By Anmol Francis

CORN



Benefits of corn

It not only benefits your eyes, skin, hair, cardiovascular, and digestive health but is also good for your immune system and may aid in cancer prevention. Corn has a long list of benefits but discussing all of them is not possible. So here are few benefits of this amazing vegetable, grain and crop.

GUT HEALTH
 Corn has high amount of insoluble fiber, which are excellent for digestion and gut health and prevent constipation.



EYE HEALTH
Helps improve eye health. Corn is packed with two phytochemicals  ( lutein and zeaxanthin) that promote healthy vision.



GLUTEN FREE
     Offers a healthy gluten-free option. Corn is naturally gluten free. The protein in corn is sometimes called as "corn gluten" but it is not harmful to celiac disease patients.

 




What is the best way to eat corn?

Corn is healthiest when it is eaten as close to its natural growing form as possible, either
 on the cob, as cooked kernels, or freshly milled, boiled, grilled, roasted, or blanched and blended into soups and gravies. Sweet corn can be easily included in your diet.

But it is important to eat corn with moderation and as part of a balanced diet. If you are taking 2000 calories daily then the average daily recommendation suggests eating about 2 ½  cups of vegetables, and corn certainly counts. 

 Try following two amazing recipes and stay healthy!


Corn Salad

Ingredients
⦁ 200gm corn
⦁ 1 tomato
⦁ 1 cucumber
⦁ 1 large onion
⦁ 1/2 green capsicum
⦁ 1 green chili Chopped (if you like spicy)
⦁ 2 tbsps. fresh coriander
⦁ 1 lemon juice
⦁ 2tbsps salad oil
⦁ Salt and black pepper (according to your taste)

Instructions:
Boil corn until soft.
Finely chop all the vegetables. In a bowl add boiled corn and all vegetables. Add lemon juice and salad oil. Season with salt and black pepper. Toss well.
Delicious and healthy corn salad is ready in no time!




Corn Fritters

Ingredients
⦁ 1 cup sweet corn, boiled and coarsely mashed
⦁ 2 cups sweet potatoes, boiled and grated
⦁ 2 spring onion greens (scallions) finely chopped
⦁ 2 tbsp. fresh coriander finely chopped
⦁ 1 red chili deseeded and finely chopped
⦁ 1 and 1/2 tbsp. flaxseed powder
⦁ 1/2 cup breadcrumbs
⦁ 1 cup cheddar cheese grated
⦁ Salt  as per taste
⦁ Vegetable oil as required for frying

For Dip
⦁ 1 bowl Greek yogurt or curd
⦁ 1 tbsp. mint leaves finely chopped
⦁ salt as per taste

Instructions:
Boil corn and sweet potatoes (you can also use potatoes) and mash them.
In a large bowl add sweet corn, sweet potatoes, spring onions, coriander leaves, red chili, flaxseed powder, breadcrumbs, cheese and salt. Mix everything together.
Grease your palms slightly, take a spoonful of the mixture and make a fritter.
Place frying pan on medium heat and grease it with oil to shallow fry the fritters.
Shallow fry them for 2 to 4 minutes on each side or until golden brown.
Transfer the fritters to the plate. If you want you can garnish them with cheese.
For Dip:
In a bowl, add Greek yogurt, mint leaves, salt and mix well.
Enjoy the corn fritters!


 

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