In July, corn is one of the OrganWise Guys Foods of the Month! Look for fresh, local corn during the summer time for the best flavor and value. In the United States, corn is a staple food for summer barbecues, and it is also a common snacking food. Some corn snacks are made with lots of ingredients and can be high in fat and sodium. To get the nutrient benefits of corn without the added fat and salt, consider these healthier snacking options:
Roasted Corn Kernels – Remove corn kernels from fresh corn on the cob (or use 2 cups frozen corn kernels if you don’t have fresh corn). In a bowl, mix 1/2 tablespoon of extra virgin olive oil, your favorite herbs, and salt and pepper together with the corn kernels. Spread kernels in a single layer on a non-stick baking sheet. Bake in the oven at 400 degrees for 20 minutes. Be careful to watch the corn at the end so it doesn’t burn. Let cool and enjoy your homemade corn snack!
Corn Bruschetta – Make a bruschetta with corn instead of tomatoes. Mix corn kernels, black beans, cilantro and small avocado pieces together. Transfer to toasted whole grain baguette slices and broil in the oven until warm. Top with your favorite low-fat Mexican shredded cheese if desired.
Corn and Black Bean Salsa – Check out the OWG recipe for this tasty and healthy dip by clicking here.
Healthy Corn Quesadillas – Use a whole grain tortilla, low-fat Mexican cheese, and a mixture of black beans, corn, chopped tomatoes, and cilantro for this quesadilla recipe. Spread a thin layer of cheese over the tortilla, then add the mixture of fillings to the bottom half of the quesadilla. Fold it over, then use a sandwich press or cook on the stove top until the cheese becomes melted.