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It’s a meaningful way for me to connect with you, see what you are making, and inspire all of us to try something new! Each month, I’ll select a challenge recipe and encourage you to roll up your sleeves, try it, and leave a review. The point is to learn, have fun, and of course to eat delicious food.
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Join us for another enlightening episode of the KNDI – ATRI Live Series! Today, our host Wang’ara Laura Achieng’, sits down with Banice Kendi to dive deep into Private Practice in Nutrition & Dietetics: Standards, Compliance, Success Stories & Challenges.
We’re breaking down the science of nutrition and providing practical tips to help you lead a healthier life.
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The second corn and tomatoes hit peak season, this corn tomato salad is the first thing I make. It’s a mash-up I didn’t plan on loving as much as I do — part caprese salad (corn, tomatoes, mozzarella, basil), part punchy Asian-inspired situation (chili crunch, sesame oil, ginger, lime). It sounds like it shouldn’t work, and then you taste it and it just does. It’s ready in under 30 minutes with zero fuss, and because I add pearl couscous and roasted peanuts, it’s substantial enough to eat as a full lunch, not just a scoop on the side of something else. I’ve tested this one more times than I’ll admit, tweaking the dressing ratio until it was exactly right — so this is the summer salad recipe I make on repeat all season long.
Why You’ll Love This Corn Tomato Salad
It’s a flavor mash-up you didn’t know you needed: Mozzarella and basil play against chili crunch, sesame oil, ginger, and lime, and somehow it all makes sense on the fork. Most corn-tomato salads pick one lane — a classic vinaigrette or a straight-up Mexican street corn flavor profile — and stay there. This one doesn’t.
It’s a full meal, not just a side: Pearl couscous and roasted peanuts add carbs and crunchy protein, so this works as a main-dish lunch salad. Most corn tomato salads are strictly side-dish material; this one can carry the whole plate.
It’s ready in under 30 minutes: Twenty-five minutes of prep, ten minutes of cook time, and no oven required. It’s the kind of recipe I reach for on a hot day when turning on the stove for longer than that feels like a lot to ask.
It’s endlessly adaptable: I’ve tested this with halloumi in place of mozzarella for a firmer, grillable swap, and it holds up beautifully for make-ahead lunches all week.
What You’ll Need for This Corn Tomato Salad
Here’s what goes into this corn tomato salad, split into the salad base and the dressing:
Pearl couscous: Cooks in about 10 minutes and gives the salad a little bite — a different base than the pasta or quinoa most competitor salads default to, and it’s what keeps this from feeling like just another side dish.
Fresh corn: Cooked and cut off the cob. Frozen corn works in a pinch — just thaw it and pat it dry so it doesn’t water down the dressing.
Cocktail or cherry tomatoes: Sweet, juicy, and the whole reason this salad only works in summer.
Fresh basil, cilantro, and parsley: This herb trio is what makes the salad taste bright instead of muddy — don’t skip any of the three.
Roasted peanuts: For crunch and a little extra protein.
Mozzarella pearls: Or halloumi — see the Variations section below for that swap.
Red onion: Thinly sliced for a sharp bite that balances the sweetness of the corn and tomatoes.
Dressing: Sesame oil, rice vinegar, lime juice, chili crunch, fresh ginger, honey, and sea salt.
The Chili Crunch Dressing
This dressing is the actual star of this tomato corn salad, so it gets its own section. Sesame oil and rice vinegar bring the nutty, acidic backbone. Fresh ginger and lime add brightness. Chili crunch brings crunch, heat, and umami all at once, and a touch of honey rounds out any sharp edges so nothing tastes like it’s fighting for attention.
One small trick I always use: let the whisked dressing sit for 5 to 10 minutes before pouring it over the salad. That resting time lets the grated ginger and chili crunch mellow into the oil, so the flavor comes across rounder instead of sharp and one-note. It’s the same base I use for my go-to sesame dressing, so once you’ve got the ratios down here, you can riff on it for basically any salad in your rotation.
Tips for the Best Corn Tomato Salad
Cook the couscous ahead and cool it fully: Warm couscous wilts the herbs and steams the mozzarella. If you’re short on time, spread it on a sheet pan so it cools faster.
Salt the corn separately before combining: Corn straight off the cob needs its own pinch of salt so its natural sweetness doesn’t get lost once the tangy dressing hits it.
Add herbs and dressing just before serving if making ahead: This keeps everything fresher longer — more on that in the Make-Ahead section below.
