Grilled Corn Pasta Salad (No Oil No Dairy)
My Grilled Corn Pasta Salad is the perfect blend of summer flavors! This delicious dish combines the smoky sweetness of grilled corn with al dente pasta, fresh vegetables, and a smoky creamy dressing, making it a standout addition to any picnic, BBQ, or light dinner.
Post Date: June 24, 2024
Updated: July 6, 2024
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
I remember going to the public farm market in Rochester, NY as a little girl with my mother and purchasing 10 ears of corn for $1. Later when I had my own children we’d do the same but at a local farm stand on the side of the road or at the corner farm market owned by a local family. Although I think my boys only wanted to come along to pick out their favorite flavors of the candy sticks neatly lined up, three tiers, with 10 different kinds on each shelf.
But, back the the corn! Corn is a versatile and delightful addition to summer salads, adding a touch of sweetness and a satisfying crunch that complements a variety of ingredients. Whether fresh off the cob or lightly grilled, corn enhances the visual appeal and taste of summer dishes.
Why the Bad Rap?
Corn often gets a bad rap for people with diabetes, primarily due to its carbohydrate content and its potential to affect blood sugar levels. However, the situation is more nuanced, and understanding corn’s role in a diabetic diet requires a balanced perspective. Here are some key points to consider:
- High Carbohydrate Content: Corn is a starchy vegetable, meaning it contains higher levels of carbohydrates compared to non-starchy vegetables like leafy greens or broccoli. Carbohydrates can raise blood sugar levels, which is a concern for diabetics.
- Glycemic Index (GI): Corn has a moderate glycemic index, which means it can cause a moderate rise in blood sugar levels. Foods with high GI values are often advised to be eaten in moderation by people with diabetes.
- Processed Corn Products: Many corn-based products, such as corn syrup, corn chips, and cornbread, are highly processed and can contain added sugars and unhealthy fats, contributing to poor blood sugar control.
Nutritional Benefits of Corn
Corn is incredibly nutritious and while there are more details in the Nutrition 411 section, overall, the benefits are:
- Fiber Content: Corn contains dietary fiber, which helps slow the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar levels. Fiber is also beneficial for digestive health and can help maintain a feeling of fullness.
- Vitamins and Minerals: Corn is a good source of essential nutrients, including B vitamins, folate, and minerals such as magnesium and phosphorus. These nutrients are important for overall health and well-being.
- Antioxidants: Corn contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health and may help reduce inflammation.
Keep Corn Low on the Glycemic Index (GI) Scale
To keep corn low on the glycemic index (GI) scale and make it more suitable for people with diabetes, consider the following preparation methods and tips:
- Boiling or Steaming: Boiling or steaming corn is a simple and healthy way to prepare it without adding extra fats or sugars. This method helps retain most of the nutrients and keeps the GI relatively moderate.
- Grilling: Grilling corn can add a smoky flavor without significantly increasing the GI. Just be sure not to overcook it, as prolonged cooking can break down the starches more and slightly raise the GI.
- Pairing with Low-GI Foods: Combine corn with foods that have a low GI, such as:
– Non-Starchy Vegetables: Mixing corn with leafy greens, tomatoes, or cucumbers in a salad can help balance the meal.
– Proteins and Healthy Fats: Adding beans, chicken, fish, tofu, or avocados can slow the absorption of carbohydrates, leading to a more gradual increase in blood sugar levels. - Avoiding Additives: Avoid adding sugars, syrups, or high-GI ingredients like refined grains to corn dishes. Stick to fresh herbs, spices, and natural seasonings.
- Eating Corn in Moderation: Monitor portion sizes to manage carbohydrate intake effectively. For example, a serving size of half an ear of corn or 1/2 cup of corn kernels is more manageable for blood sugar control.
- Including Fiber-Rich Ingredients: Incorporating high-fiber foods can help slow digestion and the release of sugar into the bloodstream. Ingredients like beans, lentils, and whole grains are excellent choices.
Choosing Pasta
When choosing pasta, whether you diabetic or not, it’s important to consider the type and portion size to manage blood sugar levels effectively. Here are some tips:
- Whole Grain Pasta: Opt for whole grain or whole wheat pasta instead of refined pasta. Whole grain varieties have more fiber, which can help slow down the absorption of glucose and prevent rapid spikes in blood sugar levels.
- Portion Control: Pay attention to portion sizes. A typical serving size of cooked pasta is about 1/2 to 1 cup, which contains roughly 15-30 grams of carbohydrates. This amount can vary based on your individual carbohydrate goals and insulin sensitivity.
- Cooking Method: Avoid overcooking pasta to help prevent it from becoming too soft and quickly digestible. Al dente pasta has a lower glycemic index compared to soft pasta.
- Pair with Protein and Vegetables: Combine pasta with lean protein sources (like chicken, fish, tofu) and plenty of vegetables. This can help balance the meal and reduce the overall glycemic impact.
- Read Labels: If buying pre-packaged pasta, check the nutrition labels for total carbohydrates and fiber content. Choose options with higher fiber content and lower overall carbohydrate content per serving.
Remember, individual responses to pasta can vary, so it’s essential to monitor your blood sugar levels after meals and adjust your choices as needed. Consulting with a registered dietitian or healthcare provider can also provide personalized guidance based on your specific health needs and goals.
In Summary
Corn holds significant cultural and culinary importance in many societies worldwide, particularly in Latin American, Native American, and African cuisines. It serves as a staple food and is celebrated in traditional dishes that reflect cultural heritage and culinary traditions. Incorporating corn into meals can honor these cultural roots and provide a connection to diverse culinary histories.
