Fresh Corn Salsa

This recipe is perfect for a summer BBQ or as a great addition to include with your meals throughout the week. 

Prep time: 20 minutes

Cook time: 11 minutes

Yield: Serves 8

Ingredients 

3 cloves Thames River Melons garlic, minced

1 cob Thames River Melons sweet corn, kernels removed from cob 

2 lbs Thames River Melons tomatoes; we used a combination of green tomatoes and grape tomatoes, diced

1 medium Thames River Melons red onion, diced

1.5 lbs Thames River Melons peppers; we used a combination of jalapeno peppers, green bell peppers, and sweet banana peppers, diced

¼ cup lime juice 

1 teaspoon salt 

Instructions

1. Thoroughly wash corn, tomatoes, onion, and peppers under cool water. 

2. Bring a pot of water to a boil. Add in cob of corn, cover, and cook for 5 minutes. Drain and let it cool. Once cooled, cut the kernels off the corn. 

3. Mince the garlic. Dice tomatoes, onions, and peppers. 

4. In a large bowl, add all of the ingredients and stir well. 

5. Cover the bowl and refrigerate for at least 30 minutes before serving. 

6. When serving, stir the salsa to mix any ingredients that may have settled to the bottom during storage. 

Note: We used green tomatoes, which means they aren’t ripe yet! So if you are using these, you will want to pan-fry them in a small amount of oil on medium heat for about 6 minutes, stirring frequently. This will soften them up to become a perfect addition to your salsa!

Cost

• Corn is $1.00 a cob. 

• PYO costs include: 

• Garlic is $3.00/lb

• Tomatoes are $0.25/lb

• Grape tomatoes are $2.00/lb

• Peppers are $2.00/lb

• Onions are $1.00/lb. 

In total, the cost of the corn and PYO produce is $0.85/serving.

Nutrient Profile 

This fresh corn salsa contains 2 grams of fibre/serving! Did you know fibre plays a role in helping your digestion? The daily recommended intake of fibre is 38 grams for men ages 19-50, 30 grams for men over 50, 25 grams for women ages 19-50, and 21 grams for women over 50. Adding this salsa to your meals is an easy and tasty way to help you increase your fibre intake!

Storage 

Store the salsa in the refrigerator in an airtight container for up to 4 days. 

Reference:

Health Canada [Internet]. Ottawa: Government of Canada; c2025; [updated 2023 Dec 18; cited 2025 Aug 11]. Dietary reference intakes tables: Reference values for macronutrients; [about 7 screens]. Available from: https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html.

Creamy Corn Dip with Oven-Baked Kettle Chips

Ingredients

2 cobs corn, boiled and kernels cut off

½ cup yogurt or sour cream

¼ cup mayonnaise

½ cup cheddar cheese

¼ cup cream cheese, softened

2 tablespoons parmesan cheese, divided in half

Red pepper flakes

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon lime juice

3 green onions, diced

4 potatoes, very thinly sliced

Canola oil

Spices

Instructions

1. Preheat oven to 425°F.

2. Bring a large pot of water to a boil over high heat.

3. Add the husked cobs of corn to the water and boil until bright yellow, around 6 – 7 minutes.

4. Remove the corn from the boiling water and once cool enough to handle cut the kernels off the cob.

5. While the corn cools, combine yogurt, mayonnaise, cheeses (except for 1 tablespoon of Parmesan), spices, lime juice, and green onions in a medium bowl and mix thoroughly. Add corn kernels and mix again.

6. Transfer the dip mix to a 9-inch round pie plate or an 8x8 square baking dish that has been greased with cooking spray. Smooth into an even layer then sprinkle with the remaining 1 tablespoon of Parmesan.

7. Transfer the dish to the oven and bake for 30 minutes.

8. During the first 10 minutes of baking, wash and very thinly slice your potatoes.

9. Add the potato slices to a bowl, drizzle with oil, and sprinkle with spices (your choice! I went with chili powder, oregano, and garlic powder) as well as salt and pepper.

10. Spread the seasoned and oiled potato slices into a single even layer on baking sheets lined with parchment. You will likely need two sheets, as it’s very important for the potatoes to be spread out, and not touching. This will help get them nice and crispy!

11. Bake for 20 minutes, until golden brown and crispy.

12. Remove the dip and the chips from the oven and enjoy them together. This dip can also be served as a sandwich spread, or a taco-topper.

Recipe developed & photographed by Alex Chesney, RD

Cornbread Pancakes

Ingredients

2 cups cornmeal

1 cup corn kernels

¼ teaspoon kosher salt

¼ cup flour

1/4 teaspoon baking powder

1 cup milk

1 teaspoon lemon juice

¼ cup water

¼ cup honey

1 egg

¼ cup melted butter

¼ cup canola oil, for cooking

Instructions

1. Whisk together milk and lemon juice and set aside.

2. Whisk together cornmeal, salt, and flour until well combined.

3. In a separate bowl, whisk together water, honey, egg, and melted butter. Next, add milk and lemon juice mixture, which should by now be a bit sludgy – a homemade buttermilk!

4. Pour the liquids into the bowl with the flour mixture and mix until a thick batter forms.

5. Add canola oil to a frying pan and heat over medium heat. Once shimmery, add batter to the pan, in ¼ cup scoops. Flatten the batter (it’s quite thick!) with the back of a spatula. Let the cornmeal pancakes cook until the edges are bubbling and the center is set.

