Get your daily dose of fiber, vitamin C and antioxidants with just one serving of a cherry and corn salad.
The seasonal salad boasts a pound of bright cherries and pairs perfectly with the natural sweetness of corn and the mild flavor of leafy greens like arugula.
Cherries may be small but they are packed with fiber, antioxidants and vitamins A and C, says Katie Rankell, a registered dietitian and program director for the UCI Health Weight Management Program. Cherries’ high antioxidant levels have shown to help with arthritis and inflammatory conditions, such as reducing reoccurring gout attacks.
The anthocyanins, or natural pigments, in cherries can help improve memory and the fiber content can help lower the risk of colon cancer, says Rankell. Cherries are the only natural source of melatonin, a hormone that regulates the body’s internal clock and sleep-wake cycles.
Corn is also full of fiber, antioxidants and is loaded with two phytochemicals, or plant-based chemicals, that are known to help promote healthy vision.
Fresh Cherry and Corn Salad
- 1/2 medium shallot, finely chopped
- 3 cloves garlic, minced
- 1/4 cup extra virgin olive oil
- 1/4 cup balsamic vinegar
- Salt and freshly ground black or white pepper to taste
- 5 ounces baby arugula or baby spinach
- 4 ears cooked fresh corn, kernels sliced off cob
- 1/2 cup finely sliced red onion
- 3/4 cup feta cheese
- 1 lb. fresh dark cherries, pitted, sliced in half
In a small mixing bowl, combine all dressing ingredients and whisk well.
In a large salad bowl, combine arugula, corn and onion. Drizzle the salad with dressing and toss to coat. Arrange salad on individual dishes and sprinkle with feta. Top with cherries and serve.
- 215 calories
- 10 g fat (3 saturated fat)
- 29 g carbohydrates
- 3 g dietary fiber
- 167 mg sodium
- 6 g protein
Recipe from the American Institute for Cancer Research