Salsa Sam, Let’s Make a Meal!

Pin It

Last night I was doing my nightly Instagram creeping when I came across the profile of Joel Rosa (@JDABIG1) a vegan firefighter/paramedic from Maryland who’s also big into crossfit and did I mention, a total hottie?  Joel’s instagram was filled with all kinds of plant-based food porn – and more specifically, great meal ideas for vegan athletes and bodybuilders.

This one in particular he titled the “Perfect Pick Me Up” but since it’s very much a salsa-based meal and I’m of course Salsa Sam and this is MY post, I’ve cleverly renamed it “Salsa Sam, Let’s Make a Meal.”

What I love about this recipe is that it provides you with the best possible protein combination.  As vegans, we do need to pay close attention to the protein sources we eat as plant based foods are considered “incomplete” proteins.

That doesn’t mean they don’t contain enough protein, it just means they don’t contain ALL the essential amino acids.  Amino acids are the building blocks of protein. Your body needs them to make the protein structures that build & maintain healthy tissue which in turn, will get you JACKED 🙂

While animal proteins contain all the essential amino acids, plant proteins are a little different.  Brown rice for instance, is low in lysine.  However, beans contain a lot of lysine.  So when you combine the two, it becomes a “complete” protein.  If you want to learn more about plant-based proteins, check out this great little video from the folks at Vega.

Proteins aside, Joel’s recipe is the perfect warm-weather dish.  Simple to prepare, colourful and flavourful, it combines sweet corn, black beans, fresh tomatoes and zesty cilantro in a high-fiber (perfect for post workout) meal.  Serve with brown rice and enjoy!


1 can of black beans

1 can of corn

1 bunch cilantro, chopped

2 plum tomatoes

1 bunch green onions, chopped (even the white part)

1 jalapeno, chopped

2 cloves of garlic, pressed or chopped

Juice of half a lemon

Salt, pepper, paprika & cumin to taste


Mix ingredients together and let sit in the fridge for about an hour to allow all of the flavours to settle.  Serve over cooked brown rice.

You can see more of Joel’s recipes via his Instagram.  How could you not want to follow this cutie?

–      Salsa Sam Shorkey (@samanthashorkey on Twitter, @samshorkey on Instagram)



  1. Joel Rosario says:

    This is fantastic Sam! Thanks for the love!

Speak Your Mind