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Twelve Tantalizing, Nutritious Options to Enhance Your Cooked Corn Kernels

For a summer corn-on-the-cob feast that focuses on healthier options, consider these innovative recipes! Skip the butter/salt routine and explore a variety of tantalizing flavors. There's something tempting for everyone to savor!

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Summer craving for corn on the cob? Explore healthier alternatives! Instead of the traditional...
Summer craving for corn on the cob? Explore healthier alternatives! Instead of the traditional butter-salt combo, discover a baker's dozen of delicious, nutritious twists. You're bound to find a tantalizing taste for every palate!

Twelve Tantalizing, Nutritious Options to Enhance Your Cooked Corn Kernels

Grilling corn on the cob is a summer tradition, but those heaps of salt and butter can take a toll on our health. So, why not shaking things up this summer and try these amazing, health-conscious corn recipes that will elevate your grill game and leave you craving for more?

Let's scrap those traditional toppings, shall we? Registered Dietitian Anna Taylor, RD, has cooked up a storm of a dozen flavor explosion alternatives that will tantalize your taste buds without dousing you in excessive sodium and fat.

Why corn is good for you

A single ear of corn is a humble 100 calories and boasts nearly 3g of fiber – that's great for your digestive health and makes you feel fuller for longer. It also packs some fantastic phytonutrients like lutein and zeaxanthin – powerful antioxidants that protect your eyes. But, it's the toppings that usually sabotage your diet. One tablespoon of butter has the same calorie count of 100 and a whopping 7g of saturated fat, which can clog your arteries and send your cholesterol levels soaring. And let's not even get started on the salt! High salt intake contributes to high blood pressure and heart disease.

By swapping out those conventional toppings for something more health-conscious (and exciting), you can savor the nutritional benefits of this versatile vegetable without feeling like you're missing out on a taste sensation. Give these recipes a try – they work equally well on or off the cob!

Sweet, savory, tangy, and spicy recipes

  1. Low-sugar fruit chutney: Cook up a delicious mix of diced strawberries, cherries, or oranges with vinegar and chiles for a sweet-tart combo that'll have you asking for seconds.
  2. Teriyaki sauce: Dress your corn in a homemade, low-sodium, MSG-free teriyaki sauce that's packed with Asian flavors.
  3. Spice blend: Sprinkle on an aromatic mix of cinnamon, cumin, coriander, oregano, ginger, pepper, ground clove, and olive oil for a warm, zesty flavor explosion.
  4. Basil-lemon pine nut pesto: This vibrant, herby sauce will turn your corn into the star of the show.
  5. Guacamole: Mash up avocado, lime juice, and small diced tomatoes and scallion for a rich, fresh, and creamy topping.
  6. Rosemary-thyme blend: Olive oil, rosemary, thyme, parsley, and black pepper make a simple yet spectacular combo.
  7. Feta and lime: Sprinkle reduced-fat feta cheese, chili powder, and a squeeze of lime for a salty, tangy, and spicy burst of flavor.
  8. Greek yogurt ranch: Whisk together olive oil, oregano, basil, plain Greek yogurt, feta, and diced red onion for a creamy and zesty dressing.
  9. Salsa verde: Stir together minced red onion, tomato, bell pepper, and cilantro. Add black beans for an extra fiber boost.
  10. Chili lime oil: Brush on a blend of olive oil, lime, oregano, chili powder, paprika, garlic, onion, black pepper, and cumin for a smoky, spicy, and zesty treat.
  11. Wasabi-yogurt sauce: Make a lighter version of this popular condiment with homemade soy or low-fat yogurt-based sauce.
  12. Cob curry: Coat your corn with a mix of natural peanut butter, canola oil, chickpea flour, Greek yogurt, turmeric, and red chili for a savory and slightly spicy dish.

According to Taylor, "Breaking away from those less-healthy, everyday recipes can be tough, but every time you make small changes and explore these equally delicious and healthier options, you're setting yourself on a path to better eating habits – not just for you, but for your entire family." So, go ahead – live a little, ditch the butter and salt, and embrace these healthier (yet equally delectable) corn recipes that'll make your summer grilling season a whole lot better!

| Topping Option | Health Benefit | Flavor Profile ||---------------------|-----------------------|------------------------|| Fruit chutney | Low sugar, vitamin C, antioxidants | Sweet-tart || Teriyaki sauce | Low sodium, Asian flavors | Savory, slightly sweet || Spice blend | Variety of spices, aromatic | Warm, zesty || Basil-lemon pesto | Antioxidants, fresh flavor | Herby, tangy || Guacamole | Heart-healthy fats, fiber | Rich, creamy || Rosemary-thyme blend | Antioxidants, aromatic herbs | Fresh, aromatic || Feta and lime | Calcium, less sodium | Salty, tangy || Greek yogurt ranch | Probiotics, proteins | Creamy, zesty || Salsa verde | Fiber, vitamin C, antioxidants | Fresh, zesty || Chili lime oil | Spice, no added sodium | Smoky, spicy || Wasabi-yogurt sauce | Lower calorie, zesty | Zesty, creamy || Cob curry | Antioxidants, fiber | Savory, slightly spicy |

  1. Different toppings like the low-sugar fruit chutney, made with diced strawberries, cherries, or oranges, provide antioxidants and vitamin C, offering a sweet-tart flavor profile.
  2. Instead of conventional teriyaki sauce, opt for a homemade, low-sodium, MSG-free version that adds depth with Asian flavors, keeping the sauces savory and slightly sweet.
  3. A spice blend, consisting of cinnamon, cumin, coriander, oregano, ginger, pepper, ground clove, and olive oil, offers a warm, zesty flavor explosion, providing a healthier alternative to butter and salt.

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