Friday, February 7, 2020

Corn-Switch Your Whole Grains Up a Notch


Though sometimes dismissed as a second rate vegetable and grain-corn is lately being reassessed and viewed as a healthy food.  Christopher Columbus took it back to Spain with him, and by the 17th century, it was a major crop all over Europe.


Make sure to buy whole corn flour or meal instead of the degermed. The cornmeal in the tube is degermed.

 Not just any corn will pop. Popcorn is cultivated as a special variety.

 Corn and Truffle flan is made with both whole grain cornmeal and corn kernels.


Polenta and grits are coarse meals eaten as soft mush or cooled and oven-baked or fried in olive oil.  To cook on stove top, mix 1 part grits to 1 part water and cook for 25-30 minutes.


Corn tortillas are made with corn that has been soaked in a lime solution, then drained and ground into a meal called masa. Though some bran is lost, USDA counts masa as whole grain. Eating corn with beans raises the protein value to humans.



Cheesy Polenta Bites (20 Bites)

Bring water and cumin to a boil.  Add corn grits, stirring constantly. Stir in flaxseed, turmeric and salt.  Return to a boil, reduce heat and simmer until very thick.
1 cup water
1/8 teaspoon cumin
1/2 cup speckled corn grits
1 1/2 teaspoon flaxseed meal
1/4 teaspoon turmeric
1/8 teaspoon salt

Stir in cheese.
3/4 cup grated aged cheddar cheese

Drop 1 tablespoon portions of grit mixture on a parchment lined baking sheet.
Bake at 400F. for 25 minutes.  Serve soup over polenta bites.
 





 

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