Heirloom Tomato, Corn and Avocado Salad w Chipotle Dressing

by Susan on June 16, 2011


Heirloom Tomato, Avocado and Corn Salad with Chipotle Dressing

Before I give you the raw food recipe for this wonderful, creamy, nutritious salad that is literally bursting with flavor, I need to get something off of my chest. I was checking out The Pioneer Woman’s website today. I go there once in a while because I love how she has set up the site. It is a good lesson in how to really reach people with a blog. Let me state, I do not go there for the recipes. In her opening post, she is talking about how she just went through 121 lbs of butter in 14 days while making recipes for her upcoming show. 121 lbs. I almost fell off my chair. Honestly, I got sick to my stomach.

In a country where we know that 75% or more of our chronic illness (heart disease, diabetes, cancer, etc) can be directly related to our diet, one of our top food blogs focuses on a diet that is devastating to our population and our health system. 360 some comments followed, lauding the virtues of butter. Excuse me while I leave the room and cry. More on this soon.

That said, I threw together a wonderful recipe today. Honestly, it is one of my favorites to date. It uses fresh corn, avocados, beautiful little heirloom tomatoes and some purple onions for a little punch. The really dreamy, creamy part of this salad is the dressing. Nope, I didn’t need sour cream or mayo to make a delicious creamy dressing. I did it with a few heart healthy cashews. The dressing is jazzed up with some smoked paprika and ground chipotle. A little lime gives it just the right brightness.

If you haven’t tried raw corn, this is the perfect opportunity. The fresh sweetness is the perfect compliment to the other ingredients. I have honestly lost my taste for cooked corn. Fresh is so much better!

Heirloom Tomato, Corn and Avocado Salad with Chipotle Dressing

Serves 4-6

  • 3 cups heirloom tomatoes, halved if small, cubed if larger
  • 2 avocados, cubed
  • 4 ears fresh corn, off cob
  • 1/2 purple onion, sliced thin

1. Mix all ingredients together.

2. Pour dressing (recipe follows) over veggies and gently toss to coat. (Use dressing sparingly, to taste)


  • 1/2 cup cashews, soaked at least 6 hours
  • 1/2 cup water
  • 1 tablespoon olive oil
  • 2 tablespoons fresh lime juice
  • 1 clove garlic
  • 3 tablespoons nutritional yeast
  • 1/4 teaspoon ground chipotle
  • 1/4 teaspoon smoked paprika
  • Himalayan salt and pepper to taste

1. Combine all ingredients in blender. Blend until smooth.

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{ 21 comments… read them below or add one }

Wendi June 16, 2011 at 3:53 pm

Great post! I too, have lurked at the Pioneer’s site a time or too. I stopped because the recipes were consciously and deliberately celebrating bad eating habits. The glorification of butter is just mean spirited. I adore your site and I am trying to be MORE RAW. At the moment my breakfast and lunch are raw and then just a healthy vegetarian dinner. Thanks for the great recipes and information — they are wonderfully inspiring.


Sylvia Black June 16, 2011 at 6:31 pm

Oh my goodness, 141 pounds of butter. That is just not good at all. I was just reading this morning about how strongly dairy product consumption is linked to prostate cancer (among other things of course). I’m not even male, but it made me glad I gave up butter and all the rest of it quite a while ago.

I really would like to see what the health statistics would be like if everybody ate a healthy, whole foods, plant-based diet. And exercised, and all the rest of it. Can you imagine how much less we’d have to spend on health care?


Charana June 17, 2011 at 6:08 am

Good morning!
I took a peek at the Pioneer Woman’s site and she said it was 121 lbs, just to let you know, and saw how proud she was of that. I can see why you got sick. Thinking about eating all that butter makes me feel like my body would be greasy. Even on a SAD that is just … not healthy. :) Love your site by the way, pretty and colorful pictures with wonderfull ideas. I’m just a little bit raw right now, but one day I hope to be a least mostly raw, yay!


Chris June 17, 2011 at 10:03 am

Love, love, love chipotles! Thank you for sharing this recipe!


cristina June 17, 2011 at 10:21 am

I always read your blog, but rarely leave comments… today you managed to shock me!!! 121 lbs of butter is insane… if we actually think of it as 484 sticks of butter then it’s just SICK.
Susan thank you for posting and writing the way you do!!!


Olivia June 17, 2011 at 10:30 am

Ok, so 121 lbs. or 1 lbs. of butter is shocking but consider the other spectrum for a moment. There is plenty of fat in avocado and nuts and the raw diet incorporates a lot of it along with olive oil to a great degree. Some chefs think nothing of putting alot of olive oil in some recipes; but let’s face it, fat is fat no matter what the source and it’s clogging your arteries. I think it best to follow a plant based diet but pull back as much as possible from nuts and olive oil if you want to be healthy. As in all things, trust your inner voice.
Read: Prevent and Reverse Heart Disease by Caldwell B. Esselstyn, Jr. MD or the China Study for more info.


Susan June 17, 2011 at 10:46 am

I have read both books and I still believe that plant fats have been shown to actually protect our hearts and arteries, unlike the saturated fats from butter. I also think that fats in raw diets need to be consumed in moderation. At least we are not combining them with sugar, flour, meat, etc.


