Sweetcorn Salsa
This salsa is great as a side or stirred through rice or pasta to make a salad.
SWEETCORN SALSA
Ingredients
- 1 small red onion finely chopped
- 2 limes zested and juiced (4 tbsp)
- 2 tbsp. sweet chilli sauce
- 1 red pepper chopped
- 1 - 2 avocados peeled, stoned and chopped
- 320 g sweetcorn cooked if frozen
- 100 g goat or feta cheese cubed
- Small handful fresh coriander finely chopped
Instructions
- Cook the sweetcorn if frozen.
- Add the chopped onion to a bowl with the lime juice, zest and sweet chilli sauce. Leave to let the acid in the lime juice, soften and take the edge off the onion.
- Prepare the rest of the ingredients. Once the sweetcorn is cooked, drain and rinse under cold water until cooled then add to the onion mixture along with the remaining ingredients, mix well and serve with extra lime wedges.
Notes
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Nutritional Info
As sweetcorn is a wholegrain it has similar benefits to other wholegrain foods with additional antioxidants, vitamins, minerals, complex carbohydrates and phytonutrients all which work together to prevent disease. Eating more wholegrains may help to prevent type 2 diabetes, heart disease and certain cancers.
Peppers are a rich source of vitamin A supporting healthy eyes and skin, vitamin C to boosts immunity and wound healing and vitamin B6 and again have anti-cancer properties. Red peppers have 14 times more beta carotene (an antioxidant) than green. Beta carotene works with vitamin C to destroy harmful free radicals which destroy cells and potentially cause problems such as heart disease and cancer.
Avocados may be high in fat, but they are monounsaturated fats which help to protect the heart. The oleic acid contained in monounsaturated fats can lower the risk of breast cancer. They contain fat soluble vitamins A and E which are essential for the fatty body parts such as skin, brain, eyes, heart and liver. They are also a good source of B vitamins, vitamin C, iron, magnesium and potassium.
Onions of all types (standard, red, shallots, leeks and spring onions) are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).