Taste and adjust the chili crunch to your spice tolerance: Start with 1 tablespoon and add more from there. Brands vary a lot in heat level, so taste as you go.
Variations
Dairy-free or vegan: Skip the mozzarella or halloumi and add extra peanuts or a scoop of cannellini beans for protein instead.
No couscous: Swap in cooked quinoa or orzo. Orzo is the closest match in size and bite if you want to keep the texture similar.
Extra veggies: Diced cucumber or shredded cabbage add even more crunch.
Protein add-in: Grilled shrimp or chicken turns this into a full dinner. If you want something in this same flavor lane but lighter and grain-free, my chili crunch edamame cucumber salad is a great one to bookmark, too.
Make-Ahead and Storage
The couscous, corn, and dressing can all be made up to 2 days ahead and stored separately in the fridge. Combine everything with the tomatoes, mozzarella, and herbs just before serving for the best texture — this keeps the herbs vibrant and stops the tomatoes from releasing too much liquid too soon.
Once fully assembled, this salad keeps for 2 to 3 days in an airtight container in the fridge. The tomatoes will release some liquid as it sits, so give it a quick drain or toss before serving leftovers. This one isn’t freezer-friendly — the fresh vegetables won’t hold up.
What to Serve With This Corn Tomato Salad
This salad is flexible enough to be the main event or the best thing on the table next to something grilled:
Grilled chicken or shrimp skewers
Grilled salmon
A scoop-able side for a backyard BBQ spread alongside burgers or brats
If you want more corn on the table, my grilled corn in foil is an easy pairing. And if you’re in the mood for a more classic Italian-leaning tomato-and-mozzarella salad, my fresh caprese quinoa salad is a great one to have on rotation, too.
FAQs
Can I make this corn tomato salad ahead of time?
Yes. Cook the couscous and corn up to 2 days ahead and store them separately in the fridge. Whisk the dressing and store it in a sealed jar for up to 3 days. Combine everything with the tomatoes, mozzarella, and fresh herbs right before serving so the herbs stay vibrant and the tomatoes don’t release too much liquid.
What can I substitute for mozzarella pearls?
Halloumi cheese pearls or diced halloumi work well if you can’t find mozzarella — I’ve tested this swap and it holds up nicely, especially if the salad sits for a bit. Feta is another easy substitute if you want a saltier, tangier bite instead of a mild, creamy one.
Do I need to cook the corn before adding it to the salad?
I like using cooked corn here — either grilled, boiled, or roasted — because it brings out the natural sweetness. That said, thawed frozen corn or leftover corn on the cob both work in a pinch. Just pat frozen corn dry before adding it so the salad doesn’t get watery.
What is chili crunch, and where can I find it?
Chili crunch (sometimes called chili crisp) is a crunchy, savory-spicy condiment made from fried chilies, garlic, and/or shallots in oil. You’ll find it in the international aisle of most major grocery stores or online — Momofuku and Lao Gan Ma are both widely available brands. Start with 1 tablespoon in the dressing and add more if you like it spicier.
Can I make this salad vegan or dairy-free?
Yes — simply leave out the mozzarella (or halloumi) and add extra roasted peanuts or a handful of cannellini beans for protein. The dressing itself is already dairy-free.
How long does this salad keep in the fridge?
Stored in an airtight container, the fully assembled salad keeps for 2 to 3 days. The tomatoes will release some liquid as it sits, so give it a quick drain or toss before serving leftovers.
Cook the couscous.In a small saucepan, bring ¾ cup water to a boil over high heat, then stir in the pearl couscous. Reduce the heat to a simmer and cook for about 10 minutes, or until the couscous is tender all the way through — it should have a slight bite but no raw, chalky center. Strain and rinse under cold water to stop the cooking, then set aside to cool completely; warm couscous will wilt the herbs and steam the mozzarella later on.
Assemble the salad base.In a large salad bowl, add the cooled couscous, corn, basil, cilantro, parsley, peanuts, mozzarella, and red onion. Toss gently with your hands or two large spoons to distribute everything evenly without crushing the mozzarella pearls or bruising the herbs.
Make the dressing.In a small bowl or jar, whisk together the sesame oil, rice vinegar, lime juice, chili crunch, grated ginger, sea salt, and honey until fully combined and slightly emulsified. Let the dressing sit for 5 minutes before using — this short rest lets the ginger and chili crunch mellow into the oil, so the flavor is rounder and less sharp when it hits the salad.
