Monday, June 11, 2012

Vegetarian Monday

Corn & Blueberry Salad

The combination of corn and blueberry may not seem common, but this recipe adds a new dimension to taste in combining the ingredients.
     Blueberries:  They have cancer protective ellagic acid, and may boost your brain health and vision. These little blue marvels are the antioxidant leaders, plump with nearly 4 grams of fiber per cup and lots of vitamin C.
Corn is low in saturated fat and cholesterol, as well as sodium. It's also a good source of dietary fiber, thiamin and folate.

Corn and Blueberry Salad
This recipe was adapted from BH&G
Makes: 6 to 8 servings
6  fresh sweet corn, husked
1  cup fresh blueberries
1  cucumber, sliced
¼  cup finely chopped red onion
¼  cup chopped fresh cilantro
1  jalapeno pepper, seeded and finely chopped
2  Tablespoons lime juice
2  Tablespoons olive oil
1  Tablespoon honey
½ teaspoon ground cumin
In Dutch oven bring salted water to boiling. Add corn. Cook, covered, 5 minutes, or until tender. When cool enough to handle, cut corn from cobs.
In a serving bowl combine the corn, blueberries, cucumber, red onion, cilantro, and jalapeno. For dressing, in bowl combine lime juice, oil, honey, cumin, and 1/2 tsp. Salt with Immersion blender. Add dressing to salad; toss. Cover and refrigerate to chill. This salad is even better when chilled overnight.
Nutrition Facts (Corn and Blueberry Salad)
Servings Per Recipe 6,
Calories 152,
Protein (gm) 4,
Carbohydrate (gm) 26,
Fat, total (gm) 6,
Saturated fat (gm) 1,
Monosaturated fat (gm) 4,
Polyunsaturated fat (gm) 1,
Dietary Fiber, total (gm) 3,
Sugar, total (gm) 9,
Vitamin A (IU) 437,
Vitamin C (mg) 15,
Niacin (mg) 2,
Folate (µg) 52,
Sodium (mg) 211,
Potassium (mg) 348,
Calcium (DV %) 20,
Iron (DV %) 1,
Percent Daily Values are based on a 2,000 calorie diet

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