Tuesday, August 31, 2010
The end of summer is approaching, and what better way to say goodbye than with fresh corn? Cheap and flavorful, this vegetable often gets a bad rap, but not only is it an American staple, it has been known to help control diabetes, prevent heart ailments, lower hypertension and is also rich in A, B and E vitamins, as well as lutein, a compound that helps keep your eyes healthy as you age. Also, one ear of corn sports 4 grams of fiber. When shopping, look for husks with moist silks. Feel through the husks for plump kernels.
Here are 5 healthy, easy recipes to try with fresh corn.
Corn and Basil Cakes
1/2 cup all purpose flour
1/2 cup low-fat milk (or soy, hemp, almond, etc.)
2 large eggs (or egg whites)
2 tbs. canola oil, divided
1/2 tsp. baking powder
1/4 tsp. freshly ground pepper
2 cups fresh corn kernels (about 2 large ears)
1/2 cup chopped fresh basil
Whisk flour, milk, eggs, 1 tbs. oil, baking powder and pepper in a medium bowl until smooth. Stir in corn and basil. Brush a large nonstick skillet lightly with some of the remaining oil. Heat over medium until hot (but not too hot). Use about 1/4 cup batter for each cake. Cook until the edges are dry, about 2 minutes. Flip and cook until golden brown on the other side, 1 to 3 minutes. Repeat with remaining oil and batter, making around 10 cakes. (Reduce heat as you continue cooking to reduce burning). Each cake (around 3 inches wide) has only 180 calories and 7 grams of protein!
Chilled Cilantro Corn Soup
4 ears sweet corn
1 tsp. olive oil
1 1/2 cups chopped onion
1 cup organic sour cream (or nonfat greek yogurt)
2 tbs. minced fresh cilantro
2 red bell peppers, roasted, peeled and chopped (optional)
chopped fresh cilantro for garnish
Cut the corn from the cobs. Bring 2 cups of water to a boil in a small saucepan and add the cut corn. Simmer until tender, around 7 minutes. Stir to prevent sticking. Let it cool. In a blender or food processor, blend the corn with its cooking liquid, then press through a strainer (to remove the tough parts). Set aside. Heat oil in a frying pan. Add the onion and saute until soft. Return the corn to the blender or food processor. Add onion and sour cream (or yogurt). Blend until smooth. Pour the mixture into a bowl and stir in chopped peppers. Chill the soup (or eat warm). Sprinkle with chopped cilantro.
Creamed Corn Soup
1 cup low-fat milk
2 cups corn kernels
1 tbs. honey or agave nectar
pepper, to taste
pinch of cayenne
minced parsley or sunflower seeds (for garnish)
Combine 1 cup of milk, 1 cup of corn and 1 tbs. honey in a blender. Add pepper and blend on medium for 1 minute. In a mixing bowl, combine remaining 1 cup of corn kernels with the corn puree. Transfer to a soup pot and heat on medium heat for 5 minutes. Garnish with parsley or toasted sunflower seeds.
1 medium avocado, diced
3/4 cup fresh corn
1/2 cup quartered grape tomatoes
1 tbs. fresh cilantro
2 tsp. lime juice
Toss avocado, corn, tomatoes, cilantro and lime juice in a medium bowl.
Mexican Grilled Corn
4 ears corn, husked
2 tbs. vegenaise (egg-free mayo)
2 tbs. nonfat greek yogurt
1/2 tsp. chili powder
4 tbs. parmesan cheese (or shredded queso)
Preheat grill to medium-high (if you don't have a grill, cook corn on griddle, in foil in the oven or on gas stovetop). Combine vegenaise, yogurt and chili powder in a small bowl. Grill corn, turning until marked and tender, about 10 minutes. Spread wtih 1 tbs. of the sauce and sprinkle with cheese. Squeeze with lime before serving.
Posted by Rea and Alex at 8/31/2010