Tuesday, September 27, 2011
Eating Raw: Corn
Number one, when you are buying fresh corn choose full ears and peel down the green husk and peek beneath to make sure the kernels are full and round and not shriveled.
The husk should not be dry and brown but crisply green and fresh looking.
Here are a few facts you might not know about corn:
1 6 1/2" ear (or 1/2 cup) has approximately:
* 75 calories
* 15 grams carbohydrate
* 2 grams protein
* 1 grams fat
* 2 grams fiber
Corn calories are a good source of dietary fiber, vitamin C, folate, phosphorus, manganese, vitamin B1, and vitamin B5.
In other words...the nutritional value of corn is worthy of considering! It's NOT a source of "empty" calories like so many other "starchy" foods (pretzels, white bread, white pasta, cookies, muffins, cakes, etc.).
The nutritional value of corn goes beyond vitamins and minerals. Corn is packed with health-protective substances called beta-cryptoxanthin and lutein.
These are the carotenoids (plant chemicals) that give corn it's yellow color and they have disease protecting effects against lung cancer and macular degeneration.
So, how is the best way to eat raw corn? Here is a great recipe for you to enjoy!
RAW CORN SALAD
1 large ear of raw sweet corn
1/2 red bell pepper, chopped
1 large ripe tomato, diced
3 Tblsp. parsley, minced
1 celery stalk, diced
1/4 cup sweet red onion, chopped
1 TBSP freshly squeezed lime juice (you may use cider vinegar instead)
Salt and Pepper to Taste
2 TBSP Olive Oil
1 TBSP Honey
Wash all vegetables, remove kernels of corn from cob, dice tomato, dice celery, chop red pepper and onion, and mince the parsley. Add lime juice, salt and pepper, honey and olive oil and mix well.
Sometimes I add Rinsed canned black beans to this salad. Delicious and healthy.
Hint: Raw corn on or off the cob is delicious. Simply clean, wash and enjoy!
If Fresh corn is not available you may use thawed frozen corn...always prefer frozen vegetables over canned...less processing means more food value.
In case the salad doesn't float your boat, here are some other serving suggestions for corn. And, please note that corn is one vegetable that is FREQUENTLY genetically modified...buy organic when it is available to play it safe!
* Eat corn on the cob drizzled with flaxseed oil or sesame oil.
* Sauté corn with green chilis and onions.
* Combine black beans, corn, and roasted red bell peppers. Serve over a bed of salad greens or roll in a lettuce leaf.
* Roll scrambled egg whites + salsa + avocado in a corn tortilla.
* Add corn kernels and diced tomatoes to guacamole.
* Add to creative salads.
* Season with chili powder and onion powder and grill.
* Grill, remove from cob, and mix with chopped tomato, sweet onions, jalapeno pepper and lime juice for a tasty salsa.
* For a low cal snack: organic air popped popcorn
Eat Up and Stay Healthy!