Fresh Cherry and Corn Salad

This delightfully different salad with fresh cherries, corn and arugula will brighten your summer menu.

Native to the temperate areas of Eastern Europe and western Asia, botanically the cherry tree is part of the rose family. Cherries are among the world’s oldest cultivated fruits, along with their cousin, the apricot. The name is believed to have originated from the Greek word kerasos and in Latin means “of or for the birds.”

Cherries are among AICR Foods That Fight Cancer™. They are a good source of fiber and vitamin C and have a variety of natural compounds called phytochemicals. The fruit’s dark red color comes from the high content of anthocyanins, which are antioxidants. Corn also has fiber and phytonutrients such as carotenoids. When paired with the natural sweetness of corn, cherries make this salad a palate-pleasing treat.

This salad’s layers of colors and flavors include peppery baby arugula and purple onion with its mildly sharp bite. They contrast nicely with the sweetness of cherries and corn. Feta cheese adds just the right amount of a salty-tangy flavor, yet complements the other delightful ingredients.

If fresh corn is not available, thawed frozen corn may be used, but the freshest flavor is with kernels cut off the cobs. Frozen cherries may be used too, especially if you want this summer salad year round.

The addition of chopped shallot enhances this classic salad dressing. Homemade vinaigrettes have fewer ingredients and taste much better than bottled ones. Double, triple or quadruple the dressing to have extra on hand for future salads. Drizzle just enough to cover salad lightly.

Fresh Cherry and Corn Salad can be an unexpected treat for any cookout or summer meal.

Fresh Cherry and Corn Salad

Dressing

  • 1/2 medium shallot, finely chopped
  • 3 cloves garlic, minced
  • 1/4 cup extra virgin olive oil
  • 1/4 cup balsamic vinegar
  • Salt and freshly ground black or white pepper to taste

Salad

  • 5 ounces baby arugula or baby spinach
  • 3 cups thawed frozen corn or 4 ears cooked fresh corn, kernels sliced off cob
  • 1/2 cup finely sliced red onion
  • 3/4 cup feta cheese
  • 1 lb. fresh dark cherries, pitted, sliced in half*

In small mixing bowl, combine all dressing ingredients. Whisk well.

In large salad bowl combine arugula, corn and onion. Drizzle with dressing and toss to coat. Arrange salad on individual dishes and sprinkle with feta. Top with cherries and serve.

*Frozen cherries, thawed, may be used.

Makes 8 servings.

Per serving: 215 calories, 10 g total fat (3 g saturated fat), 29 g carbohydrate, 6 g protein, 3 g dietary fiber, 167 mg sodium.

The Author:

The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.

We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.

Photographs by Heather Victoria Photography

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