The absolute pinnacle of Summer BBQ Season, for me at least, is corn on the cob. Growing up in a valley where fresh corn comes available every August, has always embedded the vegetable in my diet as a summer staple. As far as vegetables go, it has such a nice sweetness and texture, it really is a treat. At the last market Riehl’s and Sutcliffe’s showed up with truckloads selling cobs by the bakers dozen, so now is the time to stock up!

Corn is an excellent source of insoluble fibre, maybe one of the best sources in the vegetable kingdom. The type of fibres it contains actually classifies it as a resistant starch, which means it largely resists digestion by bodily enzymes (this is often evident after corn makes its way to the evacuation phase of the digestive system). This sounds like a bad thing, but it is actually really great for digestion as a whole. It acts to bulk up other material being digested, so it slows the absorption of some less desirable nutrients. This can help control blood glucose and blood lipid levels overall lowering their concentration in the blood.

Corn on the cob is a classic side dish, steamed, boiled or barbecued. I can appreciate that, but I also am a person who lived with braces for three years, one month, and six days (but who was counting???) so I have grown to appreciate corn off the cob. This vegetable is so versatile after it leaves the comfort of its cob!

I am putting in a recipe for a Fresh Corn Salsa that I will honestly eat for breakfast, lunch, dinner, and every snack in between. For breakfast, some potatoes and sautéed up vegetables to make a breakfast hash, topped with a fried egg, some hot sauce: Fresh Corn Salsa. Lunch? Make a green salad, add whatever veggies I feel like, maybe some chicken or black beans for protein, the dressing: Fresh Corn Salsa. Dinner rolls around, I have got a bunch of beautiful vegetables to make up my sides but I am craving some pork chops or salmon on the barbecue, I want to meet them on the next level of flavour town, they are getting topped with: Fresh Corn Salsa.

Point being, corn is a wonderful addition to a summer plate, in whatever form it may be. I will leave this article with the sentiment, happy husking!

In Good Food,

Reede Hawton – Nutrition Rep

Fresh Corn Salsa


  • 2 cups corn kernels
  • 1/2 cup red onion diced
  • 1/2 cup red pepper diced
  • 1 jalapeño minced and seeded
  • 1/2 cup cilantro chopped
  • 4 tsp. lime juice
  • 1 tsp salt


Add the prepared ingredients to a bowl and serve, this recipe makes about 3 cups of salsa!


  • to get the kernels you could steam or boil the corn before cutting it off the cob, or you could remove the kernels while raw and sauté them in a pan over medium-high heat for 5-7 minutes to get more of that charred flavour and look (which is what I would do!)
  • when preparing the vegetables for the salsa, aim to have the peppers and onions the same size as the corn kernels, and the jalapeños would be about 1/4 of that size!
  • the spice level can be increased by adding some tabasco or other hot sauce to the salsa