Refreshing Healthy Recipes

By: Joanna Gregg, UNL Dietetic Intern

During my time at UNL Extension I had the opportunity to teach clients at the Kountz Memorial Lutheran Church food pantry. The recipe was a way to teach about in season fresh fruits and vegetables and allow people to try them in a way they may not have tried on their own.  I make two recipes a quick salsa and salad. These recipes are a great way to use fresh ingredients with minimal preparation time and zero cooking!



Summer Corn Salsa
food bank demo pic

6 ears freshly shucked corn
1 green pepper, diced
2 Roma (plum) tomatoes, diced
1/4 cup diced red onion
1/2 bunch fresh cilantro, chopped
2 teaspoons olive oil
salt and black pepper to taste

1. Cook the corn on the grill, turning occasionally, until the corn is tender and specks of black appear, about 10 minutes (right of the cob with no cooking will also work!); set aside until just cool enough to handle. Slice the kernels off of the cob and place into a bowl.

2. Combine the warm corn kernels with the green pepper, diced tomato, onion, cilantro, and olive oil. Season with salt and pepper; toss until evenly mixed. Set aside for at least 30 minutes to allow flavors to blend before serving.

Cucumber Cantaloupe Salad

cucumber cantaloupe salad







2 large cucumbers, diced                           1 small red onion(or whatever you have!), chopped
3 cups cantaloupe, diced                            1 medium tomato, chopped
1 tablespoon extra-virgin olive oil             1 bunch cilantro, chopped
Salt and pepper to taste                              Juice of one lime

1. In a large serving bowl, lightly mix together the cucumbers, cantaloupe, olive oil, jalapeno pepper, lime juice, lime zest, red onion, tomato, cilantro, salt, and pepper. Cover the bowl with plastic wrap, and chill in the refrigerator for at least 2 hours to let the flavors blend

Everyone was very receptive to trying the new recipes and many people asked about the dressing that was on them. That’s the best part… it is just fresh lime juice and herbs! These recipes are great for entertaining in your home or for a fresh addition to a meal. Try adding the salsas on top of grilled chicken or fish for a pop of summer flavor!

For Summer/Fall entertaining add Corn Chips to the spread and you will give guests a healthy way to enjoy a traditional party snack food!

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2 Responses to "Refreshing Healthy Recipes"

  1. It appears that some (right-hand side) of the Summer Corn Salsa recipe is obscured by the Archives and Follow Us text.

    • Audra Losey, MS, RD

      Dave, thanks for letting us know. It should be fixed now.