By including corn in your meals, you not only enhance the nutritional quality and flavor of your dishes but also benefit from its diverse array of health-promoting properties. Whether enjoyed as a main ingredient or as a complementary element in culinary creations, corn contributes to a balanced diet that supports overall health and well-being.
Grocery List
Produce
corn
orange bell pepper
yellow bell pepper
red onion
plum tomato
celery
jalapeno
cilantro leaves or flat leaf parsley
lime juice
Pantry
whole wheat pasta
black beans (or chickpeas)
plant-based yogurt
smoked paprika
garlic granules
Misc
salt
pepper
Add-Ins and Substitutions
Good add-ins would be air-fried tofu or another protein of your choice turning this into a main dish.
You can use frozen corn in place of fresh, but press the defrosted corn between two paper towels to release excess water. Try adding in a few pinches of dried herbs such as parsley, Mexican oregano, chili powder, or marjoram if you have them. This is not necessary as the sauce really can stand alone and is packed with flavor.
Storing
Best if eaten within 2 days. Store in an airtight container for up to 5 days.
Nutrition 411
Corn is a healthy grain and a source of fiber, vitamins, minerals, and antioxidants. It may promote eye and digestive health. Corn consists primarily of insoluble fiber, which makes it a low-glycemic index food. This means that it is digested slowly and doesn’t cause an unhealthy spike in blood sugar. (refer to www.mayoclinichealthsystem.org – Speaking of Health Aug 5, 2021). It also contains many B vitamins, as well as essential minerals, including zinc, magnesium, copper, iron, and manganese. Corn is rich in vitamin C, an antioxidant that helps protect your cells from damage and wards off diseases like cancer and heart disease. Yellow corn is a good source of the carotenoids lutein and zeaxanthin, which are good for eye health and help prevent lens damage that leads to cataracts. (trusted source).
Bell peppers (Capsicum annuum) are fruits that belong to the nightshade family. They are low in calories and rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet. Bell peppers are mainly made up of water and carbs. Most of the carbs are sugars, such as glucose and fructose. Bell peppers are also a decent source of fiber. They are very high in vitamin C, with a single one providing up to 169% of the RDI. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium. Lastly, bell peppers contain many healthy antioxidants, including capsanthin, violaxanthin, lutein, quercetin, and luteolin. These plant compounds are associated with many health benefits.
Black Beans are rich in plant-based protein, fiber, and numerous vitamins and minerals. However, their mineral content may vary, and your body may not absorb their iron well due to the presence of anti-nutrients. A new terms for many of us today, anti-nutrients may impair digestion and inhibit mineral absorption, but cooking methods can improve this. Since black beans are not a complete protein source, aim to eat a variety of plant-based foods to get all essential amino acids.
Black beans are rich in antioxidants. These are compounds that can neutralize free radicals to counteract oxidative processes linked to heart disease, type 2 diabetes, and some types of cancer (Trusted Source).
In particular, black beans offer a significant amount of polyphenols, especially anthocyanins (Trusted Source) which are linked to potential type 2 diabetes benefits. They’re primarily located in the beans’ seed coat and are responsible for their dark color. They’re also responsible for the color of red and pink bean varieties (Trusted Source).
Another antioxidant group present in black beans is flavonoids, including catechin, quercetin, myricetin, and kaempferol. These have potential cancer-fighting and heart-protective properties (Trusted Source).
Studies show that for every 10 grams of total fiber consumed, the risk of mortality from heart disease may decrease by 27%. Similarly, consuming 5–10 grams of soluble fiber per day may reduce LDL (bad) cholesterol levels by 5% (Trusted Source).
Grilled Corn Pasta Salad (No Oil No Dairy)
Ingredients
- ½ pound fusilli or corkscrew whole wheat pasta 8 oz.
- 1 cup frozen corn
- 1 15 oz canned black beans (or chickpeas) drained and rinsed
- 1 cup red bell pepper diced small
- 1 cup yellow bell pepper diced small
- 1 cup red onion diced small
- 1 small plum tomato diced small
- ½ cup celery diced small
- 1 jalapeno seeded and minced
- ½ cup chopped fresh cilantro leaves or flat leaf parsley
- 1½ tablespoons lime juice
- ¾ cup plant-based yogurt I use Culina brand
- 1 teaspoon smoked paprika
- ½ teaspoon garlic granules
- 1/2 each Salt and Ground black pepper to taste
Instructions
BEFORE YOU BEGIN
- Select your favorite fusilli pasta (aka corkscrew).
- To make the dish spicier, leave the seeds in the jalapeño.
INSTRUCTIONS
- Bring 4 quarts water to boil in large pot. Add 1 tablespoon salt and pasta and cook until nearly tender, about 8 minutes.
- Heat Grill to 400 degrees F and grill shucked corn until bits of char are visible. Cut kernels from cob.
- While pasta cooks, dice all vegetables.In a medium bowl. combine in corn, drained beans, bell peppers, red onion, celery, tomato, jalapeño, cilantro, lime juice, smoked paprika, garlic granules, and plant-based yogurt.
- Once pasta is cooked to al dente, reserve a 1/4 cup cooking water, then drain pasta. Add the warm pasta to the vegetable mixture.Add reserved pasta cooking water, 1 tablespoon at a time, until dressing is loose.
- Season with salt and pepper to taste. Adjust other seasonings to your liking with more paprika or garlic granules.Serve room temperature or chill.
Notes
Add other seasoning as you desire: cumin, oregano, garlic powder, or onion powder.
Add in other diced vegetables such as cucumber, cherry tomatoes, jicama, or carrots.
More Corn PF Recipes
Corn Potato Chowder Dairy and Oil Free
Quick Edamame Corn Salad
Cast Iron Skillet Miso Soy Sauce Honey Corn
Corn Potato Chowder Dairy and Oil Free
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