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.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- Low-Fat
- Vegetarian
Why Diabetes Friendly?
- Low in Carbohydrates: Contains minimal added sugars and primarily uses whole, natural ingredients that are low in carbohydrates.
- High in Fibre: The vegetables and peach provide dietary fibre, which helps regulate blood sugar levels.
- Healthy Fats: Olive oil provides a source of monounsaturated fats, which are beneficial for heart health and can help improve insulin sensitivity.
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Equipment
- Mixing bowl
Ingredients
- corn (fresh or frozen, grilled or boiled) 1 cup
- peach (ripe, medium sized, diced) 1
- cherry tomato (halved and quartered) ½ cup
- red onion (finely chopped) ¼ cup
- jalapeño (small, seeded and finely chopped (optional)) 1
- cilantro (fresh, chopped) ¼ cup
- lime (juiced) 1
- cottage cheese ⅓ cup
- olive oil 1 tbsp
- paprika ¼ tsp
- salt ⅛ tsp
- pepper 1 pinch
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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.
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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.
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FAQ
Can I use frozen or fresh corn instead of canned?
Yes, you can use either frozen or fresh corn. If using frozen, thaw it first. Fresh corn can be boiled or grilled before adding to the salsa.Can I make this salsa ahead of time?
Yes, this salsa can be made a few hours in advance. In fact, the flavours will develop more if it sits for a while in the fridge.Is there a substitute for cilantro?
If you’re not a fan of cilantro, you can use fresh parsley or basil as an alternative.How long does the salsa last?
The salsa can be stored in an airtight container in the refrigerator for up to 2 days, though it is best enjoyed fresh.
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Nutrition
Per serving
Calories: 114.8kcal
Carbohydrates: 16.2g
Fiber: 2.4g
Sugar: 6.7g
Fat: 5g
Saturated Fat: 0.9g
Trans Fat:
Protein: 4.1g
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.
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