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A Dieter's Dream Weight Loss Food : Corn

30 Jun 2015
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Do you like to munch on some warm & deliciously soft corn in the monsoons?

Monsoon is the time of year when corn comes with a tasteful flavor & at low cost. It is widely available & locally grown in several varieties. During monsoons, most of us head to bite into some piping hot roasted corn, seasoned with tangy lemon, smearing of chili, & a pinch of salt. While a corn treat is perfect on regular days, on a rainy day, it has been somewhat of a custom!

Nutritional benefits:

  • Corn is a low-fat complex carbohydrate that deserves a regular place on any healthy plate.

  • It is high in fiber. In fact, it is hard to digest. But its insoluble fiber tops at tackling common digestive ailments & aids weight loss.

  • Adding bulk to your plate, it can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of satiety will stay  much longer, helping you to eat less. In short, corn makes it easier to cut down on calories.
  • Apart from aiding weight loss, it provides the necessary calories for daily metabolism, & even though it is deficient in the essential amino acid 'lysine', it is a rich source of antioxidants, vitamins A, B, C, & other minerals.

 

Nutritional Value of Corn: 100g

Energy (kcal) 125
Protein (g) 4.7
Fat (g) 0.9
Complex Carbohydrates (g) 24.6
Crude fiber (g) 1.9
Vitamin A (mg) 32
Thiamine (Vitamin B1) (mg) 0.11
Riboflavin (Vitamin B2) (mg) 0.17
Niacin (Vitamin B3) (mg) 0.6
Vitamin C (mg) 6

 

Keeping Corn Healthy

  • In order to reap nutritional benefits from corn, it is important that you don't cover it in butter & other fatty sauces. This will increase the calorie & fat content of an already carbohydrate-rich food. Instead, flavor your corn with a variety of spices to further increase the nutritional value.

  • When buying corn, make sure the husks appear green & fresh; they should not look dried out. Pull back the husks & examine the kernels, which should look plump & arranged in tight rows. The liquid that spurts out should be milky colored. If not, the corn is either immature or overripe.

Once you pick out the perfect-looking corn, take it home, cook as desired, & enjoy every bite! 

  Healthy ways to consume corn

 Unhealthy ways to consume corn

  Makai roti, Corn flakes

  Pizza Toppings

  Corn on the cob

 Creamy corn dishes

 Salads

 Cheese/ Caramel popcorn

  Air-popped fat-free popcorn

  Butter corn
 
Cooking Corn in a healthy way

Boiling/steaming is the traditional method for preparing corn-on-the-cob; it provides the greatest flavor & also ensures good nutrient retention.Though grilling, steaming, & even cooking in a microwave will get the job done.

Hot, fresh corn-on-the-cob is an almost essential part of any Monsoon party. Fortunately, it is also a worthy part of any healthful menu. In this blog,  we bring you 3 recipes using corn to give you a bite of good health & taste.

 

Corn & Capsicum Stir-fry Envelope

Exotic veggies stir-fried in spicy Schezwan sauce make a flavorful filling for a whole wheat envelope

Serves: 4

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients:

  • For the envelops: Whole wheat flour - 3⁄4th cup, Salt- to taste, Oil -¼th tsp
  • For stir-frying: Oil - 1 tsp, Spring onion whites - ¼thcup, Corn-1 cup, Capsicum- ½ cup (thinly sliced), Schezuan sauce - 1 tbsp, Salt-to taste, Spring onion greens - ¼th cup

Method:

For the envelopes:

  1. Combine Flour with salt in a bowl & knead into a soft dough using enough water. Keep aside for 15 minutes.
  2. Knead again using ¼th tsp of oil till the dough is smooth & elastic. 
  3. Divide it into 4 equal portions & roll out each portion of the dough into a thin circle of 150mm (6") diameter using a little flour. 
  4. Heat a wok upside down on a high flame & when hot, place the envelope gently over the wok ensuring that no creases form on the surface. 
  5. Cook it well on both sides.
  6. Repeat with the remaining dough portions to make 3 more envelopes & keep them aside.

For the Stir-fry:

  1. Heat oil in a wok or a non-stick pan; add the spring onion whites & saute on a high flame for a minute. 
  2. Add corn along with capsicum & saute on a high flame for another 2 minutes. 
  3. Add the Schezwan sauce along with salt & mix well. 
  4. Add the spring onion greens & saute on a high flame for another 30 seconds. 
  5. Divide the mixture into 4 equal portions & keep aside to cool for 5 minutes.

How to Proceed:

  1. Place an envelope on a flat on dry surface. 
  2. Place a portion of the mixture in the center, fold 2 opposite corners of the envelope over the filling, overlapping them slightly. Now fold the remaining 2 sides to seal the stuffing well. 
  3. Heat a non-stick griddle & cook the envelope, using  ¼th tsp of oil, till they are golden brown from both sides.
  4. Repeat with the remaining envelopes & stir fry to make 3 more envelopes. Serve immediately.

