YOUR HEALTHY PLATE: Mexican Corn Salad (Esquites)

Today I delivered Wellness Grand Rounds to a room filled with folks who came to learn about the differences between real food and manufactured calories.

I covered the usual favorite topics, including intact vs. stripped carbs, nutritious fats, and high-quality protein. I encouraged everyone to eat more beans, magical because beans contain large amounts of both fiber and protein.

Then I took questions. Lo and behold, one of the first to raise a hand wanted to know if it was okay to eat corn on the cob. Absolutely! You can cut it off the cob, too, if you’d like. Just stay away from corn chips and “defatted, degerminated” corn meal. They might be “corn-ish” but that doesn’t mean they’re corn.

Even though this is my version, thanks for the original goes to both Closet Cooking and Serious Eats for their beauty of a recipe.

  • 3 Tbsp. olive oil
  • 3 c. corn (about 4 ears), cut from cob
  • ½ jalapeno pepper, seeded and diced finely
  • 1 clove garlic, grated
  • 2 green onions, sliced thinly (whites and greens)
  • 1 handful cilantro, chopped coarsely
  • juice of 1 lime
  • 2 Tbsp. feta, crumbled (optional)
  • 1 avocado, diced small
  • ½ t. chili powder

Heat olive oil in skillet over medium-high heat. Add corn, allow to cook until beginning to char, mix and allow to sit and char once again, about 6-10 min.

Add jalapeño to the corn, saute for one minute, and remove from heat.

Mix with remaining ingredients and serve warm or at room temperature. Serves 3-4.

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