Whole foods: the nutritional benefits of corn

Screen Shot 2014-07-06 at 9.22.48 PM

Screen Shot 2014-07-06 at 9.22.48 PM

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Nature’s Best: The nutritional benefits of corn.

We know it as corn, but the crop that is technically known as maize was first cultivated in Central American and Mexico before spreading throughout Europe in the 15th and 16th century.

Corn is one of the largest grown crops in the world, used not only for human consumption as both a grain made from field corn and eaten as sweet corn but also to make both corn syrup and in the production of ethanol. Corn is a wholegrain carbohydrate packed with a number of key nutrients including dietary fibre, Vitamin C, folate and beta carotene.

Corn can be enjoyed fresh, canned or frozen as well as in a number of baby varieties that are commonly added to Asian style dishes. Field corn, unlike sweet corn is harvested when the corn kernels are matured and eaten like a grain. Sweet corn on the other hand is harvested when the corn is immature, before the sugars present have converted to starch, leaving a sweet tasting carbohydrate enjoyed as a vegetable.

Corn’s sweet taste means that it is often a popular choice with children and a great, filling snack on the run but make sure you keep the added butter to a minimum!

Recipe of the Week

Corn Fritters with Smoked Salmon and Avocado Salad

Serves 4


1 1/2 cup corn kernels

1 egg

1/4 cup plain flour

1/2 tsp bicarbonate of soda

1/4 cup milk

2 tbs fresh parsley, chopped

1 vine ripened tomato, diced

1 avocado, diced

1 1/2 cups baby spinach

8 slices smoked salmon

1 tbs extra-virgin olive oil


1. In a small bowl place the corn, egg, flour bicarbonate of soda, milk and parsley. Mix together to make a batter using a fork, crushing the corn a little. Season to taste with salt and pepper. Heat a frying pan over a medium heat and cook the corn mix as 4 fritters (about 1/3 cup of corn mix for each fritter) for 5 minutes each side.

2. Place each fritter on a separate plate, the top with the tomato, avocado, spinach and salmon. Drizzle the olive oil over and season with a little pepper.



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