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Grilled Sweet Corn and Bean Salad Recipe

Maria Steinhauer

Grilled Sweet Corn Salad

How many of you men out there love to grill out in the summer and enjoy the sunshine? If you do, keep in mind when you are choosing what to grill, to go for low-fat, fiber-rich foods. That means loading up on colorful vegetables – just what your body needs for colon cancer prevention and overall colon health. Sweet yellow corn should be one of those vegetables on your grilling plan.

Health Benefits of Corn

Corn supports digestive health because of the fiber it contains; one ear of corn has nearly 3 grams of fiber. Eating vegetables that contain fiber helps promote regular bowel movements and cleans out your colon, removing waste and toxins. About 25-30 grams of fiber is recommended daily for adults.

Studies show an adequate amount of fiber in your diet can reduce your risk of colon cancer. Fiber helps alleviate digestive issues like constipation and hemorrhoids. Yellow corn is also a good source of carotenoid antioxidants, especially lutein and zeaxanthin, which can help protect against diseases like cancer.

Guys, this Grilled Sweet Corn and Bean Salad is a fun way to get your grill on, and also enjoy a colon-healthy side dish. This can be turned into a full (low-fat, high-fiber) meal. Just serve it over quinoa and add some shredded chicken or grilled chicken strips!

Ingredients (serves 4-5):

  • 2 ears of sweet corn (1 cup)
  • 2 tbsp butter, melted
  • ⅛ tsp each of onion powder, garlic powder, pepper, paprika
  • ¼ tsp creole seasoning
  • 1 can black beans, drained
  • ¼ cup tomato, diced
  • 2 tbsp green pepper, diced
  • 2 tbsp red onions, diced
  • 2 tsp cilantro, chopped
  • Juice of 1 lime (2 tbsp)
  • Sea salt, pepper- season to taste

Directions:

  1. Turn grill on to medium heat. Remove husks and strings from ears of corn. Rub butter onto corn. Mix seasonings together and sprinkle onto corn. Once grill reaches temperature, cook corn on grill for 15 minutes, rotating them once or twice.
  2. Carefully cut corn off of each cob and place into a large mixing bowl. Mix in the drained beans, tomatoes, green peppers, red onions, cilantro and lime juice. Mix well and serve corn and bean salad by itself or over quinoa.



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