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About Raw Corn and Avocado Salad
by Andrea D'Amore,

ATH Asst. Editor of Healing Recipes


Being that this recipe is entirely raw, you get all of the valuable vitamins, nutrients and enzymes that are a part of these plants, completely untouched by the heat of cooking. The fresh, raw, vegetables and herbs in this recipe offer huge flavor and a wide range of healing properties.

The corn, not often eaten raw, is sweet and crunchy and while it adds a great flavor and texture to this salad it is also adding the heart healthy benefits derived from the bran. Corn bran causes a drop in triglycerides, the blood fats that cause heart disease and also lowers LDLs, the bad cholesterol. Also, as a benefit to your own health and as a stand against the genetic modification of foods try to source organic, local, corn from small farms who do not grow from GM seeds.  It’s hard to do, but not impossible!

In addition to the benefits of corn you are getting the ever so healthy and often underconsumed oleic acid, phytosterols, and PFAs found in avocado.  Known for increasing the absorption of carotenoids, decreasing inflammation (especially that associated with arthritis) and protecting the digestive, nervous and cardiovascular system, these healthy fats are often removed in the processing of foods, at the price of our health .  Additionally, avocadoes are high in potassium (higher than bananas even) a vitamin essential for the proper function of the heart muscle. Cherry tomatoes add carotenoids, better absorbed by our bodies thanks to the avocado. In particular they provide the carotenoid lycopene, a powerful antioxidant known to be helpful in the prevention of cancer and heart disease and especially necessary for prostate health.  You also add a number of non-nutritive phytochemicals when you consider those contained in the onion and fresh cilantro, their benefits to the body include but are not limited to anti-viral, anti-bacterial and powerful antioxidant.  All of this is rounded out with an excellent dose of vitamin C thanks to the tomato, red pepper and onion. Served with some beans and your choice of whole grain this salad could be part of a lovely summer lunch, or it could be eaten alone as a salsa and healthy snack.  

Raw Corn and Avocado Salad
by Dani Spies


3 cups of corn, cut off the cobb (about 3 cups)
1 red pepper, diced
½ red onion, diced
1 cup of cherry tomatoes, quartered
1 large or two small avocados, cut into bite size pieces
1/3 cup chopped cilantro
The juice of one lime (2 if their not super juicy)
Salt and pepper to taste


Combine everything in a large bowl and mix until everything is well combined.  Adjust your seasonings and enjoy!



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About the Cook

I’m Dani Spies, the founder and host of Clean & Delicious™.  I am a certified Health & Nutrition Counselor, Fitness Trainer and Mom living in Los Angeles, California.

I received my certification as a Holistic Health Counselor (HHC) after graduating from The Institute of Integrative Nutrition in New York City.  I’ve studied with Marc David at The Institute for The Psychology of Eating and completed the professional cooking series at The New School of Cooking in Culver City. I hold a B.A. in Psychology from William Paterson University and am a member of AADP and an ACSM Certified Fitness Trainer.

For more information visit Clean & Delicious with Dani Spies.



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