Colorful,Crunchy Sweet Corn Salad Recipe-Antioxidant Rich Summer Salad
Crunchy Sweet Corn Salad-Rich in Antioxidants
Rate This Healthy Salad Recipe
Sweet Corn Salad - Rich in Fiber, Antioxidants
Dietitians advise us to eat healthy and drink plenty of water. Healthy foods give us energy to perform activities and increases our immunity. A variety of brightly colored vegetables and fruits consumed every day can provide our bodies antioxidants which benefit us in a number of ways. These antioxidants are necessary for the optimal performance of our bodies, delay aging, and prevent diseases such as cancer. Always choose the freshest of vegetables for this salad, ones with the least travel time between the farm and your dining table. Also, do not pick vegetables from the refrigerator for this salad. That way, you can have the crunchiest and most colorful salad and of course, brimming with carotenoids and flavonoids, and other antioxidants. Also rich in fiber content, this salad prevents constipation and colon cancer. Antioxidants also reduce the risk of heart disease and stroke.
Sweet corn is particularly rich in protein and fiber. Good amounts of antioxidants such as lutein and zeaxanthin, beta cryptoxanthin and beta carotene are present in sweet corn. Carrot and green bell pepper are a rich source of beta carotene(vitamin A). Green chillies, bell peppers, tomato, and lime juice are rich in vitamin C. Tomato is loaded with lycopene that prevents cancer. All are rich in micronutrients such as calcium, phosphorus, magnesium and iron. Zero in fats. Perfectly healthy!
Cook Time
Farm Fresh Ingredients
- 200 grams American sweet corn, kernels
- 1 large green bell pepper, chopped fine
- 2 medium sized carrot, grated
- 1 large ripe tomato, deseeded,chopped fine
- 1 large red onion, chopped fine
- a sprig coriander leaves, chopped fine
- 1 lime, juice
- 1 teaspoon salt
- 2 green chillies, chopped finely
Simple Ingredients
3 Simple Steps To Prepare The Sweet Corn Salad
Step 1: Boil The Sweet Corn
Wash the sweet corn kernels in a little water, drain. In a pot, add these kernels to some water and put to boil. It will be cooked in about 10 minutes, let all the water evaporate so as to leave the sweet corn moist and not completely dry. If you wish, you can drain out the excess water by spreading on a paper towel.
Step 2: Prepare The Vegetables-Chop, chop, chop.........
Wash all the vegetables thoroughly and dry them on a paper towel. Finely chop the red onion, tomato, coriander leaves, green chillies, green bell peppers. Grate the carrots.
The Veggies Chopped !
Step 3 : Toss and serve.
Take a large glass bowl to serve the salad. Glass works best for this salad as it makes it appealing to the eye as well as gives an inviting look to the dining table amidst all the other dishes. Put in all the chopped vegetables, the grated carrots, the green chillies, coriander leaves, lime juice and salt. Mix well. Serve.
Add seasonings, Toss and Serve The Salad
Nutritive Value of the Crunchy Corn Salad
| Nutrition Facts | |
|---|---|
| Serving size: 1 | |
| Calories | 50 |
| Calories from Fat | 0 |
| % Daily Value * | |
| Fat 0 g | |
| Saturated fat 0 g | |
| Unsaturated fat 0 g | |
| Carbohydrates 11 g | 4% |
| Sugar 3 g | |
| Fiber 2 g | 8% |
| Protein 2 g | 4% |
| Cholesterol 0 mg | |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Additional Tips : Be Creative with the Seasoning
Option 1: Instead of the lime and salt seasoning, you can add a crushed clove of garlic, some olive oil and salt.
Option 2: Instead of the green chillies, you can add some red chilly powder/cayenne pepper along with a dash of lime juice and salt.
Option 3: Or just keep it plain simple with salt and pepper.
For a variation, you can add sprouted green gram or add some chopped pineapple. You can use parsley if you do not get coriander leaves. You can use yellow and red bell pepper too. Mix and match ingredients for variation in color, crunchiness, and taste, and all provide our bodies with the essential antioxidants.
