Warmed Corn Salad

warmed-corn-saladCorn has been a time honoured food staple for more than 7,000 years. In the past couple decades, it has received a bad rep  due to its high commodity value. Corn not only provides food, but also shelter, fuel and decoration for not only the ancient Mayans, Aztecs and Incan civilization, but also for modern day society. Early varieties of corn featured red, yellow, white and even black kernels, but our choices today are usually limited to white and yellow. Regardless of what you hear about corn, it should be a part of your healthy way of nourishing naturally. It has tremendous health benefits, mainly due to its phytonutrients profile, which function as powerful antioxidants in the body. Corn is also a high concentrated source of B-vitmains, namely B1, B5 and folate, which promote metabolism and energy production.

Naturally Nora’s Tips:

  • Peak Season: Although corn is available throughout the year, its peak season runs from late summer to early fall. During peak season, try and buy your corn from your local farmers market (organic is preferred).
  • Allergy Alert! Corn is associated with strong allergic reactions and has a concentrated source of oxalates. Oxalates are an organic acid found in many plants.  Once consumed from food, oxalate can bind to minerals to form compounds, including calcium oxalate and iron oxalate. This mostly occurs in the colon, but can also take place in the kidneys and other parts of the urinary tract. For most people, these compounds are then eliminated in the stool or urine. However, for sensitive individuals, high-oxalate diets have been linked to an increased risk of kidney stones and other health problems. Be mindful of your corn consumption, especially if you struggle from kidney stones.
  • The Best Way to Select Corn: Corn will squirt a white milky substance if you take your fingernail and press on a kernel. This means the corn is just right for eating.
  • How to use this Recipe: 
    • Snack: Consume about 1/2 – 1 cup for a healthy snack
    • Lunch: Add to a large bed of mixed greens or spinach for a fresh summer or fall salad
    • Dinner: Turn your lunch salad into a hearty dinner by pairing it with your favourite piece of protein such as The Best Ground Meat Recipe or Lemon Pepper Baked Salmon

Preparation Tips:

warmed-corn-salad-prep-1#1 Use Fresh Corn: I love using fresh corn during its peak season to maximize flavour and nutrient profile. This is how I like to get the corn off the cob. Stand it up right on a large cutting board, get a sharp knife and start to cut the corn like you are slicing a piece of bread. Make sure you have a large surface area so the corn doesn’t fall on the floor.





warmed-corn-salad-prep-2#2 Chop and prep veggies in advance: whenever I cook my meals that include lots of chopped veggies, I always do it in advance. This helps me save time, while also getting all necessary ingredients ready to go so they don’t overcook during the instruction process.




Warmed Corn Salad
Prep time
Cook time
Total time
Recipe type: Snack Lunch
Serves: about 7 cups of salad
What You Need
  • 2 large organic corn on the cob
  • 1 large zucchini, finely chopped
  • ½ spanish onion, finely chopped
  • 3 tbsp avocado oil
  • ½ tsp chilli powder (or more if you like it spicy)
  • ½ tsp kelp granules
  • 2 tbsp Braggs liquid aminos
  • Sea salt and pepper to taste
  • Garnish: ½ sliced avocado
  • Garnish: wedge of lime
What You Do
  1. Chop onion and zucchini, place to the side in separate bowls
  2. Cut the corn off the cob (prep tip #1), place to the side in a separate bowl
  3. In a large saucepan, add avocado oil over medium heat
  4. Let oil heat for about 30-60 seconds and spread evenly throughout saucepan
  5. Add finely chopped onions and cook until translucent or until a slight brown crips around the edges (approximately 3-5 minutes depending on stove top - less time on a gas stove top)
  6. Once onions are cooked to your liking, add chopped zucchini and mix throughly
  7. Then add chilli powder, kelp granules and Braggs liquid amigos and cook for another 3-4 minutes, stirring contents in the saucepan often so veggies cook evenly.
  8. Once these veggies are complete, remove from heat to a different area of you stove top.
  9. In a separate saucepan, add the remaining 1 tbsp of avocado oil.
  10. Once oil is hot and spread evenly throughout saucepan, add the corn bits as you will be cooking these separately on their own to ensure they are cooked to YOUR perfection.
  11. The corn will cook fast (about 1-2 minutes), so keep a close eye on it, mixing the corn thoroughly.
  12. The corn will turn bright yellow when it is ready.
  13. Sometimes I enjoy my corn bits more well done. Cook them a bit longer until you see some brown crips around the edges (just like the onion)
  14. Once corn is complete, combine corn contents with zucchini and onion, add salt and pepper to taste and mix well.
  15. After the base of your warmed corn salad is complete, enjoy immediately by garnishing with fresh, sliced avocado and a few squirts of lime.
  16. If consuming at a later date, store in a tightly sealed container in the fridge (for up to 3 days) and don't forget to add the garnish!


About Nora DeBora

Nora DeBora is one of Toronto's leading Health and Wellness professionals who is certified in holistic nutrition, yoga and personal training. She specializes in digestive wellness and is passionate about educating and empowering her clients to achieve their optimal health goals.

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