Cathi October 12, 2014 at 6:32 pm

Actually it is not the oil that is clogging our arteries. Olive oil is one of the most healthy fats around with lots of good EFA that americans don’t eat enough of. There is no conclusive evidence that healthy EFA ‘clog’ our arteries. If you really look at the studies out there, there are a lot of other factors that people with heart disease are battling-it is never just eating too much healthy fat. They are eating veg. oils and foods fried in the worst oils imaginable-GMO from corn, soy and canola. That’s the heart attack waiting to happen. Butter is another healthy way to get fat-depending on the butter you choose.

Try reading the Grain Brain Dr. Perlmutter-he references lots of Journal Articles and research studies that are being ‘hidden’ from the public in the name of $$-USDA/Big Pharma. Very sad state that our country is in and you need to become more informed because you are spouting out the stuff they want you to know, not the truth of it. : )


Susan October 12, 2014 at 6:43 pm

Hi, Cathi, Thank you for your comment. But I disagree. You might want to take a look at Dr. Cadwell Esselstyn’s work and also this: http://www.forksoverknives.com/the-smoke-and-mirrors-behind-wheat-belly-and-grain-brain/ .


Melissa June 17, 2011 at 12:56 pm

Your statement, “In a country where we know that 75% or more of our chronic illness (heart disease, diabetes, cancer, etc) can be directly related to our diet”, struck me. I think that is the problem right there. I don’t think most of us know this, or we have chosen to ignore it. I tell people all the time to change their diet and they will feel better. They look at me like they have NEVER heard it before. I really question whether people really know what is healthy anymore. I love your blog, by the way!


Laura June 17, 2011 at 6:12 pm

My husband and I are getting more Raw everyday. I still use butter but not even near 121 lbs. in 5 years!!!
Susan, I love your site and will make this salad tonight.


Rambling Heather June 21, 2011 at 12:29 pm

ooooh gorgeous post! I love all your recipes and photo’s! I have to read your blog with a notebook and pen so that I can take notes on these delicious pieces of art!


Laurie Jesch-Kulseth @ Relishing It June 22, 2011 at 7:20 pm

This looks delicious (as do all of your recipes). And your photos are gorgeous! Thanks for sharing.


Megan June 28, 2011 at 7:24 pm

I love uncooked corn as well! People thought I had tiptoed over the edge last summer when they were eating their corn on the cob slathered in butter and I was enjoying mine with a little Himalayan and nothing else. I thought it was delicious! What a simple, enjoyable way to switch just one thing over to the raw side ;). This recipe looks amazing. I was just craving avocado/corn/tomato salad today, wondering about combining corn and avocado. Looks like we’ll be having this soon!


Susan June 30, 2011 at 1:55 pm

I think there is a lot more to the story than that. I have been doing a lot of research lately on fat, both plant and animal. There isn’t one clean direct answer. And honestly, there are a lot of studies out that also say that saturated fat is not a good thing for us. I also am appalled at factory farming to produce any animal products.

Also it is dangerous to simply imply that sat fat is ok because of the French Paradox. You might want to read here: http://en.wikipedia.org/wiki/French_Paradox. There may be many reasons that the French have reduced coronary heart disease including under-reporting by physicians, climate, exercise, genetics, the resveratrol in red wine, etc.

Trans fats seem to be the worst culprit and should be avoided at all costs. They are normally found in processed food because of the their increased shelf life.

I think it is a very important topic and there are many differing opinions. And once again, not an answer that applies for everyone.


Ashlyn August 13, 2011 at 9:50 am

I have made this three times already. My daughter loves raw tomatoes. When I introduced her to heirloom tomatoes it was love at first sight! She would eat this everyday if she could.

Thanks for a healthy recipe that even my six year old can enjoy!


Abby March 14, 2012 at 10:43 am

I have only become a raw vegan in the last three months, and I LOVE IT!!! I am 100% Vetan and 90% raw. I have made many recipes from your site, they are all wonderful! But, this one is BY FAR my favorite! The dressing reminds me of a southwestern ranch dressing! I put it on my wraps, Kelp noodles, and of course the yummy salad of corn and Avacado… It wonderful! Thank you for all of these fabulous recipes!! =-)


Jackie June 15, 2012 at 6:51 am

I use your recipes to create my monthly menus, three days a week we eat raw and the other four days are vegan cooked or soups. I have five children and we have been eating this way for the past nine years. We are bright, active, happy and I do believe healthy. I have one request, printable recipes, I have been copying them into my emails and printing. I would love to just go to a “print this recipe” command.

Thank you so much!! Jackie


Susan June 15, 2012 at 10:38 am

You can buy all the recipes in the Rawmazing Easy Raw Food collection. Cheers!


Rachel July 3, 2012 at 11:34 am

Tried this for Lunch today! Completely and utterly delicious!


Nicole Hill October 20, 2012 at 1:49 pm

Thank you for all you do to encourage me.. to start eating well. I am smiling so much knowing that there are delicious options out there.


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