The challenges facing our first-response community right now demand action that prioritizes their health and wellness. An excellent first step is to make sure that your food intake is fueling your body and protecting it against fatigue, sluggishness, and illness. Join me as I chat with Melissa Grieves, a lecturer in the Indiana University Department of Public Health, about simple ways to incorporate smart food choices into your daily diet. In fact, here are some recipes to help get you started:

Black Bean and Corn Salad


3 cups fresh corn cut from the cob
3 cups canned black beans, rinsed and drained
2 red peppers, diced
1 jalapeno, cored, diced, and seeded
3 garlic cloves
1 small bunch fresh cilantro, chopped
3 green onions, diced
1/2 teaspoon pepper
1/2 teaspoon salt
1/3 cup lime juice
1/4 cup olive oil


Mix all ingredients and let marinate for several hours. 


  1. After mixing all above ingredients you can mix in a diced avocado for added flavor and healthy monounsaturated fat.
  2. Can increase jalapenos for added kick.
  3. Can roast corn in a toaster oven by spraying with olive oil and roast until spotty brown.


 If using frozen corn, be sure to thaw and drain it before roasting or adding to salad.

Nutritional Information per Serving

Yields 6 servings (~1 ¼ cups per serving)
Calories: 275
Total Fat: 11 g
Saturated Fat: 1.5 g
Polyunsaturated Fat: 1.4 g
Monounsaturated Fat: 6.9 g
Carbohydrate: 39 g
Protein: 11 g

Mole Chicken Chili, Slow Cooker


2 onions, chipped fine
2 tablespoons canola oil
2 tablespoons chili powder
2 tablespoons cocoa
3 garlic cloves, minced
½ teaspoon ground cinnamon
2 cups low-sodium chicken broth
1 (14.5 ounce) can diced tomatoes
½ cup raisins (optional)
¼ cup peanut butter
3 tablespoons instant tapioca
2 teaspoons minced canned chipotle chili in adobo sauce
2 pounds boneless, skinless chicken breast
Salt and pepper – as desired
4 scallions, sliced thin
1 tablespoon sesame seeds, toasted


1. Microwave onions, oil, chili powder, cocoa, garlic, cinnamon, and optional raisins in bowl, stirring occasionally, until onions are softened, about 5 minutes; transfer to slow cooker.

2. Stir broth, tomatoes, and their juice, raisins, peanut butter, tapioca, and chipotle into slow cooker. Season chicken with salt and pepper and place in slow cooker.  Cover and cook until chicken is tender, about 5 hours on low.

3. Transfer chicken to cutting board and cool for about 5 minutes and then shred into pieces. Meanwhile skim any fat from the surface of chili.

4. Stir in shredded chicken and let sit until heated through, about 5 minutes. Stir in scallions, salt and pepper, and serve with sesame seeds. 

Serve over quinoa or brown rice.

Yields 8 servings
Nutritional Information per Serving
Total Fat:  g
Saturated Fat:  g
Polyunsaturated Fat:  g
Monounsaturated Fat:  g
Carbohydrate:  g
Protein:  g

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