Charred Corn Salad with Tomatoes and Avocados Recipe

This is a guest post by Pamela Salzman with Her blog was introduced to me by Shawn (our FB Moderator). Pamela’s Instagram feed always leaves me feeling hungry, so I thought you guys would love a guest recipe from her today! :)

Hi, 100 Days of Real Food readers! I’m Pamela Salzman and I am guest posting today while Lisa and her family take some much-deserved time off. I am a Los Angeles based natural foods cooking instructor and holistic health counselor. I am a big fan of Lisa’s, and I share her mission of educating families about the importance of eating real food.

My Story

I was fortunate to grow up with parents who believed in cooking real food as much as possible, even growing fruits and vegetables at home. It wasn’t until I had children of my own that I became much more interested in nutrition and food as medicine. At the same time, I also realized how many of the parents I knew never learned how to cook from scratch and often relied on processed and refined foods for their family meals.

Years ago, I was in a cooking group with some friends where a chef would come to one of our homes and teach us how to cook 4-5 recipes every month. She was not focused on natural and unrefined foods, so I was always whispering to my friends, “I’m going to sub whole wheat flour for that” or “I think coconut oil would be a better choice.” Eventually the group asked me to take over the class because they were more interested in learning how to feed their families whole food based meals without stressing out and breaking the bank. That started my business, and I now teach cooking classes full time.

Picky Eaters

The emphasis in my classes is always on unrefined, minimally processed, seasonal food that is family friendly. Sometimes I’ll teach a recipe and someone will say, “My kid would never eat that.” But what I also emphasize in my classes is that creating healthy eaters is a journey. One meal or one recipe doesn’t predict a child’s future eating habits and isn’t a reflection on our parenting skills.

The path to creating healthy eaters is about modeling good eating habits, providing a wide variety of nutritious foods, and being a little flexible, too. I never make two dinners in one night because I don’t have that kind of time, and my kids need to get the message that they should be eating like their parents. My youngest child is rather picky, but every year he becomes a little less so, which encourages me to stay the real food course!

Fresh Summer Corn

This charred corn salad recipe was a big hit in my classes last summer as well as with my family and friends. Corn has gotten a bit of a bad rap the last few years because of the fact that field corn is almost always genetically modified, which means that it has been genetically altered in a lab to produce its own pesticides internally. But field corn is not what we put on the grill and eat off the cob — that is sweet corn. Although there is genetically modified sweet corn out there, most of it is not GMO. If you want to be sure you are buying non-GMO corn, look for certified organic.

This corn salad is the epitome of summer – a little char on the corn, juicy summer tomatoes, and a bit of smokey chipotle chili powder to highlight the smokiness from the corn. You can assemble this ahead of time and keep it refrigerated. My picky eater will happily eat this salad without the dressing or green onions, and I gladly oblige since that is an easy win-win for both of us.

I hope you enjoy this beautiful and delicious charred corn salad many times this summer!

Charred Corn Salad with Tomatoes and Avocados on 100 Days of #RealFood

Charred Corn Salad with Tomatoes and Avocados

This charred corn salad is the epitome of summer – a little char on the corn, summer tomatoes, and smoked paprika to highlight the smokiness from the corn.
5 from 1 vote
Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Print Recipe
Servings: 4 people


  • 4 ears corn husked
  • 2 green onions sliced (thinly sliced red onion can be substituted)
  • 1 tomato large, chopped
  • 1 avocado cubed
  • 2 ½ tablespoons lime juice freshly squeezed
  • 2 tablespoons olive oil extra virgin, unrefined & cold pressed
  • 1 teaspoon sea salt
  • ¼ teaspoon chipotle chili powder or a few dashes of your favorite hot sauce
  • pepper freshly ground, to taste


  • Heat your grill to medium-high. Cook the corn directly on the grill, turning frequently, until the corn has nice char marks on all sides, about 10 minutes. Remove from grill.
  • When cool enough to handle, cut kernels from cobs and transfer to a large serving bowl.
  • Add remaining ingredients to corn. Season to taste with more salt and pepper, if necessary, and more lime juice, if desired.


  • We recommend organic ingredients when feasible.
  • The corn can be prepared 3 hours ahead of time and kept at room temperature.
  • The salad can be assembled 1 hour ahead of time and kept at room temperature.
  • If you don’t have a grill, you can char your corn on the stove-top by cutting the kernels from the cob, placing them in a skillet over medium heat with a tablespoon of oil/butter, and cooking until they start turning brown.
Nutrition Facts
Nutrition Facts
Charred Corn Salad with Tomatoes and Avocados
Amount Per Serving
Calories 153 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2g13%
Sodium 590mg26%
Potassium 344mg10%
Carbohydrates 7g2%
Fiber 4g17%
Sugar 1g1%
Protein 1g2%
Vitamin A 425IU9%
Vitamin C 13.2mg16%
Calcium 13mg1%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!

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9 thoughts on “Charred Corn Salad with Tomatoes and Avocados Recipe”

  1. Colleen Benedict

    5 stars
    LOVE, LOVE, LOVE!!!!! Made this last night as a side dish with our steak! Freaking AWESOME! Definitely a keeper! Can’t wait to show it off to more as I entertain more family members and friends! A bit time consuming with the grilling of the corn, but absolutely worth it! I also made your sweet potato biscuits to go along with it.

  2. I am doing your challenge at DTE.

    I am gluten free – so what advise for looking at ingredients here when I avoid all wheat flour. Eg white rice flour, brown rice flour etc…

  3. This looks yummy!

    I love your sentiment, Pamela, that creating healthy eaters is a journey. It’s so true for children (and also adults!). As I feed my 11 month old new foods, I have to coach my husband and mom to keep offering him the foods he didn’t seem to like the day before. Eventually, he warms to all of it– it just takes time.

  4. “What the World Eats” by Faith D’Aluisio and photographed by Peter Menzel is a book everyone should take a look at. Photos from all over the world with a weeks supply of food…truly eye opening. It shows a typical family and how much it costs them for their food…also shows their living conditions. We are truly blessed here in first world countries.

  5. Hi Lisa & Team,
    I was wondering about food prices.
    Can’t you create a small section to compare the prices all over the world? I mean…. followers of course have to write prices of their countries :)
    I think it’s interesting for all of us to know the differencies between countries and maybe we can discover curiosities and weird things!
    (f.e how much a bottle of whole milk, store bought, does it costs in the US?)
    Thank you, I hope you enjoy my idea!

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