Nutrient Value (per serving):

Energy (kcal) 25
Protein (g) 1
Fat (g) 1
Complex Carbohydrates (g) 4

 

Khyati's Health-O-Meter Says:

When it comes to healthy foods, low-calorie stir-fried preparations are always a healthy choice.This flavorful envelope is low in carbohydrates as well as fats. Pairing corn with other vegetables will give you an extra shot of fiber & help you feel full for a longer duration.

 

Veg Corn Bake

This baked & colorful, multipurpose dish is versatile enough to be a snack or starter or even a complete meal in itself. A nutritious answer to all your dieting woes.

Serves: 4

Preparation time: 10 minutes 

Ingredients: 
  • Gram flour - 1 cup 
  • Corn kernels - ½ cup (crushed) 
  • Cabbage -  ¼th cup (grated) 
  • Spinach - ¼th cup (shredded) 
  • Carrots - ¼th cup (grated) 
  • Ginger & green chilli paste - 1 tsp 
  • Salt-to taste 
  • Sugar - ½ tsp 
  • Coriander leaves - 2 tbsp (finely chopped) 
  • Fruit salt - 1 tsp 
For tempering:
  • Oil - 1 tsp 
  • Mustard seeds - ¼th tsp 
  • Sesame seeds - ¼th tsp 
  • Asafoetida - a pinch 
Method:
  1. Combine gram flour, corn, cabbage, spinach, carrots, ginger-green chili paste, salt, sugar, coriander leaves, & ¼ cup of water in a bowl & mix well. 
  2. Add the fruit salt & sprinkle some water over it, mix gently. 
  3. Pour the batter into a greased 150mm (6") diameter baking dish & bake in a pressure cooker for 20-25 minutes. Keep aside.
  4. For the tempering, heat ¼ tsp of oil in a small non-stick pan & add the mustard seeds. 
  5. When the seeds crackle, add the sesame seeds & asafoetida & saute on a medium flame for a few seconds.
  6. Remove from the flame, add 2 tbsp of water & pour the mixture over the vegetable corn bake. 
  7. When it cools down, cut it into equal pieces. Garnish with freshly chopped coriander leaves & serve hot!

Nutrient Values (per serving):

Energy (kcal) 25
Protein (g) 2
Fat (g) 1
Complex Carbohydrates (g) 9

 

Khyati's Health-O-Meter Says:

This delicious baked corn recipe is a great way to begin your day. It is quite low in calories with vegetables adding bulk & vitamins, while ginger & chili adding pungent accents to this treat, satisfying all your taste buds.

 

Corn Bhel

A healthy, filling, great-tasting snack alone or as a topping.

Serves: 4 

Preparation time: 15 minutes 

Cooking time: 5 minutes 

Ingredients:

  • For baked sev: Gram flour - 1 cup, Turmeric powder - ¼th tsp, Chilli powder - ½ tsp, Lemon juice - 2 tsp, Asafoetida - a pinch, Salt - to taste, Oil - for greasing
  • Other ingredients: Onion - ½ cup (chopped), Capsicum - ½ cup (chopped), Corn kernels - 1 cup (boiled), Tomatoes - ½ cup (chopped), Apples - ¼th cup (chopped), Coriander leaves - ¼th cup (finely chopped), Sugar- a pinch, Lemon juice - 1 tbsp, Salt - to taste, Baked sev - ½ cup, Lemon wedges - 2 no.

Method:

For the Baked Sev:

  1. Combine all the ingredients in a bowl, add enough water, mix well & knead into a semi-stiff dough. 
  2. Lightly grease your hands with oil & shape the dough into a roll. 
  3. Fill the dough into the "sev press" & press out thin strands onto a greased baking tray. 
  4. Bake in a preheated oven at 200" Co (400" F) for 8 to 10 minutes or till it becomes crisp & turns light brown in color. 
  5. Cool it completely, crush it & keep it aside.

How to proceed: 

  1. Heat the oil in a broad non-stick pan; add the onions & saute on a medium flame till they turn translucent. Sprinkle little water to avoid the onions from burning. 
  2. Add the capsicum & corn & saute on a medium flame for another minute. 
  3. Remove from the flame, add all the remaining ingredients & mix well.
  4. Top it with baked sev along with lemon wedges & serve immediately.

Nutrient Values (per serving):

Energy (kcal) 25
Protein (g) 1
Fat (g) 1
Complex Carbohydrates (g) 3

 

Khyati's Health-O-Meter Says:

Corn mixed in bhel (sev) as a fusion, brings out taste & crunch in the dish that is perfect dish for the monsoons. This low carbohydrate corn recipe, when blended with vegetables & fruits, adds bulk to the recipe, & brings satiety.


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