Let’s take a look at some of the nutritious information about corn and then we will share the tasty recipes we made using corn.
The calorific content of corn is 342 calories per 100 grams. Corn is rich in vitamin B constituents, especially Thiamin and Niacin. Corn is also a good source of Pantothenic acid, which is an essential vitamin for carbohydrate, protein, and lipid metabolism in the body. Corn provides a large percentage of the daily folate requirement, while the kernels of corn are rich in vitamin E, a natural antioxidant that is essential for growth and protection of the body from illness and disease. Corn contains abundant minerals which positively benefit the bodies in a number of ways. Phosphorous, along with magnesium, manganese, zinc, iron and copper are found in all varieties of corn. It also contains trace minerals like selenium, which are difficult to find in most normal diets. Phosphorous is essential for regulating normal growth, bone health and optimal kidney functioning. Magnesium is necessary for maintaining a normal heart rate and for increasing bone strength. The vitamin B12 and folic acid present in corn prevent anemia caused by a deficiency of these vitamins. Corn also has a significant levels of iron, which is one of the essential minerals needed to form new red blood cells; a deficiency in iron is one of the main causes of anemia as well. Yellow corn is a rich source of beta-carotene, which forms vitamin A in the body and is essential for the maintenance of good vision and skin.
Quinoa Fritters with Sweet Onion, Fresh Corn and Basil
Recipe adapted from www.Food52com/Slow-Club-Cookery
1 ear of fresh corn, shucked
1 cup uncooked quinoa, rinsed and well drained
½ cup all-purpose flour
1/3 cup minced sweet onion
½ cup loosely packed minced fresh basil
2 Tbsp ground flax seeds
6 Tbsp boiling water
2 tsp sea salt
1 tsp black pepper
1 tsp crushed red pepper
1 tsp paprika
2 Tbsp nutritional yeast (optional)
- In a medium saucepan over medium-high heat, toast rinsed quinoa for 4 to 5 minutes, stirring constantly, until lightly browned and fragrant.
- Add two cups of water and bring to a boil. Reduce to a simmer, cover, and let cook for 12 to 15 minutes until all liquid is absorbed.
- Allow cooked quinoa to cool completely before continuing with the recipe. The quinoa can easily be made a day ahead of time.
- In a small bowl, whisk together ground flax seeds and 6 tablespoons of boiling water. Set aside and allow to cool completely and thicken.
- Place a box grater over a bowl or dish and grate the ear of corn until all kernels are removed. You will wind up with about 1/3 cup of pulpy corn mash.
- In a large mixing bowl combine the cooled quinoa, grated corn, minced onion, basil, flour, nutritional yeast, salt, peppers, and paprika. Stir to combine, being careful not to over-mix.
- Add cooled flax mixture, then stir gently until combined. Season to taste. Add ½ cup of flour to mixture, to make it easier to handle.
- Using a tablespoon, scoop out dough and gently form it into balls using your hands. Roll in a little bit of extra flour, flatten into a patty and set in a single layer on a baking sheet lined with parchment paper.
Serve fritters with Fresh Corn and Basil Salad (recipe follows).
Fresh Corn and Basil Salad
1 ear of fresh corn, shucked
½ cup loosely packed torn basil
¼ cup finely minced sweet onion
1 tsp apple cider vinegar
1 tsp freshly squeezed lime juice
2 tsp olive oil
Salt, black pepper and crushed red pepper, to taste.
- Carefully shave kernels from the ear of corn with a kitchen knife into a medium mixing bowl.
- Add basil and sweet onion.
- In a small bowl, whisk together apple cider vinegar, lime juice, and olive oil.
- Pour dressing over corn mixture and toss to combine.
- Season with salt, black pepper, and crushed red pepper to taste.
Black Bean and Corn Salsa
Recipe by Lisa Cheplak
1 can (15 oz) organic black beans drained and rinsed
1 cup fresh corn, cut off cob
1/2 cup fresh mint, finely chopped
1 red, orange or yellow bell pepper, diced
¼ cup Red onion or green onions diced
1 cup finely chopped broccoli
Zest and juice of 2 limes
2 tbsp extra virgin olive oil
In a large bowl, combine the black beans, corn, bell pepper, broccoli, mint and onion. Combine the lime, zest and olive oil and whisk together. Pour on salad and toss to combine. Season with salt. Serve with flax crackers or tortilla chips.