Blueberry & Corn Salsa

When we were growing up, corn on the cob seemed to join us every summer night at the dinner table. It typically replaced our mom’s baked potato, brown rice, barley or other wholesome grain that came to our table in the winter. And we LOVED it. In fact, our dad had taught us the “Lakatos (our last name) method” to eat corn on the cob—where we eat an ear of corn, leave the cob spotless– as if each kernel was perfectly plucked off the cob and at the same time, have the cleanest teeth—not even one messy tooth of corn! Yup, the Lakatos Method made corn not just delicious, but super fun to eat! Try these corn yumsters– Black Bean, Kiwi & Corn Salad and Wine VinaigretteBlack Bean, & Corn Salad Zucchini Boats, and Corn and Edamame Salad

 

As registered dietitians we hear a lot of myths about corn—people think it’s not healthy. BUT, this is a myth—and we love sharing the news below with our clients (and with you—and hope you are smiling the way we do when we tell them it’s more than OK to have corn! Phew! 🙂

 

  • An ear of corn has about 80 calories—the same as an apple, but with one-fourth the sugar. (Keep your corn lean—don’t slather it with butter or salt—or you negate corn’s goodness)
  • Its packed with fiber (about 3 grams in a medium ear) to help stabilize blood sugar and keep you regular.
  • Corn promotes healthy vision—thanks to its’ phytonutrients, lutein and zeaxanthin.
  • The antioxidants in corn that protect against heart disease and cancer actually increase when you cook corn.

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This salsa pairs sweet fruits and vegetables with a dash of cumin to enhance the natural fruity flavors. This snack is so versatile; eat it with yogurt, with some low sodium corn chips, or even with just a spoon alone! It is so tasty and delicious; every bite is nutritious and wholesome. Spice it up, spice it down, whatever you do it’s a tasty treat!

 

Blueberry & Corn Salsablog facebook pinterest

Scoop up some nutrition by making this fruity salsa for a snack, a side or a meal–simply add some protein by pairing it with Greek yogurt to make a yummy breakfast or lunch or eat it over fish or chicken for dinner!

 

 

Makes 2 Servings

 

Ingredients:

  • 2 full ears of fresh sweet corn, husked, ideally organic or non-GMO
  • 2 cup fresh blueberries
  • 1⁄4 cup finely chopped red onion
  • 1⁄4 cup chopped fresh cilantro
  • 3 tablespoons fresh lime juice
  • 1⁄2 teaspoon ground cumin

 

Instructions

  • In a deep pan, bring water to boiling. Add corn. Cook, covered, 5 minutes, or until tender.
  • When cool enough to handle, cut corn from cobs. In a serving bowl combine corn, blueberries, red onion, and cilantro.
  • Toss in lime juice and cumin.
  • We recommend covering and refrigerating overnight, for best results. Enjoy!

 

Nutritional Information:

Per 1 cup

Calories 85; Fat 0g; Saturated Fat 0g; Carbohydrates 20g; Protein 2g; Cholesterol 0mg; Sodium 1mg; Fiber 4g

Blueberry & Corn Salsa
 
Author:
Serves: 2 servings
Ingredients
  • 2 full ears of fresh sweet corn, husked, ideally organic or non-GMO
  • 2 cup fresh blueberries
  • 1⁄4 cup finely chopped red onion
  • 1⁄4 cup chopped fresh cilantro
  • 3 tablespoons fresh lime juice
  • 1⁄2 teaspoon ground cumin
Instructions
  1. In a deep pan, bring water to boiling. Add corn. Cook, covered, 5 minutes, or until tender.
  2. When cool enough to handle, cut corn from cobs. In a serving bowl combine corn, blueberries, red onion, and cilantro.
  3. Toss in lime juice and cumin.
  4. We recommend covering and refrigerating overnight, for best results. Enjoy!
Nutrition Information
Serving size: 1 cup Calories: 85 Fat: 0 Saturated fat: 0 Carbohydrates: 20 Sodium: 1 Fiber: 4 Protein: 2 Cholesterol: 0

 

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