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June 27, 2013

Make Your July 4 Celebration Pop with Colorful and Healthy Corn Salad

This blend of corn, onions, tomatoes, herbs and spices can be dressed up or down for any summer get-together. Best of all, it serves cold or at room temp—and it travels well!

This Fourth of July, try a new twist on a traditional summertime favorite. Instead of the usual corn on the cob, incorporate this easy, healthy, delicious corn salad into your menu to take advantage of some of the best flavors summer has to offer. The delicious blend of fresh, sweet corn, vine-ripened tomatoes, and fresh basil is light, summery, and sure to please!

For the best flavor, make this easy marinated salad a day ahead to allow the flavors to meld, but it can be made shortly before serving and works well as a dish for an impromptu backyard gathering. This yummy side travels easily and tastes great served cold or room temperature without worry.

As versatile as it is delicious, this dish can be slightly altered to suit whatever style celebration you have planned to mark Independence Day. Serve as a sophisticated salad over a stack of sliced tomatoes for a sit-down dinner, a side dish with grilled chicken or burgers for a neighborhood party, or with tortilla chips as an appetizer by the pool.

Search your local farmer’s market for the season’s best produce—it will be much more flavorful and nutritious than produce that has logged hundreds of miles on the back of a truck!

This dish incorporates The Delicious Dietitian Spice Blends and Wine Vinegars, which were created by dietitians as an alternative to commercially produced spice blends and vinegars. These spice blends and vinegars are hand crafted and contain no artificial ingredients or preservatives, they are salt-free, sugar-free, gluten-free, and are full of flavor!

The Blueberry Wine Vinegar is an unexpected hint of one more summertime favorite, and the Southern All Purpose Blend adds a punch of flavor without adding salt.

Corn Salad Ingredients:

5 ears of white sweet corn, shucked
1/2 cup small-diced red onion (1 small onion)
4 ripe Roma tomatoes, seeded and diced
3 tablespoons The Delicious Dietitian Blueberry Wine Vinegar
3 tablespoons olive oil
1 Tbsp The Delicious Dietitian Southern All Purpose Spice Blend
1/2 cup julienned fresh basil leaves

Instructions:

In a large pot of boiling water, cook the corn for 3 minutes. Drain and immerse it in ice water to stop the cooking and to set the color. When the corn is cool, cut the kernels off the cob, cutting close to the cob.

Toss the kernels in a large bowl with the red onions, tomato, vinegar, olive oil, and spice blend. Just before serving, toss in the fresh basil. Taste for seasonings and serve cold or at room temperature.

More healthy eating advice and delicious recipes can be found on The Delicious Dietitian blog.

 



About the Author

Haley Lacey
Haley Lacey
Haley Lacey, MS, RD, of The Delicious Dietitian, believes in promoting health through Real Nutrition using Real Food for Real Life. The Delicious Dietitian, Inc. was founded to educate people and help clients and patients eat healthy, enjoyable meals created by food experts. Its registered dietitians strive to help patients eat right and learn how food affects every aspect of life.




  • Anonymous

    This is so easy to make and delicious too–the flavors and the freshness are amazing! I highly recommend!