Corn & Avocado Dip
I have to admit I love corn anytime of the year whether it’s grilled or roasted. I also love avocado and eat at least half of one every day, normally with eggs for breakfast or a salad for lunch. It’s the best natural fat you can eat. So combining the two is always a treat.
This is a very easy recipe to make, grill the ears of corn, puree the avocado and make a simple spicy herb dressing, serve with chips or fresh vegetables such as cauliflower or carrot sticks, it’s that easy. Enjoy.
So is corn really healthy for you? Corn is a whole grain, so it has a good amount of nutrition, but I have to admit there are a lot of other fresh vegetables out there, that contain a lot more health benefits than corn. It is however healthy to eat as part of a well-balanced diet. Just avoid processed corn products, as they are neither nutritious nor healthy.
What about avocado? Avocado is the fruit of the avocado tree, scientifically known as Persea americana.
This fruit is prized for its high nutrient value and is added to various dishes due to its good flavor and rich texture. It is the main ingredient in guacamole. There are many types of avocado that vary in shape and color — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces to 3 pounds.
The most popular variety is the Hass avocado. It’s often called “alligator pear,” which is very descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator. Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Avocados do not contain any cholesterol or sodium and are low in saturated fat.
Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving:
Vitamin K: 26% of the daily value (DV)
Folate: 20% of the DV
Vitamin C: 17% of the DV
Potassium: 14% of the DV
Vitamin B5: 14% of the DV
Vitamin B6: 13% of the DV
Vitamin E: 10% of the DV
It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats, 9 grams of carbohydrates.
Corn & Avocado Dip
Serves 6
Ingredients:
6 ears fresh corn, husks and silk removed
2 ripe avocados, pitted
4 tablespoons extra virgin olive oil
Juice of 2 limes
2 teaspoons local honey
1 teaspoon chili powder
1 teaspoon smoked paprika
1 small jalapeño, seeded and chopped
Sea salt and black pepper
2 tablespoons freshly chopped fresh chives
2 tablespoons freshly chopped basil leaves
1 tablespoon freshly chopped cilantro
1/3 cup crumbled feta cheese (optional)
Tortilla chips or fresh vegetables, for serving (optional)
How to make:
Turn your grill to high.
Grill the ears of corn until lightly charred all over, then remove and let cool just enough to handle. Slice the cooked corn kernels off the cob into a large bowl.
Add the avocado flesh, 1 tablespoon of the olive oil, half the lime juice, and a pinch of salt to a food processor and blend until smooth. Once blended spoon the avocado puree into a large salad bowl.
Add the remaining 3 tablespoons olive oil, the remaining lime juice, honey, chili powder, paprika, jalapeño, and chives, basil, cilantro, and feta to the bowl of corn. Season with salt and pepper and lightly toss to combine. Spoon the corn salad over the avocado puree and serve with chips.