Corn is to America what rice is to Asia. Our nation’s story unfolded over countless meals of corn. In the last couple of centuries though the colorful heirloom varieties that used to be common have been replaced by the yellow and white corn we mostly eat today. Fortunately, heirloom corn is making a comeback. Look for it — or request it — at your grocery store or natural foods store. You’ll be rewarded with a rainbow of healthy kernels that have more fiber than yellow corn. Heirloom or not, the first rule of thumb when buying corn is to look for organic and non-GMO corn because conventional crops are heavily sprayed with pesticides. Heirloom corn is by definition non-GMO because it’s typically grown on small family farms. Seeds are saved by farmers to plant the next year and can also be found at seed stores. Try heirloom corn in my Grilled Corn Salad. Sweet grilled corn and abundant late summer produce go perfectly with Chili Lime Dressing.
• 3 ears of grilled corn on the cob
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• ½ cucumber, diced
• 2 ripe peaches, pitted and diced
• 1 small avocado, pitted and diced
• 8 basil leaves, thinly sliced
• juice of 1 lime, plus lime wedges for serving
• 3 tablespoons Chile Lime Dressing, plus more to taste
• sea salt to taste
• ¼ cup mayonnaise
• 1 Tablespoon olive oil
• ¼ cup chopped cilantro, including stems, plus more for garnish
• 1 Tablespoon fresh lime juice, plus extra slices for serving
• ⅓ serrano chile, plus more to taste
• pinch of garlic powder
• pinch of onion powder
• sea salt
1. Make the dressing first. In a small food processor, combine the mayonnaise, olive oil, cilantro, lime, serrano, garlic powder, onion powder and a few generous pinches of salt. Pulse until combined. Chill until ready to use.
2. Slice the kernels off the grilled corn and place in a large bowl. Add the red pepper, green pepper, cucumber, peaches, avocado, basil, lime juice, a few pinches of salt, and toss. Add a few tablespoons of dressing, toss again, then taste and add more dressing and/or salt to taste. Serve with extra dressing and lime slices on the side.
As a certified integrative and functional dietitian, it’s my job to come up with tasty, healthy recipes and meal plans for individuals (neat, I know). Start here, and follow MINT Nutrition on Instagram for more recipes, tips, and insights. To learn more about how our recipes and meals can best serve you and your specific needs, schedule a 15-minute consultation call with MINT Nutrition today.
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