Combine and season.Pour the dressing over the salad and toss until every piece is glossy and coated. Taste and season with a confident pinch of salt and black pepper — both the corn and tomatoes need it to bring their flavor forward. Serve immediately, or refrigerate to serve the salad chilled.
Thawed frozen corn or leftover corn on the cob both work as substitutes for fresh cooked corn — just pat frozen corn dry before adding so the salad doesn’t turn watery.
Halloumi cheese pearls are a tested substitute for mozzarella if you can’t find it or want a firmer, grillable option.
Fully assembled salad keeps 2-3 days in the fridge in an airtight container; not freezer-friendly.
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In this video, Dr. Berg talks about why keto (ketosis, the ketogenic diet) is considered dangerous and has gotten a bad rap because it increases your risk for diabetes, and metabolic syndrome, spikes your blood sugars and makes you fat.
There were over 650 publications stating that a high-fat diet increases your risk for all sorts of health problems. However, if you evaluate this HIGH FAT DIET they fed rats, you will find it is really a high fat, high carb diet, which IF you combine high fats with high sugar, you can increase your risk for blood sugar problems, high cholesterol, diabetes and lots of other problems.
Traditional ketogenic diets used for kids can spike your risk for kidney stones because of the drop in pH making the body very acid (from ketones). However, traditional ketogenic diets involved low-quality fats (margarine, soy oil, hydrogenated soy oil, lard, corn oil, and even corn sugar and maltodextrin (not to mention synthetic vitamins). These are not healthy ingredients and the lack of vegetables will create all sorts of long-term vitamin and mineral deficiencies.
So critics will use Traditional Ketosis and their studies to explain why the ketogenic diet is unhealthy and is not good long term. This is why we recommend a healthy version of ketosis -combining low carbs with healthy foods.
I like to ask critical people of keto and intermittent fasting what would they recommend as a healthy diet – and this is where the conversation ends fast because they do not have one and don’t want to talk about that.
Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
If you’re looking for a fast, fun workout that you can do in under 20 minutes, I’ve got you, girl!
This workout is DAY 1 of the MAKE FAT CRY 2 CHALLENGE!
The fun continues from the original Makefatcry Challenge in this all new series, that includes 15-20 minute bodyweight workouts featuring me and all the coaches to work your body head to toe and keep you on track through any busy season of your life!
I see workout challenges like milestones in the health and fitness journey we’re all on.
You should feel very accomplished when you complete one! And then, move on to the next! Consistency over time really pays off – so let’s start the Make Fat Cry 2 Challenge together today!
You don’t need any equipment for this, just some space to move and an elevated surface from your house like a chair, ottoman or even a stair!
If you’re ready for Day 2 and the rest of the MAKE FAT CRY 2 CHALLENGE, you can join Rock Your Life and pick up where you left off!
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Full Body Burn
Click to expand and see all workout move descriptions
Equipment: optional elevated surface Format: 3 rounds; 0:30 per move, minimal rest between
Circuit:
Full Body Extensions
Begin standing with your feet hip distance, core braced, and chest upright.
Bend your knees to sit back into a squat, and dangle your hands towards the mat in-between your calves.
As you drive through your heels to come to standing, sweep your arms up overhead beside your ears and squeeze your glutes.
Be mindful that your knees are tracking in line with your toes, your core is braced, and you are keeping your chest elevated.
Repeat for allotted time.
MOD for Knee Crunch Crossover Squats:
As you drive through your heels to come to standing, use your core to drive your left knee up to cross and meet your right elbow.
Plant both feet to squat and dangle arms between your legs, then cross your right knee up to meet your left elbow as you stand.
Walking Planks
Begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and a flat back.
Being mindful of maintaining a flat back and reducing the shifting of your pelvis, lower your left elbow down to the mat, followed by your right so that you end in an elbow plank position.
Plant your right palm back on the mat, followed by your left palm; you are now back in your tall plank position.
Repeat for the allotted time, alternating on which elbow you begin.
MOD: Perform this exercise with your hands on an elevated surface and/or with your knees down.
Lateral Squat Shuffles to Kicks
Begin standing on one side of your mat with feet hip distance apart, core braced, and chest upright.
Send your hips back into a squat, being mindful of bracing your core with your chest up, and keeping your knees tracking in line with your toes as you laterally shuffle to the other side of the mat.
Powerfully drive through your heels to stand.
Using the strength of your core, draw your outside knee up to hip height (or lower if needed) and extend the leg for a front kick.
