as they have the highest rates of centenarians. One in particular, Nicoya, Costa Rica have a food combo they refer to as the "Three Sisters". By pairing together 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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  1. 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

    2.

  2. With about an hour left on the beans, you can prepare the squash. Preheat your oven to 400F, and line a large cookie sheet with parchment paper. Peel your squash, 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

    3.

  3. 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

    4.
  4. 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

    5.

Nutrition Facts
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Servings: 10
Calories: 298
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Total Fat: 4.4g (6 %)
 Saturated Fat: 0.7g (3 %)
 Polyunsaturated Fat: 0.9g
 Monounsaturated Fat: 2.5g
Cholesterol: 0mg (0 %)
Sodium: 932mg (41 %)
Total Carbohydrate: 56.9g (21 %)
 Fiber: 11.3g (40 %)
 Net Carbs: 45.6g
 Total Sugar: 5.3g
  Added Sugar: 0.0g (0 %)
Protein: 13.2g (26 %)
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Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 154mg (12 %)
Iron: 4.27mg (24 %)
Magnesium: 141mg (34 %)
Potassium: 1307mg (28 %)
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Glycemic Index:
45.1

Glycemic Load:
25.7


Sources of Inspiration
https://www.bluezones.com/2017/11/squash-blue-zones-superfood/

https://www.instagram.com/p/CuxU3ZPpUIt/?igsh=MXZwcjk1NjNubWFzbQ==


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