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Corn and Peach Salsa

This refreshing corn and peach salsa combines the sweetness of ripe peaches with the crunch of fresh corn, making it a perfect, diabetes-friendly snack or topping. It is also gluten-free and vegetarian-friendly making it a delicious way to enjoy seasonal produce while supporting healthy blood sugar levels.
Servings: 4
Calories: 114.8kcal
Prep Time15 minutes
Total Time15 minutes

Ingredients

  • 1 cup corn fresh or frozen, grilled or boiled
  • 1 peach ripe, medium sized, diced
  • ½ cup cherry tomato halved and quartered
  • ¼ cup red onion finely chopped
  • 1 jalapeño small, seeded and finely chopped (optional)
  • ¼ cup cilantro fresh, chopped
  • 1 lime juiced
  • ⅓ cup cottage cheese
  • 1 tbsp olive oil
  • ¼ tsp paprika
  • ⅛ tsp salt
  • 1 pinch pepper

Equipment

  • Mixing bowl

Instructions

  • In a large bowl, combine the corn, peaches, cherry tomato, red onion, jalapeño (if using), and cilantro.
    1 cup corn, 1 peach, ½ cup cherry tomato, ¼ cup red onion, 1 jalapeño, ¼ cup cilantro
  • Add the lime juice, cottage cheese, olive oil, paprika, salt, and pepper to the bowl. Mix everything together until well combined.
    1 lime, ⅓ cup cottage cheese, 1 tbsp olive oil, ¼ tsp paprika, ⅛ tsp salt, 1 pinch pepper
  • Taste the salsa and adjust the seasoning if needed. You can add more lime juice for acidity or a bit more paprika for smokiness.
  • Let the salsa chill in the refrigerator for about 15-20 minutes to allow the flavours to meld. Serve with your favorite grilled protein, as a topping for tacos, or with whole-grain tortilla chips.

Cooking Tips

  • Customize the Heat: If you prefer a milder salsa, you can omit the jalapeño or reduce the amount used. For more heat, leave in some of the seeds or use a spicier pepper.
  • Cottage Cheese Substitute: If you prefer a dairy-free version, substitute the cottage cheese with a dairy-free alternative or omit it altogether.
  • Ripeness of Peach: Ensure the peach is ripe for the best flavour and sweetness. A ripe peach will have a slight give when gently pressed.
  • Chill Time: Letting the salsa chill allows the flavours to meld together, enhancing the overall taste.

Nutrition

Nutrition Facts
Corn and Peach Salsa
Serving Size
 
0.25 cup
Amount per Serving
Calories
114.8
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
0.9
g
6
%
Cholesterol
 
3
mg
1
%
Sodium
 
73.6
mg
3
%
Potassium
 
237.3
mg
7
%
Carbohydrates
 
16.2
g
5
%
Fiber
 
2.4
g
10
%
Sugar
 
6.7
g
7
%
Protein
 
4.1
g
8
%
Vitamin C
 
17.9
mg
22
%
Vitamin D
 
0.02
µg
0
%
Calcium
 
28.6
mg
3
%
Iron
 
0.6
mg
3
%
Magnesium
 
19.1
mg
5
%
Zinc
 
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.