Mind-Blowing Avocado Corn Salsa

Carmel Valley San Diego Community | Rock Body Food | Melanie Mediate

Rock Body Avocado Corn Salsa with Blue Corn Tortilla Chips.  This recipe is so healthy and so versatile.  It’s such a crowd please-er even the picky eaters will be coming back for seconds!  You can take it to parties, serve it as a dip, or serve it over a nice lean steak, in healthy wraps as a lunch, and even use the leftover over an egg omelette as a “southwestern style” healthy breakfast.  The options with this dip are endless and so good for you!!!  We love this dip with blue corn chips.  Be sure to get those and enjoy this recipe!

(This is Chad’s favorite.. he always asks for it!)  I like to make a bunch extra of this salsa.  It’s not just great as a dip for chips, sometimes I double or triple the recipe & use it on everything from topping over steak or grilled chicken, to chicken wraps or even top on your eggs.  It’s a great side, super healthy & filling.

Carmel Valley San Diego Community | Avocado Corn Salsa | Melanie MediateEquipment

  • Kitchen aid (food processor)
  • Or single serving smoothie-maker
  • Aligator dicer

**(if you don’t have the above items you can dice with your chef knife.)


  • 1/2 bag frozen corn (thawed & drained)
  • 3 avocados halved & diced about 1 inch pieces (coat with lime juice immediately to keep from browning)
  • Juice from 4-6 limes (to your taste)
  • 4 roma tomatoes (sliced, de-seeded & roughly chopped)
  • Cilantro – 1 bunch, (remove stems & chop leaves very fine)
  • 2 bunches green onion (remove bottom cores & tops about 2-3 inch down. (chop fine)
  • 2 jalapenos (sliced, de-seeded & chopped very small)
  • red onion -1/2 (optional)
  • Sea salt, & fresh cracked pepper
  • -about 1/2 tbsp minced garlic (use jarred pre-minced) or 4-5 cloves
  • about 1 tsp dried red pepper flakes( more/less depending on your taste)
  • 1 tsp cumin powder
  • tabasco (or other hot pepper sauce)  -a few dashes or more to taste
  • about 4-6 few dizzels olive oil **(when I say a drizzle: hold & count 1(one-thousand) second-like they do at bars when pouring one shot into a mixed cocktail)
  • 3 or 4 drizzles white wine vinegar
  • Blue Corn Tortilla Chips (preferably organic)

Carmel Valley San Diego Community | Avocado Corn Salsa | Melanie MediateDirections

  1. Thaw the corn in microwave and drain.
  2. Meanwhile, at the core of the roma tomatoes, make two slices like a cross cut to slice into 4 quarters. Now remove the seeds and dice either with your alligator dicer (*find on my websight) or dice with a chef knife.
  3. Do the same with the red onion if using, and add onion & tomatoes to the bowl along with the drained thawed corn.
  4. Cut off top of jalapenos at core and slice in half, & remove the pith and about half of the seeds. (I like to keep half so that the spice is not too overwhelming) Put jalapenos in kitchen aid (or separate bowl) to mix dressing.
  5. To juice the limes, roll them over the cutting board with pressure pushing with your palms to make them soft. Now cut in half and squeeze juices out into kitchen aid or separate bowl if not using.
  6. Now add all of other ingredients along with the jalapenos into a kitchen aid mixer or a single portion smoothie maker and blend into a dressing.
  7. If you have a kitchen aid, you will use that to blend the jalapeno, garlic, vinegar, cilantro and lime. Then mix it in with the diced salsa. Otherwise chopping it all by hand is fine, but takes a bit longer. If you like to cook get a kitchen aid! (food processor)
  8. Pour dressing over corn mixture and fold to blend with a rubber or wooden mixing spoon.
  9. Put all but the avocado into a large bowl and toss to coat.
  10. Then fold in the avocado.


Carmel Valley San Diego Community | Melanie Mediate | Health FitnessMelanie is a San Diego native, a lover of outdoor activities, cooking, friends & family, & is an entrepreneur at heart.  As a personal chef and fitness coach, she has been able to combine her two career passions – which has proven to be an exciting journey.  Inspired by a love for cooking & entertaining, Melanie attended the Art Institute of San Diego and in 2006, she became a personal chef.  Ever since been then, she has been preparing nutritious gourmet meals (personal meal deliveries & private party catering) for residents in La Jolla, Carmel Valley and all over North County San Diego.  Melanie is NASM (National Academy of Sports Medicine) certified and is the founder of Rock Body Food.  Melanie truly loves her job of teaching others how to do what she loves & lives herself!


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