Corn - A Vegetable or Starch?
Lisa Grentz, MS, RDN, CD/LDN, FAND
People often ask, is corn a vegetable or a starch? In truth, it is actually both. Corn is considered to be a starchy vegetable because it contains natural sugars and carbohydrates. As a carbohydrate-rich food, corn can take the place of a grain (like rice) in a meal. Corn that has been dried and ground into cornmeal to make tortillas, bread, and chips, is considered a grain. Corn kernels eaten alone or incorporated into salad, salsa, soup, stir-fry dishes, or casseroles, are viewed as a starchy vegetable. Corn adds color, texture, and flavor to your plate and can be eaten as part of a healthy diet.
Corn is also a good source of insoluble fiber, which promotes satiety by helping you stay fuller for longer between meals, and it aids in digestion by acting as a fuel source for the healthy bacteria in your gut. Nutritionally speaking, corn is a good source of essential nutrients such as vitamin C, several B vitamins, potassium, magnesium, and phosphorus.
If you’re looking for a new summer recipe, try out these cheddar corn cakes. They go great with a grilled protein and roasted vegetables or salad.
Cheddar Corn Cakes
½ cup cornmeal
½ cup whole wheat flour
1 Tbsp. flaxseed meal
1 Tbsp. baking powder
1 tsp. fine sea salt
1 large egg
1 cup milk of choice
2 Tbsp. honey or pure maple syrup
2 Tbsp. butter, melted
½ cup cheddar cheese, shredded
½ cup fresh or thawed frozen corn kernels
1 Tbsp. fresh chopped or dried chives
Instructions
In a medium bowl, whisk together the cornmeal, flour, flaxseed meal, baking powder, and salt.
In a small bowl, whisk together the egg, milk, sweetener, and melted butter. Pour wet ingredients into dry ingredients and whisk until just combined, making sure not to overmix the batter. Fold in the cheese, corn, and chives.
Place skillet over medium heat. Coat skillet with non-stick cooking spray. Use a 1/3 cup measuring cup to portion out batter into the skillet. Cook until bubbles appear on the surface and batter has set, about 3 minutes. Flip, and cook for another 2 minutes, until golden brown. Continue to make corn cakes in batches until all the batter has been used. Serve warm, with a pat of butter, if desired. Makes about 6-8 cheddar corn cakes.