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A Healthy Salad Recipe with Summer Corn and Wheat Berries

Try this healthy summer salad recipe and enjoy the healthy flavours of summer! By ethicalDeal guest blogger Genevieve Blanchet

Corn- beautiful heirloom varieties

Photo by Keith Weller / courtesy of USDA/Agricultural Research Service

Variously known as  mealies, maize, cintli and zea mays, corn was originally cultivated 6,000 years ago by the indigenous people of modern-day Mexico. In 1493, Columbus returned to Spain with seeds, and corn quickly spread around the world. After rice and wheat, corn is the third most important cereal on the planet and has become an industrial commodity. It is used in the production of paper, textiles, paints, explosives, ethanol, and plastics. Corn is also found in more than 3000 grocery food items!

Planted every year from seed, corn takes between three and five months to flower. Fresh seasonal corn is found at farmer’s markets and produce stores from July until October. Corn, including sweet corn is often genetically modified and is tagged “Bt corn”. Be mindful that there have been some reported adverse reactions to the consumption of Bt corn. Use non-GMO corn whenever possible.

Corn is a very versatile grain. The cobs can be baked in their leaves, stripped and steamed or boiled, shelled from the husk and eaten raw, cooked, dried, or crushed into breakfast cereal flakes, ground into flour for tortillas and the kernel turned into popcorn. White corn has the mildest flavour, yellow corn has a robust flavour and blue corn has a sweet and earthy taste and is more nutritious.

In addition corn holds some healing properties. Fresh corn on the cob contains many enzymes and is high in vitamin A. In traditional Chinese medicine, it is used to nourish and improve appetite and promotes healthy teeth and gums. Cornsilk is drank as a tea to reduce water retention, edema and easing painful urination. (Natural beauty tip: In a bowl, mix two tablespoons of fine cornmeal with ½ cup ground oatmeal and ¼ cup dried orange peel for an invigorating body exfoliant.) In traditional first nation’s ceremonies, different coloured corn are used and considered sacred. White corn represents the east, blue corn the north, red corn the south, yellow corn the west and black corn for above.


Gmo Labeling Info on Produce Codes

(This is a great way to buy non-gmo at the super market. However, all information provided on the code is voluntary, so GM foods may go unreported. – ethicalDeal Team)

Late Summer Corn and Wheat Berry Salad

In this late summer salad, sweet corn provides a wonderful sweetness, the wheat berry a profound earthiness, and the lime juice lifts up the flavours.


2 cups cooked wheat berries
1 cup lightly steamed fresh corn kernels*
1/4 cup green onions, thinly sliced
½ cup fresh parsley
1 tablespoon fresh lime zest
½ teaspoon unrefined sea salt
Freshly ground pepper to taste


1/3 tablespoons lime juice, freshly squeezed
1/3 cup extra virgin olive oil
2 tablespoons honey
1 garlic clove
1/2 teaspoons sea salt


1.) Cooking the wheat berries: Bring two cups of water to boil for 1 cup of rinsed wheat berries. Add the berries to boiling water, reduce heat to low, cover and simmer 45 minutes to an hour. Set aside to cool slightly.

2.) Place all ingredients for the dressing into a blender and blend for about 30 seconds.

3.) Place corn, green onions, lime zest, wheat berries and dressing in a large bowl and toss until evenly coated. Adjust the seasoning with freshly ground pepper.

* After shucking the corn, lay each ear on its side and slice the kernels off with a large sharp knife. Then stand each ear on end and scrape it down with the back of your knife blade to remove what’s left.


About the author:

Geneviève Blanchet is a Registered Holistic Nutritionist. She blends Asian tradition and modern western nutritional science with the wisdom of healing herbs. She is passionate about eating fresh, seasonal and nutrient-­rich food and would like to share what she’s learned with you.


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