Sweet Corn, popularly known as Bhutta, is the favorite rainy day snack of Mumbaikars. Not only does corn offer health benefits, but it also has multi-culinary uses. You can do a lot more in the kitchen with this yellow grain…
Corn, also known as maize, is a popular vegetable across the world. Corn has fibre, vitamins, proteins and carbohydrates that provides energy. You can use corn in many foods such as cereals, popcorn, corn chips and many such snacks.
The ears of the corn are called cob, which have kernels inside them.
The best way to eat corn is to either roast or steam corn’s golden kernels, smear butter and a little black pepper powder.
Health Benefits of Corn
Corn is a blend of wonderful components, and offers several nutritional benefits.
- Dietary fibre: The fibre in corn helps in reduction of cholesterol. This also promotes growth of healthy bacteria in large intestine and aids digestion.
- Phenolic acids: The presence of phenolic acids boost immunity. These also have anti-inflammatory activity in the body.
- Manganese: Corn is high in manganese, which is beneficial for our connective tissues.
- Carotenoids: The carotenoids present in corn help in cancer prevention. Also, carotenes are precursors of Vitamin-A, which promote healthy eyes.
Niacin: Niacin in corn has a beneficial effect on the nervous system and is good for digestion.
Corn, a Versatile ingredient in Recipes
For those watching their waistline, a bowl of steamed corn kernels with grilled vegetables is apt. “Corn can be used in various forms, starting from the use of grain on the cob to shelled corn in salads, curries, snacks etc.
The versatility doesn’t end there. In your home-style cooking, corn is generally used as a fresh or canned grain, as syrups, flours and as thickening agents.
If you like to bake, try a corn casserole with mushrooms, peppers and cheese or baked spinach and corn, which makes for an apt rainy day fare.
For an innovative dessert, use corn in home-made ice-creams and puddings.
Recipes Using Corn/Bhutta
Here are several recipes using sweet corn, many of which can be part of a healthy lunch.
Corn Rajma Bhel
- The lip-smacking flavours of bhel get a boost with corn and kidney beans. Pressure-cook a cup of kidney beans (soaked for six hours) with four cups of water and 1/2 tsp salt, for four whistles. Strain and keep aside. Now, pressure-cook the corn and keep aside.
- Melt a little butter in a pan and saute some onion, capsicum and green chillies. Add corn, kidney beans, boiled and diced potatoes, chaat masala, black pepper powder and 1 tsp salt and saute. Remove, add lemon juice, a little feta cheese, sugar and chopped coriander.
Indian cooking with a twist
- Use fresh grain from the cob and cook by steaming or boiling in water and a little bit of milk.
- Many Indian dishes can also be tweaked into corn-based ones with ease. “You can make an entire sabzi with corn. Even if you’re grilling it, add some tamarind and spices to it, or just add corn to regular recipes like pav bhaji, pulao, chaat and to your kadi. You can also do a corn puree instead of a potato mash, which makes for a fun twist to regular cooking.
Weeknight bite
Spring corn soup with fresh asparagus: Heat a tablespoon of olive oil in a stockpot. Add ¼ cup shallots, a few cloves of minced garlic, diced onion, a cup of diced carrots and celery. Cook until the onion is tender and translucent. Add some vegetable broth and bring to a simmer. Add a bunch of asparagus cut into 1-inch pieces, thyme and corn, then cook just until the asparagus is tender, for four to five minutes. Season with salt and pepper.
Dessert idea
Sweet corn ice cream: Boil kernels with milk, cream, sugar, and a little salt. Puree this and whisk egg yolks and more sugar into it. Cook over medium-low heat and pass through a sieve. Refrigerate and enjoy.
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