This colorful salad would be a great addition to a summer barbecue or picnic! This dish is packed with vitamin A, which is a key player in our vision and immune system. It also provides 35% of your daily needs for vitamin C, another immune system component that helps your body to fight off infections. This raw corn salad is also a great source of potassium, which is essential for our body to maintain its water balance, as well as telling our muscles when to move. You could also cook the corn for this salad, which would help release ferulic acid, a phytochemical found in corn that can help to prevent chronic disease.
Alex Lane MS, RDN/LD modified by beryl benbowQuick and Easy Raw Corn SaladPrep Time: 15 minutes
4 ears of corn
2 tomato, chopped or
1 grated apple
1 red onion, chopped
2 carrots, grated
1 small sweet red pepper
1/4 cup apple cider vinegar
2 tablespoons olive oil
1 cup cilantro, chopped
1/4 cup mint, minced
15 oz Can of Black Beans
Cumin, paprika, few drops hot sauce
salt and pepper, to taste
1. Remove the corn kernels from the the cob by running a knife along each side.
2. Mix together all ingredients and enjoy!
Pro tip: Get all the delicious juices from the cob by running the back of your knife along each side of the corn. No toothpicks or floss required!
Pro tip #2: If you’re anything like me, you hate to waste. Instead of throwing away the cobs, you can make a delicious and sweet corn stock by simmering them for 45 minutes with some onions and herbs (optional). Corn soup is awesome!
Per Serving: Calories: 211; Total Fat: 8 g; Saturated Fat: 1 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 47 mg; Potassium: 519 mg; Carbohydrate: 34 g; Fiber: 6 g; Sugar: 12 g; Protein: 5 g
Nutrition Bonus: Vit A: 125%; Vitamin C: 35%; Iron: 5%; Calcium: 1%;