grilled corn & black bean salad

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ingredients

5 cobs of corn*
1 cup chopped tomatoes
1 jalapeno, seeds removed
½ cup chopped cilantro
½ cup red onion, finely chopped
3 garlic cloves, minced
Juice from 2 limes
1 can black beans, rinsed
2 tbsp avocado oil
¼ tsp cumin (or chili powder)
½ tsp sea salt (+/- to taste)
1 avocado, cubed
(add a dash of chili salt or cayenne for some heat!)

 

*Note: you don’t have to use fresh corn on the cob but I highly recommend it. Canned corn just doesn’t taste the same and you also can’t grill it. The grilled corn is what makes this salad!

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make it

  1. Grill the corn on the barbeque on all sides until slightly charred. Remove from the heat and set aside to cool.
  2. In a large bowl add the tomatoes, jalapeno, cilantro, red onion, garlic and lime juice- stir everything together. Next add in the black beans, oil and spices. Continue to stir until everything is well coated. 
  3. To remove the corn from the cob, stand the corn up on your cutting board and run your knife down the side to shave off the kernels. Continue doing this with each cob; add the corn kernels to the bowl with the other ingredients. Stir until combined. 
  4. Gently fold in the avocado just before serving. At this point, you can add in more lime juice or spices to your taste preferences! Allow the salad to “marinate” for at least 30 minutes before serving. 

Feel free to change the ratios of anything in this salad! You can use this as a guideline and really create the salad that you want. Add more or less of any of the vegetables or leave them out altogether. I know cilantro is a polarizing herb so leave it out if you’re a hater! You won’t hurt my feelings by changing up this salad to suit your taste buds better :) 
 

Since we got a barbecue this year, I’ve recently discovered grilling corn and I can’t get enough!

I am usually not the biggest fan of corn but grilling it has taken it to a whole other level for me. Since my obsession began last week, I knew I needed to create a salad using grilled corn and combine it with other fresh flavours. It was a no-brainer for me to use classic Mexican flavours to create this fresh tasting salad.

Corn often gets a bad reputation for being a food that our bodies can’t really digest. To an extent it is true that corn is made up of primarily insoluble starches, but it doesn’t mean that it is completely void of nutritional value. Corn is actually a good source of vitamins B3 and B6. Vitamin B3, or niacin as it’s more commonly referred to, is important for cardiovascular health and cholesterol regulation in the body. Vitamin B6 is involved in protein metabolism and over 100 enzymatic reactions in the body! Corn is also a source of phosphorous; this mineral is the second most abundant in the body. It plays a major role is in the formation of bones and teeth. While the corn hulls are virtually indigestible, the internal kernels are where our bodies get the nutrients!

Corn’s yellow colour means that it also provides us with carotenoids like lutein, which is important for eye health and beta-carotene, which is a precursor to vitamin A. Many of these carotenoids act as antioxidants in the body. They are important for protecting our cells from damage and disease prevention.

So while corn may not be the most nutrient dense food compared to other vegetables, it doesn’t mean that it shouldn’t be included in your diet. I would just recommend that you ensure you’re including a variety of vegetables in your diet on a regular basis. It’s not ideal to simply have corn as your primary vegetable source. Mainly because you would be missing out the nutritional density from other vegetables. There’s no reason to not include it, but it doesn’t need to be the main character of your meals! To get that balance, use corn as more of a side dish and ensure you’re adding a couple other vegetables to your plate as well.

While you can find canned corn very readily, it’s best to choose fresh whenever possible. Canned corn can have added sodium, sugar and additives and is a processed product. Fresh is always best, and since it’s so easy to find now there’s no reason to buy canned! Particularly here in Manitoba, we have a very short growing season so it’s best to take advantage of fresh corn while we have it!