Do you enjoy eating corn? – a food with color yellow and grows in summer but, feels best when had in monsoon?

Monsoon is the time of year when it has the best flavor, is the least expensive and locally grown varieties of corn are widely available. During monsoons, most of us head to bite into some piping hot, roasted corn seasoned with tangy lemon, a smearing of chilli and a pinch of salt. While a corn treat is perfect on regular days, eating corn on a rainy day has become somewhat of a custom!

Nutritional benefits of Corn

• Corn is a low-fat complexcarbohydrate that deserves a regular place on any healthy table.
• This popular food is high in fiber. In fact, it’s notoriously hard to digest. But its insoluble fiber, tops at tackling common digestive ailments and aids weight loss.
• Adding bulk can help you feel full sooner. Since, fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. So, by adding fiber to your diet, it’s easier to cut calories.
• Apart from aiding weight loss, it provides the necessary calories for daily metabolism and even though it is deficient in essential amino acid ‘lysine’, it is a rich source of anti-oxidants, vitamins A, B, C and other minerals.

Nutritional value of corn

Keeping Corn Healthy

• In order to reap nutritional benefits from corn, it is important that you don’t cover it in butter and other fatty sauces. This will increase the calorie and 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 and fresh; they should not look dried out. Pull back the husks and examine the kernels, which should look plump and 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 it as desired, and enjoy every bite!

6 healthy ways to consume Corn

• Makai roti
• Corn on the cob
• Salads
• As a pizza topping
• Aired fat free popcorn

Unhealthy Corn Dishes

• Corn flakes
• Creamy corn dishes
• Theatre popcorn
• Butter corn

The Healthiest Way of Cooking Corn

Boiling/steaming is the traditional method for preparing corn-on-the-cob; it provides the greatest flavor and is also a method that allows for good nutrient retention.

Although other cooking methods like grilling, steaming, and even microwaving will also get the job done.

Hot, fresh corn-on-the-cob is an almost essential part of any Monsoon party. Fortunately, it’s also healthy for your body.

So, here are 3 recipes of Corn that you can savor without guilt!

1.Corn & Capsicum Stir-fry Envelope

Exotic veggies stir fried in spicy Schezuan sauce make a flavorful filling for whole wheat envelopes; delicious, healthy, meal by itself.

Serves: 4

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients:

For the envelopes:

Whole wheat flour – 3/4^th cup

Salt – to taste

Oil – 1/4^th tsp

For stir frying:

Oil – 1 tsp.

Spring onion whites – 1/4^th cup

Corn – 1 cup

Capsicum – ½ cup (thinly sliced)

Schezuan sauce – 1 tbsp.

Salt to taste

Spring onion greens – 1/4^th cup

Method

For the envelopes:

1. Combine all the flour and salt in a bowl and knead into soft dough using enough water. Keep aside for 15 minutes.
2. Knead again using 1/4 tsp of oil till it is smooth and elastic.
3. Divide it into 4 equal portions and 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 and when hot, place the envelope gently over the wok ensuring that no creases form on the surface.
5. Cook it till small blisters appear on the surface. Turn over the envelope and cook for few more seconds till done.
6. Repeat with the remaining dough portions to make 3 more envelopes and keep aside.

For the stir-fry:

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

How to Proceed:

1. Place an envelope on a flat on a dry surface.
2. Place a portion of the mixture in the centre; 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 and cook the envelope, using 1/4 tsp of oil, till they are golden brown in color from both the sides.
4. Repeat with the remaining envelopes and stir fry to make 3 more envelopes.

Serve immediately.

Nutrient values per serving:

  Health-o-meter:

When it comes to healthy foods, low calorie stir-fries are always the best and easy to monitor the amount of fat being used. This flavorful envelope is low in carbohydrates as well as fats. Pairing corn with other vegetables will give you an extra shot of fiber and helps you feel full for longer duration.

2. Veg Corn Bake

This baked and colorful, multipurpose dish is versatile enough to be a snack or starter or oven a complete meal.

Serves: 4

Preparation time: 10 minutes

Ingredients:

Gram flour – 1 cup

Corn kernels – 1/2 cup (crushed)

Cabbage – 1/4^th cup (grated)

Spinach – 1/4^th cup (shredded)

Carrots – 1/4^th cup (grated)

Ginger and green chilli paste – 1 tsp.

Salt to taste

Sugar – 1/2 tsp.

Coriander leaves – 2 tbsp (finely chopped)

Fruit salt – 1 tsp.

For tempering:

Oil – 1 tsp.

Mustard seeds – 1/4^th tsp.

Sesame seeds – 1/4^th tsp.

Asafoetida- a pinch

Method:

1. Combine gram flour, corn, cabbage, spinach, carrots, ginger-green chilli paste, salt, sugar, coriander leaves and 1/4 cup of water together in a bowl and mix well.

2. Add the fruit salt and sprinkle some water over it, mix gently.

3. Pour the batter into a greased 150mm (6″) diameter baking dish and bake in a pressure cooker for 20-25 minutes. Keep aside.

4. For the tempering, heat 1/4 tsp of oil in a small non-stick pan and add the mustard seeds.

5. When the seeds crackle, add the sesame seeds and asafoetida and sauté on a medium flame for a second.

6. Remove from the flame, add 2 tbsp of water and pour the mixture over the vegetable corn bake. 7. When cool, cut into equal pieces.

Serve immediately garnished with the coriander leaves.

Nutrient values per serving:

 Health-o-meter:

This delicious baked corn recipe is a great way to begin your day. It is really low in calories and vegetables add bulk and vitamins, while ginger and chilli add 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 preparing baked sev:

Gram flour – 1 cup

Turmeric powder – 1/4^th tsp.

Chilli powder – 1/2 tsp.

Lemon juice – 2 tsp.

Asafoetida – a pinch

Salt to taste

Oil for greasing

Other ingredients:

Onion – 1/2 cup (chopped)

Capsicum – 1/2 cup (chopped)

Corn kernels – 1 cup (boiled)

Tomatoes – 1/2 cup (chopped)

Apples – 1/4^th cup (chopped)

Coriander leaves – 1/4^th cup (finely chopped)

Sugar – a pinch

Lemon juice – 1 tbsp.

Salt to taste

Baked sev – 1/2 cup

Lemon wedges – 2

Method:

For the Baked Sev:

1. Combine all the ingredients in a bowl, add enough water, mix well and knead in to semi-stiff dough.

2. Lightly grease your hands with oil and shape the dough in to a roll.

3. Fill the dough in to the “sev press” and press out thin strands onto a greased baking tray.

4. Bake in a pre-heated oven at 200″C (400″F) for 8 to 10 minutes or till it becomes crisp and turns light brown in color.

5. Cool completely, crush it and keep aside.

How to proceed:

1. Heat the oil in a broad non stick pan; add the onions and sauté on a medium flame till they turn translucent. Sprinkle little water to avoid the onions from burning.

2. Add the capsicum and corn and sauté on a medium flame for another mixture.

3. Remove from the flame, add all the remaining ingredients and mix well. Serve immediately topped with baked sev and lemon wedges.
   

Nutrient values per serving:

Health-o-meter:

Corn mixed in bhel (sev) as a fusion brings out a different taste and is a perfect dish during monsoon. This low carbohydrate corn recipe when blended with vegetables and fruits adds bulk, boosting your satiety levels.