Plant both feet down, bend your knees to squat and shuffle to the other side of the mat, stand and front kick your other leg.
Repeat this sequence for the allotted time.
MOD with more kicks: Squat shuffle to one side of the mat, front kick your inside leg, then side kick your outside leg.
Squat shuffle to the other side and repeat front kick your inside leg, then side kick your outside leg.
Sit up Cross Punch
Begin by lying on your back with your knees bent, feet on the ground and core braced so that your lower back is pressed gently into the mat.
Use your abdominals to sit yourself up and punch your arms one at a time across your body.
Lower yourself back down with control until you are back in your starting position and repeat for allotted time.
MOD: Hook your feet under a sturdy surface (like a couch) for more stability.
Glute Bridges
Begin by lying on your back with your knees bent, feet planted, core braced, and lower back making gentle contact with the mat.
Press your heels into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a glute bridge.
With control, lower your hips back towards the mat.
Repeat for the allotted time.
MOD for extra challenge: Place your heels onto an elevated surface and perform glute bridges.
Slow Burpees
Begin standing at the top of your mat with your core braced and chest upright.
Bend your knees, plant your hands on the mat, and step your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
Maintaining a braced core and flat back, push yourself back up to the starting position.
Step your feet back up to your hands and drive through the heels to stand.
Repeat for allotted time.
MOD: Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.
Option: Burpees
Begin standing at the top of your mat with your core braced and chest upright.
Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
Maintaining a braced core and flat back, push yourself back up to the starting position.
Jump your feet back up to your hands and drive through the heels to stand or jump.
Repeat for allotted time.
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It’s the actions we take consistently over time that add up to the big changes in our health, energy and physique.
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The post 17-Minute Full Body Burn (no equipment) appeared first on The Betty Rocker.
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2. Gain Weight Fast! 3 Mistakes You Must Stop
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By utilizing a weekly meal plan, you can ensure you and your family are maintaining healthy eating habits, exploring new recipes, and ultimately — saving time (and money!) in the grocery store and kitchen each week.
Menu and Grocery Costs This Week:
Monday. Crockpot Pasta — $3.92 per serving
Tuesday. Shrimp and Broccoli — $5.67 per serving
Wednesday. Tuna Pasta Salad — $2.67 per serving
Thursday. Slow Cooker Butter Chicken — $3.17 per serving
Friday. Ricotta Pizza — $5 per serving
Bonus. Chocolate Chip Zucchini Bread — $.75 per serving
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Weekly Meal Plan
Please note the grocery costs are only an estimate based on the recipe’s serving size and on ingredient prices of a local grocery store. The generated shopping list above includes items like spices and other pantry staples you most likely have on hand, so we have left them out of the grocery estimate. To keep costs down and streamline groceries, refer to any Meal Plan Suggestions listed in blue above.
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High Protein Weekly Meal Plan – 1
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When someone texts that they’re coming over in 20 minutes, this goat cheese dip is my secret weapon. It looks like I spent an hour putting together a beautiful appetizer spread, but it literally takes 5 minutes and zero cooking.
All you need is a log of creamy goat cheese, raspberry jam, hot honey, and a handful of red pepper flakes. Spread, layer, drizzle, done. It’s the kind of recipe that makes people ask for the recipe — and then laugh when they find out how easy it is.
This no-cook goat cheese dip layers creamy goat cheese, raspberry jam, and a drizzle of hot honey for a sweet, spicy, tangy appetizer that comes together in 5 minutes flat. Spread it on a plate, pile on the toppings, and serve with crackers or veggies — it’s the easiest crowd-pleaser in my rotation.
Why You’ll Love This Goat Cheese Dip
It’s ready in 5 minutes: No baking, no blending, no food processor. Just spread, layer, and serve.
Sweet + spicy + tangy in every bite: Raspberry jam brings the sweet, hot honey brings the heat, and goat cheese brings the tang.
It looks impressive with zero effort: Spread it on a board or platter, drizzle everything on top, scatter some herbs — it photographs like a styled appetizer.
Only 5 ingredients: Goat cheese, raspberry jam, hot honey, red pepper flakes, and fresh herbs. That’s it.
Ingredient Notes
Goat cheese: Use a plain 4 oz. log (not pre-crumbled). Let it soften at room temperature for 15–20 minutes so it spreads easily. A soft, spreadable chèvre works best — avoid aged or firm goat cheese.
Raspberry jam: Any brand works — I love Bonne Maman. Seedless or seeded is personal preference; seeded adds a little more texture.
