Healthy Energy-Booster

Roasted Corn Salad

with melon, tomato and cucumber
5
Average: 5 (2 votes)
(2 votes)
Roasted Corn Salad

Roasted Corn Salad - Fruity-fresh pleasure with many vital substances

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
252
calories
Calories

Healthy, because

Even smarter

Nutritional values

Corn is sweet and a real source of energy. The longer it is stored, the more starch is converted into sugar. The fruity melon scores with lots of potassium. This mineral regulates fluid balance and helps to gently flush water retention from the body.

Cilantro is not for everyone - if you like, replace it with the same amount of flat leaf parsley. If you can't get whole corn on the cob, you can also use drained corn kernels from a can or frozen kernels.

1 serving contains
(Percentage of daily recommendation)
Calorie252 cal.(12 %)
Protein6 g(6 %)
Fat10 g(9 %)
Carbohydrates34 g(23 %)
Sugar added2 g(8 %)
Roughage6.3 g(21 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E2.3 mg(19 %)
Vitamin K46.1 μg(77 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.4 mg(29 %)
Folate99 μg(33 %)
Pantothenic acid1.5 mg(25 %)
Biotin11.1 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C68 mg(72 %)
Potassium885 mg(22 %)
Calcium56 mg(6 %)
Magnesium53 mg(18 %)
Iron1.3 mg(9 %)
Iodine11 μg(6 %)
Zinc1 mg(13 %)
Saturated fatty acids1.1 g
Uric acid101 mg
Cholesterol0 mg
Complete sugar17 g

Ingredients

for
4
Ingredients
3 Tbsps Canola oil
2 corn cobs (precooked, vacuumed)
9 ozs Cherry tomatoes
1 red onion
½ cantaloupe
24 ozs small Cucumber
1 green chili pepper
1 handful cilantro
2 mint
1 Lime (juice)
2 Tbsps balsamic vinegar
2 tsps Maple syrup
salt
peppers
How healthy are the main ingredients?
CucumberMaple syruponionmintLimesalt

Preparation steps

1.

Heat 1 tablespoon oil in a frying pan. Sauté the corn on all sides over medium heat for 5 minutes. Then remove from pan and let cool for 5 minutes. Then cut the kernels from the cobs.

2.

In the meantime, clean, wash and halve the tomatoes. Peel onion, halve and cut into fine strips. Remove seeds from melon, peel and cut into small narrow wedges. Clean, wash and halve cucumbers lengthwise and cut into slices. Clean, wash and cut chili pepper into fine rings. Wash herbs, shake dry and pluck leaves.

3.

For the dressing, whisk lime juice with remaining oil, balsamic vinegar, maple syrup, salt and pepper. Mix all prepared ingredients loosely with the dressing in a large bowl.