The corn (Zea Mays) Due to its proportion of carbohydrates and proteins, it is very energetic and nutritious, although its composition varies greatly depending on whether it is consumed tender or dry or how much the flour has been refined.
Sweet corn is not only eaten as a vegetable because it is sweet and juicy. From a nutritional perspective, it is also more similar to a vegetable than a grain. Because it contains a lot of water (almost 80% of its weight), it is lighter (86 calories per 100 grams compared to 365 for dry corn). It does not provide as much energy as dried corn (16% carbohydrates compared to 67%), but its sugars have not yet been converted into starch, which not only emphasizes its sweetness but also makes it easier to digest.
Young corn also preserves vitamin C: if it is not overcooked, a 100 gram portion can cover more than 10% of the daily requirement.
The corn proteins (9% in dry corn) are deficient in several amino acids such as tryptophan and lysine. To make better use of them, it is advisable to combine the cereals with foods such as legumes.
Ally of the brain
Of the grains, corn is the only one that provides beta-carotene or provitamin A, in larger quantities when tender: about 145 mcg/100 g when cooked and ready to eat. However, pay particular attention to B vitamins (B1, B5 and folic acid) and the antioxidant vitamin E.
A 100 gram serving of cooked corn provides 24% of the daily requirement for vitamin B1, 14% for B5 and almost 20% for folic acid. The first not only contributes to energy production but is also linked to better memory function, while the second not only helps metabolize carbohydrates, proteins and fats but is also very useful during periods of stress as it promotes the proper functioning of the adrenal glands .
In terms of minerals, it provides plenty of phosphorus, magnesium and zinc as well as some iron and manganese.
Corn in the kitchen
During the seasonal months, corn can be purchased not only fresh, but also frozen or packaged, in the form of flakes, in semolina or polenta, or in the form of flour for the preparation of cakes and baked goods.
The best way to cook sweet corn when it’s tender is to steam it. This makes it even more refreshing and retains its color and texture better. Baby ears, on the other hand, are used in a stir-fry along with other vegetables. You can enhance the taste with coconut milk, curry, a little ginger or turmeric.
When the grains are cooked, it is better not to overcook them and to salt them at the end so that the skin does not become hard. To make them more tender, they can be boiled in equal parts water and milk.
But the best way to enjoy an ear of corn without having to worry about it on the stove is to roast it in the oven or on the embers of a grill and season it with herb butter. In this case, it is preferable to choose medium or small ears and remove the filaments first. It is not advisable to tear off the outer leaves as they protect the grains and help retain moisture.
The leaves can be used to prepare tamales, small packages filled with meat, fish or various vegetables with a spicy taste.
Gofio can be prepared with other grains and accompanied with a banana. Sweetened with honey, it is eaten for breakfast.
Polenta goes well with cheese and can serve as a base for a wheat-free pizza. Cook in a high pot in plenty of water with salt, stirring, until it thickens, spread on trays greased with oil and let cool. It is usually prepared fried, accompanied by tomato sauce as a side dish or as a main course.
Mayra Paterson (Health) and Santi Ávalos (Cooking)