6. Use a spatula to flip the pancakes, and let them cook on the other side.

7. Remove the pancakes to a plate lined with paper towel, which helps soak up excess oil.

8. Serve immediately. These pair well with breakfast foods, chili, or saucy meats like ribs or sausages. Don’t forget to add a side of greens as well to round out the meal!

Recipe developed and photographed by Alex Chesney, RD

Tomato, Corn, and Goat Cheese Flatbread

Here’s a fresh, sunny recipe for this rainy, dreary day featuring two of our favourite late summer veggies. Tomatoes are a great source of several key nutrients like vitamin C, vitamin A, and folate. They also contain lycopene, the nutrient that gives tomatoes their gorgeous red colour. In addition to being bright and colourful, lycopene is a powerful antioxidant. Meanwhile, sweet corn is also a nutrition powerhouse, giving you a healthy dose of fiber, magnesium, and potassium. Paired with a spread of goat’s cheese and freshly minced garlic, these vegetables make for a tangy, delicious, and filling flatbread. Remember, you can find the tomatoes, sweet corn, and garlic at our Innerkip Farm Market, Pick Your Own stand, or a Farmers’ Market near you. Let me know what you think of the recipe, and happy eating!

Ingredients

1 log goat’s cheese

2 large cloves garlic, minced

2 tablespoons olive oil

1 cup sweet corn kernels (from approximately 2 large cobs)

1 teaspoon chili powder

1 teaspoon paprika

¼ teaspoon black pepper

¼ teaspoon salt

2 tomatoes, sliced

4 whole wheat pitas (or something similar like naan bread)

1 cup arugula, for topping (optional)

Instructions

1. Preheat the oven to 425⁰F.

2. Bring a medium-to large pot of water to a boil and cook the corn for 5 minutes. Remove from the water and let cool. Once cool enough to handle, cut the kernels off the cob.

3. Toss the corn kernels with the chili powder, paprika, pepper, and salt.

4. Place the pitas onto a baking sheet. Slice the goat cheese into quarters and spread ¼ onto each of the pitas.

5. Next, sprinkle on the minced garlic, followed by a drizzle of approximately a ½ tablespoon of olive oil.

6. Spread the slices of tomato on top of the goat cheese, garlic, and olive oil.

7. Finally, sprinkle the corn on top of the tomato.

8. Pop the prepared flatbreads into the oven for about 15 minutes, until goat cheese is melted and bubbly, and corn and tomatoes are nicely browned.

9. If desired, top with fresh arugula for some extra crunch and a dose of greens. Slice & enjoy!

Recipe created by Alex Chesney, RD

Summer BBQ Side Dishes

Summer Weekends are made for BBQs, and BBQs call for some delicious treats. The focus of an outdoor meal is often the main course – what protein is being marinated, grilled, and topped. However, side dishes are just as important! They round out, balance, and complete a meal, and side dishes are where you’ll often find some of our favourite summer veggies. These two recipes are quick, easy, and delicious. They feature lots of herbs and spices for huge hits of flavour while also keeping the amount of salt to a minimum. And despite their difference in colour, shape, and size, sweet corn and green beans actually have quite a lot in common! Both summer veggies boast generous amounts of Vitamin C and fibre, which means you’ll feel full and satisfied with them on your plate. Pair these dishes with some freshly grilled chicken breasts or sausages and you’ve got one tasty meal!

Sweet & Smoky Corn on the Cob

Ingredients

6 cobs sweet corn, husked

½ cup butter, softened

2 teaspoons paprika

2 teaspoons chili powder

1 teaspoon garlic powder

½ teaspoon granulated sugar

½ teaspoon salt

½ teaspoon black pepper

2 tablespoons lime juice

Instructions

1. Bring a pot of water to a boil on the stove top.

2. Mix together the softened butter, spices, and lime juice until well combined.

3. Once the water comes to a boil, place the husked corn cobs in and cook for 3 minutes.

4. Remove the corn from the pot and carefully pat dry.

5. Transfer the corn to a preheated grill, then slather with the butter & spice mixture.

6. Grill for an additional 2-3 minutes, until the butter is melted and the spices have seeped into the corn.

7. Serve with a wedge of lime and enjoy!

Parmesan Garlic Green Beans

Ingredients

1 lb. green beans

1 tbsp cooking oil

1/2 teaspoon salt

2 garlic cloves, minced

½ cup water

½ teaspoon red pepper flakes

¼ cup parmesan cheese

¼ cup whole wheat bread crumbs

Instructions

1. Rinse the beans, shake them dry, and trim off their stems.

2. Mix together the red pepper flakes, cheese, and bread crumbs. Set aside until later.

3. Heat the oil in a pan over medium-high heat until shimmering. Add the beans and saute for about 5 minutes, stirring frequently until the beans are bright and glossy.

4. Add the garlic and salt, then continue to cook for an additional 30 seconds. Be sure to stir constantly!

5. Add the water to the pan and cover immediately. Cook, covered, for another 1 – 2 minutes, until the beans are bright green and crisp tender.

6. Add the cheese mixture to the pan and mix until the beans are coated.

7. Serve and enjoy!

Recipes created by Alex Chesney, RD