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Corn Recipes of the Week - July 21, 2010 | |
Health Benefits of Fresh CornHot, fresh corn-on-the-cob is an almost essential part of any summertime party. Fortunately, it is also worthy part of any healthful menu. Our food ranking system qualified corn as a good source of many nutrients including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorus and manganese.Corn for Cardiovascular HealthCorn's contribution to heart health lies not just in its fiber, but in the significant amounts of folate that corn supplies.Folate, which you may know about as a B-vitamin needed to prevent birth defects, also helps to lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Homocysteine can directly damage blood vessels, so elevated blood levels of this dangerous molecule are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Folate-rich diets are also associated with a reduced risk of colon cancer. A cup of corn supplies 19.0% of the DV for folate Supports Lung HealthConsuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in corn, pumpkin, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. A study published in Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 63,000 adults in Shanghai, China, who were followed for 8 years. Those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.Maintain Your Memory with Thiamin (Vitamin B1)Corn is a good source of thiamin, providing about one-quarter (24.0%) of the daily value for this nutrient in a single cup. Thiamin is an integral participant in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, a neurotransmitter essential for memory, whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. In fact, Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels. Don't forget to make corn a staple in your healthy diet.Support for Energy Production, Even Under StressIn addition to its thiamin, corn is a good source of pantothenic acid. This B vitamin is necessary for carbohydrate, protein and lipid metabolism. Pantothenic acid is an especially valuable B-vitamin when you're under stress since it supports the function of the adrenal glands. A cup of corn supplies 14.4% of the daily value for pantothenic acid.Calabacitas con Elote (Zucchini with Corn)Ingredients2 1/2 cups fresh corn kernels 1 tablespoon olive oil 1/4 cup chopped onion 1 clove garlic, minced 1 pound zucchini, sliced 3 roma (plum) tomatoes, chopped 1 fresh poblano chile pepper - seeded, deveined, and chopped salt and black pepper to taste 1/4 cup crumbled montery jack cheese Directions 1. Place the corn in a saucepan with enough water to cover; bring to a boil. Place a cover on the saucepan, reduce heat to medium, and cook until tender, about 10 minutes. Drain. 2. Heat the olive oil in a large skillet over medium-high heat; cook and stir the onion and garlic in the hot oil until fragrant, about 5 minutes. Mix the zucchini and tomato into the onion and garlic; cook together 5 minutes. Stir the corn kernels into the mixture; add the poblano pepper. Season with salt and pepper; stir. Cover the skillet with a lid and cook until the zucchini is tender, about 10 minutes. Sprinkle with the cotija cheese to serve. Nutritional Information Amount Per Serving Calories: 121 | Total Fat: 4.9g | Cholesterol: 6mg Southwestern Corn Salad Recipe3 tablespoon olive oil3 cups fresh corn kernels, about 6 ears 1 (15-oz) can black beans, well rinsed and drained 1 red bell pepper, diced small 1 orange bell pepper, diced small 1 jalapeno pepper, seeded, minced 4 thinly sliced green onions 1 clove garlic, crushed, finely minced 2 tablespoons chopped cilantro leaves 1/2 teaspoon ground cumin 1/4 teaspoon chipotle pepper, or to taste 3 tablespoon fresh lime juice 1 tablespoon rice vinegar 1 teaspoon sugar 1 teaspoon salt Preparation: Heat the olive oil in a large nonstick pan over medium-high heat. Add the corn and sauté, stirring, for about 3-4 minutes. Turn off the pan and transfer corn into a large mixing bowl. Add the rest of the ingredients and toss to combine thoroughly. Refrigerate for at least 4 hours before serving. Toss well, and taste and adjust for salt and heat before serving. Triscia's Foolproof Corn on the Cob Cooking MethodFill a large stock pot (or pasta pot) with water about ½ way (you may have to spill some out after you put the corn in)Bring the water to a full boil Drop the shucked and cleaned of silk ears into the water Let water come back to a slow boil Turn off the heat cover and let stand for 5 minutes. You should have perfectly "Al Dente" corn. Serve with pepper, salt and butter if you choose I personally prefer it with nothing but a grating of fresh black pepper. There are many other ways to cook corn on the cob but, this works every time and is so easy! ENJOY!! |
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