Summer Salsa Salad
As seen in my article on @YorkRegion - Renata's Table: Salsa salad is perfect for your summer menu
This fun, sassy salsa salad, that doubles as an appetizer when served with tortilla chips, is a tasty summer treat. It’s cool, crisp, filled with wonderful fresh healthy veggies for a nutrition-packed dish that’s delicious and tangy. The roasted corn adds a fabulous depth of flavour! You’ll be making and enjoying this south of the border salad all summer long!
The dressing is great for green salads too!
Tomatoes are a superfood. They are an anti-inflammatory, an antioxidant and support the immune system. They contain lycopene that protects our cells from free radicals and damage, including our skin. Tomatoes are a source of potassium, VitC, VitB and VitE, the latter two support heart health, and lutein and zeaxanthin that support eye health.
Peppers are antioxidants, low in calories, rich in vitamin C, VitE, VitA, folate, and potassium.
Cucumber is low in calories and high in fiber an many vitamin and minerals – VitC, manganese, VitK, magnesium and potassium. Cucumber is an antioxidant and with its high water and fiber (in the skin) content supports gut health and digestion.
Zucchini – technically a fruit but always treated as a veggie, zucchini contains many important vitamins, minerals, and antioxidants, has a high fiber content and a low calorie count, is rich in Vit B6, beneficial for blood glucose levels, Vit A, lutein and zeaxanthin all which are important for eye health, rich in potassium for heart health, and provides immune system support.
Onions contain quercetin, a flavonoid antioxidant that’s highly concentrated in onions. It is a powerful anti-inflammatory and research shows that onions may help reduce risk factors associated with heart disease, such as high blood pressure and elevated triglyceride levels.
Fresh garlic is an antioxidant, an antibiotic and has been found to reduce inflammation. Studies have shown that allicin can help promote a healthy heart by lowering bad cholesterol and the antioxidants in garlic may help protect against dementia.
Lemons are a good source of VitC which protects your heart from disease and stroke, support kidney health as it increases pH making a less hospitable environment for the formation of kidney stones, the citric acid in lemons help absorb iron better in the body, and studies have shown that citrus fruits help to fight certain cancers.
Prep Time: 20 minutes / Fridge Time: 1 hour / Serves: 4 - 6
Ingredients
1x 341mL Can Whole Kernel Corn – drained. Alternate: kernels cut off of 3 ears of shucked corn
2 Roma Tomatoes – seeded and chopped
1 Orange or Yellow Bell Pepper – seeded and chopped
½ English Cucumber – chopped
½ Medium Zucchini - chopped
¼ Cup Red Onion – diced
1 Large Clove Garlic – minced
1 Cooked Beet – chopped - optional
1 Tablespoon Fresh or Pickled Jalapeno Pepper – finely chopped – optional
Fresh Mango or 2 Fresh Peaches – diced – optional
½ Cup Loosely Packed Fresh Parsley or Cilantro or Lovage – finely chopped. Alternate: 1 heaping tablespoon dried parsley
1 Lime – squeezed for juice or cut into wedges
Dressing
2 Tablespoons Olive Oil
1 Tablespoon Lemon Juice
2 teaspoons White Wine Vinegar
1 teaspoon Dijon Mustard
A Pinch of Sea Salt
A Few Grinds of Fresh Black Pepper
How It’s Made
In a medium frying pan, over medium-high heat, roast the drained corn kernels, or the fresh kernels, until they are roasted lightly browned and fragrant. You can use a teaspoon of olive oil or butter to help the corn roast to perfection.
In a medium-sized serving bowl, mix the corn with the other veggies and toss to mix it all together.
o Add the optional jalapeno if you want some spice and heat to your salad.
o Fresh mango or peaches are optional and add a sweetness to the salad – delicious!
In a small bowl, add all the dressing ingredients together, blending with a fork or a whisk.
Pour the dressing over the veggies and toss to coat the veggies in the delicious dressing.
Cover and chill in the fridge for an hour or so to let the flavours come together.
Drizzle lime juice over the mixture just before serving or place a lime wedge on individual plates for garnish and self-squeezing!
Enjoy!