Hot honey: Mike’s Hot Honey or any store-bought hot honey works. If you don’t have hot honey, drizzle regular honey and add extra red pepper flakes.
Red pepper flakes: A small amount goes a long way. These add visible heat cues and a little extra kick on top of the hot honey.
Fresh herbs: Basil, thyme, or rosemary all work. Basil pairs especially well with raspberry.
If you love goat cheese, my Roasted Red Pepper Goat Cheese Dip is another easy favorite.
Tips for the Best Goat Cheese Dip
Soften the cheese first: Cold goat cheese is crumbly and hard to spread. Let it sit at room temperature for 15–20 minutes, or microwave for 10 seconds if you’re in a rush.
Use the back of a spoon or offset spatula: Spread the goat cheese in an even layer with swoops — this creates ridges for the jam and honey to pool into.
Layer, don’t mix: The visual impact comes from seeing distinct layers of white cheese, ruby jam, and golden honey.
Add the hot honey right before serving: Hot honey thins as it sits, so drizzle it on at the last minute for the best texture and presentation.
Variations and Flavor Swaps
Swap the jam: Fig jam, apricot preserves, or pepper jelly all work beautifully.
Add crunch: Top with chopped pistachios, candied walnuts, or toasted pecans for texture contrast.
Make it savory: Skip the jam and drizzle with pesto or sun-dried tomato spread for a Mediterranean take.
Bake it: Want it warm? Transfer to a small oven-safe dish and bake at 375°F for 15–20 minutes until bubbly.
Add dried fruit: Dried cranberries or chopped dried apricots add color and chew.
What to Serve with Goat Cheese Dip
This goat cheese dip pairs with just about anything you’d want to dip or scoop. Here are my favorites:
Wheat Thins or water crackers
Sliced baguette or crostini
Fresh veggies (cucumber rounds, bell pepper strips, snap peas)
Pita chips
Sliced apples or pears
Pretzels or pretzel crisps
For a bigger spread, pair it with my Baked Boursin Dip and Classic Hummus for a three-dip appetizer board.
Fridge: Store leftovers in an airtight container for up to 3 days. The jam will soften into the cheese as it sits — still tastes great, just looks less layered.
Make ahead: You can spread the goat cheese on the plate and wrap tightly with plastic wrap up to 24 hours ahead. Add the jam, honey, and garnishes right before serving.
Freezing: Not recommended — the texture changes once thawed.
Can I use cream cheese instead of goat cheese?
You can, but it’ll be a completely different dip. Goat cheese has a distinctive tang that pairs perfectly with the sweetness of the jam and honey. Cream cheese is milder and won’t give you the same flavor contrast. If you’re not a goat cheese fan, try a whipped feta base instead.
What kind of jam works best for goat cheese dip?
Raspberry jam is my favorite for this goat cheese dip because the tartness plays off the tangy cheese beautifully. Fig jam, apricot preserves, and pepper jelly are also great options. Any fruit-based jam or preserves will work — just avoid anything too sugary or artificially flavored.
Is goat cheese dip healthy?
Goat cheese is lower in calories and fat than many other cheeses, and it’s easier to digest for people who are sensitive to cow’s milk. This dip uses just 4 oz. of cheese for 6 servings, so it’s a relatively light appetizer — especially if you’re dipping veggies instead of crackers.
Can I make goat cheese dip ahead of time?
Yes! Spread the goat cheese on your serving plate, wrap it tightly, and refrigerate for up to 24 hours. Add the raspberry jam, hot honey, red pepper flakes, and herbs right before serving so the layers stay distinct and the honey doesn’t thin out.
Do I need to bake this goat cheese dip?
Nope — this is a completely no-cook recipe. The goat cheese softens at room temperature and gets spread right onto a plate. If you prefer a warm, melty dip, you can bake it at 375°F for 15–20 minutes, but it’s delicious at room temperature.
Spread the goat cheese out on a platter or plate using the back of a spoon or a knife, creating an even layer with swoops.
Evenly spread the raspberry jam over the cheese.
Drizzle with hot honey and top with red pepper flakes and fresh herbs for garnish.
Serve immediately with wheat thins, crackers, vegetables, or sliced baguette.
Feel free to double or triple the recipe if you are serving a crowd.
Any other fruit jam can be used in place of raspberry jam — fig, apricot, and pepper jelly all work well.
If you don’t have hot honey, use regular honey and add a pinch more red pepper flakes.
