Corn is a quintessential part of summer in the US. It’s ready to pick in late July in most parts of the country – earlier in the southern states – and it is a regular dish at barbeques. You can eat sweet corn boiled, grilled, or just husk it and eat it raw.
But corn isn’t just delicious it also has health benefits too, according to Health. That’s because corn contains essential vitamins, minerals, fiber, and antioxidants. The fiber supports your digestive system and helps to regulate blood sugar. The carotenoid antioxidants in corn promote heart health and helps to lower the risk of eye disease. That’s why eating corn is a no brainer.
Here are five healthy seasonal recipes that use fresh corn in salads and side dishes. It’s easy to go from harvest to table.
Fresh Corn Summer Salsa
Turn up the heat – in your food – with this corn salsa recipe from the COOKIE + Kate blog. This version, like Chipotle’s corn salsa goes great in tacos and burritos or you can eat it with taco chips. The corn salsa is made with fresh sweet corn, red onion, jalapeño, cilantro, lime juice and seasonings.
Healthy Fresh Corn Salad
This light and delicious salad from Ally’s Kitchen cooking blog will not heat up your kitchen. The only ingredient that must be cooked is the corn. You will need three ears of corn, green onions, mini peppers, bell pepper, zucchini, cherry tomatoes, and fresh mozzarella pieces or balls. Dress with lemon juice, lime juice, and olive oil. Of course, you can add any other farm fresh veggies to customize your salad.
Summer Corn Soup
This simple summer soup recipe from the Minimalist Baker blog only uses 10 ingredients and is vegan and gluten free. You can prepare the soup two ways, blended smooth or chunky. All you need is three ears of corn, potatoes, white onion, veggie broth, unsweetened plain almond milk, garlic, olive oil, sea salt, and pepper.
Mexican Street Corn
Grilled corn slathered with a creamy sauce is a summer favorite and it’s easy to make this street cart food at home, according to the Simply Recipes blog. You will need six to eight husked ears of corn to grill, Mexican crema or sour cream, mayonnaise, cilantro, garlic, lime zest, lime juice, chipotle pepper and cotija cheese. You can use feta cheese if cotija is not available. This messy corn will be a hit at your next barbeque.
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Fresh Corn Casserole
This summer side dish recipe from The Pioneer Woman is perfect for potlucks. It’s an easy to make comfort food that only uses five ingredients, eight ears of corn that are still in their husks, heavy cream – use a low-fat or non-dairy alternative to make the casserole healthier –, butter, salt, and pepper. It takes just an hour to prep and bake.
