Three Sisters: Squash, Beans, and Corn

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

Great

% Daily Values based on a 2,000 calorie diet

Step 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

Step 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

Step 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

Step 4

Finally, combine all 3 sisters together in a large bowl. Serve

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