When in season, corn is so tender it doesn’t even require cooking – just slice it off the cob and toss it in this dish. The vegetable is a rich source of carbs, fibre and antioxidants. “I like to pair this salad with a young, balanced white wine,” says Wells.
75 grams smoked bacon (or smoked ham), rind removed, cut into 0.5 cm cubes
2 ears fresh corn, shucked
4 ripe tomatoes of your choice, cored, quartered and chopped
1 large ripe avocado, halved, pitted, peeled and cubed
60 grams feta cheese, crumbled (1/2 cup)
2 small spring onions, white part only, trimmed, peeled and cut into thin rings
½ cup plain low-fat yoghurt
2 tablespoons fresh lemon juice
¼ teaspoon fine sea salt
Coarse, freshly ground black pepper
In a large skillet, brown the bacon over moderate heat until crisp and golden, about 5 minutes. With a slotted spoon, transfer the bacon to paper towels and blot to absorb fat. Cut off the wide ends of the ears of corn, stand the ears on the flat end, and use a sharp knife to cut off the kernels. Place the kernels in a large bowl. Add the bacon, tomatoes, avocado, feta and spring onions to the corn. Set aside. In a jar, combine the yoghurt, lemon juice and salt. Seal the jar and shake to blend. Toss the salad with just enough yoghurt dressing to coat the ingredients lightly and evenly. Seasons with black pepper. Serves 4.
Kilojoules per serving: 865; carbs: 19g; fibre: 6g; protein: 9g; fat: 12g
“My weight and mood tell me if I am getting enough exercise and eating right,” says longtime runner Patricia Wells. She recently decided to spice up her usual routine with some short, intense, mid-run bursts of speed. “I weigh 4 kilograms less than I did last year and feel re-energised.” – patriciawells.com
