Home Sis Life Recipes Corn & Sunflower Seed Salad

Corn & Sunflower Seed Salad

Corn & Sunflower Seed Salad

This salad is the essence of what summer meals should be all about – fast, fresh and super simple – just letting the gorgeous, wholesome, sun-kissed foods speak for themselves.  Making it even better, consider the health benefits of all these ingredients!

I had four beautiful, sunny-colored ears of corn I bought the day before at a farmstand along the road.  I grabbed all four ears, some cilantro, lime, and sunflowers seeds. Just shy of 10 minutes later, on our wooden table, sat a bright, one-bowl lunch with the best corn I’ve tasted all summer.  The contrast of flavor and texture between the raw and half cooked corn, the bright cilantro, crunch of the nutty seeds with a little punch from the raw red onion, all soaked in a honey- lime vinaigrette, was so good.

For the dressing:
¼ cup *avocado oil
1 lime, juiced
1-2 teaspoons local honey (to taste)
Sea salt and freshly ground pepper

For the salad:
4 ears of organic corn, shucked and kernels cut off the cob (Tip: save the cob for making corn stock for another time.)
¼ of a red onion, finely diced
Handful of cilantro, torn or chopped
a couple handfuls of sunflower seeds

In a bowl whisk together avocado oil, lime juice, honey and salt and pepper.  Then drop in half of the corn kernels, chopped onion and cilantro.

Sauté the other half of the corn kernels in a skillet with a drizzle of avocado oil until they brown up a little then throw them in the bowl too.

In the same skillet toast the sunflower seeds until you start to smell them and they turn a little golden.  If they aren’t already salted you can sprinkle them with a pinch or two of salt.  Toss them together with everything else in the bowl.  Serve room temp or cold.  Especially delicious with a frosty microbrew on a hot day.

*I find avocado oil right next to the olive oil in Whole Foods.  It’s similar to olive oil’s versatility and fruity taste but has a higher smoke point that makes it great for any type of cooking.  Not to mention, its chock full of good fats and vitamin E!

photo credit: Lora Carr


Lindsay Lidge LINDSAY LIDGE is the wife of World Series Champion Brad Lidge. Lindsay has been a long-time passionate spokesperson for The Food Trust, the Philadelphia-based nonprofit committed to ensuring everyone has access to affordable, nutritious food. She has participated in nutrition education lessons in schools and recreation centers, as well as writing a regular recipe column for the organizations weekly newsletter.