Sweetcorn salsa salad s a light, fresh, crispy salad which hits the spot. Packed full of goodness and a rainbow of colours. What’s not to love!? Read on for all the health boxes the recipe ticks!
Sweetcorn health benefits
One of the main health benefits of sweetcorn is its high fibre content. Fibre helps our digestion systems and can decrease the risk of heart disease, strokes, type 2 diabetes and bowel cancer. Fibre also helps you feel fuller for longer so is great if you’re watching the calories.
Despite its name, sweetcorn only has approx 3 grams of sugar for every 100 grams of corn. It’s also considered both a grain and a vegetable depending on how you eat it. If it is fresh and you each it off the cob it’s considered a vegetable. However, if the kernels are dry it’s considered a grain.
Sweetcorn is also rich in folate, which is also known as Vitamin B9. This nutrient is essential for our general wellbeing and especially during pregnancy. Folate helps support healthy blood cells.
Corn is also a great source of Vitamin C which supports our immune system and combats fatigue. It also stimulates collagen and supports the absorption of iron which we need for energy. As Vitamin C is sensitive to heat try the corn raw or cook it gently – steaming is a great cooking method.
Green bean health benefits
Green beans are high in Vitamin K and also contain a good amount of calcium. These nutrients are important for maintaining strong and healthy bones and reduces the risk of fractures. Vitamin K is also important in the process of blood clotting.
Green beans are low in calories yet rich in antioxidants. These include quercetin which helps fight free radicals in the body which can cause cell damage. Green beans are also full of fibre and soluble fibre which in particular can support healthy heart health by lowering bad cholesterol levels.
The fibre in green beans has also been seen to help digestive orders such as irritable bowel syndrome as green beans are low FODMAP foods. Those with intestinal issues should avoid foods that are considered high FODMAP foods.
Dig into the recipe below for sweetcorn salsa salad – it’s truly delicious!
Corn Salsa Salad
Full of fibre to aid digestion and maintain healthy blood sugar levels this corn salsa salad is great on its own or as a side. So healthy!
- Frying pan and bowl
- 1 cup Sweetcorn – either fresh or canned
- 100 gram Green beans, finely sliced
- 2 Spring onions, finely sliced
- 1 Red chilli, finely sliced
- 1/2 Lemon juice
- Mint leaves
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Add some olive oil to a frying pan and gently warm. Add the sweetcorn and green beans and cook for about 3 minutes. Season with salt and pepper
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Combine the chilli, sprint onion and mint in a bowl. Add the sweetcorn mix and then add the lemon juice. Stir and add more salt/pepper/lemon juice to taste as you wish. Enjoy!