Sunday, June 13, 2010

Fresh Corn Salad With Red Bell Pepper And Basil

Break corn in half, lay down horizontally and cut off kernels.

Fresh Corn - A True Sign of Summer
You know it's summer when beautiful ears of white or yellow corn are available at very reasonable prices. And although corn is getting a bad name because of its overuse in our society (for example, being made into unhealthful foods like high fructose corn syrup) fresh organic corn is a good source of important nutrients. Besides being high in fiber, corn provides significant amounts of vitamins B1 and B5 (thiamin and pantothenic acid), folate, vitamin C, phosphorus and manganese. It's also high in fiber. Buying "organic" corn ensures you that it's not genetically modified.

It's Light, Refreshing and Raw
This salad is simple to make as well as light and refreshing. And I get to use my newly planted fresh basil from my Herb Garden in Recycled Plastic Tubs. It's funny that people eat raw corn in salads and salsas all the time but rarely pick up a raw corn on the cob. Raw corn on the cob is one of my favorite things to eat in the summer. It certainly is simple to make and you avoid all that high calorie butter, margarine and salt.

How to Cut Kernels off the Cob
Cutting corn kernels off the cob for a salad can be challenging. Corn can fly all over your kitchen and you can spend more time cleaning up than preparing the dish. One way to make this process easier is to first snap the corn cob in half and then lay it down and cut the corn off horizontally instead of vertically. Give it a try!


Fresh Corn Salad with Red Bell Pepper and Basil
[makes 8 servings]
4 ears of corn, kernels removed (4 cups of kernels)
1 medium bell pepper, diced (1 cup)
1/4 cup of diced red onion
1/4 cup fresh basil, thinly sliced
2 tablespoons lime juice
1 tablespoon extra virgin olive oil
1/2 teaspoon sea salt (more or less to taste)
1/8 teaspoon black pepper (more or less to taste)

Combine corn kernels, red bell pepper, red onion and basil in a large bowl. In a small cup or bowl, mix lime juice, olive oil , salt and pepper. Pour dressing over the corn mixture and toss until combined. Serve with a sprig of basil for garnish.

Per serving: 102.7 calories, 2.8 g fat, 0.3 g saturated fat, 0 mg cholesterol, 2.6 g protein, 16.5 g carbohydrate and 2.4 g of fiber.


Jenni said...

I have a similar corn salad I make except it has cilantro and avocado added...Mmmmm...And there is no substitution for fresh corn on the cob!
Great blog- I can't wait to try your recipes!

Dr. Joanne L. Mumola Williams said...

That sounds wonderful. If you like a little heat, it would be good with a bit of fresh jalapeno too!