Spicy Corn

Lowering hypertension and preventing heart ailments are some of the many health benefits of this spicy corn recipe.

Corn sprinkled with green and red chilies topped with parsley along with more corn and a salad in background.

The main ingredient, corn, provides a rich source of vitamins A, B, E, along with necessary minerals including phosphorus and magnesium, manganese, zinc, iron, copper and selenium.  Magnesium is essential for maintaining a normal heart rate.  While corn loses some of its vitamin C when cooked, to help compensate, the lemon juice in this recipe adds more vitamin C.  The antioxidants in the corn increase with cooking and studies have shown eating foods high in antioxidants can help lower your risk of heart disease.  Corn provides higher amounts of antioxidants than many other cereal grains.  Corn is also abundant in potassium, another essential nutrient, important for blood pressure control (1,2).

The spices of cumin, garlic, and coriander, along with the onions found in this recipe may significantly help the heart by lowering cholesterol and blood pressure according to various studies.  Studies show garlic helps to reduce blood pressure, including a study that showed as much improvement as medication (3, 4).  The coriander spice is rich in immune-boosting antioxidants which may help lower inflammation.  Chronic inflammation has been shown to be a factor in many diseases including heart disease (5).  Coriander and Cumin may also help lower LDL (“bad”) cholesterol (6) and high blood pressure (7).

The chilies in this recipe also help benefit good cholesterol levels and the high capsaicin may help lower inflammation as well.  In addition, the "burrito like" taste of this spicy corn side-dish is especially good with couscous or rice.

Spicy Corn - Recipe Ingredients:

1 cup frozen corn

1 teaspoon ground cumin

1 teaspoon crushed garlic

1 teaspoon ground coriander

1 teaspoon salt

2 fresh green chilies

1 medium onion, finely chopped

3 tablespoons olive oil

4 red chilies, crushed

½ teaspoon lemon juice

1 tablespoon fresh parsley

Spicy Corn - Recipe Description:

Thaw frozen corn and set aside. Place the ground cumin, garlic, ground coriander, salt, 1 fresh green chili, and the onion in a mortar of a food processor and grind to form a smooth paste.

Heat the olive oil in a large skillet. Add the onion and spice mixture to the pan and fry over medium heat, stirring occasionally for about 5-7 minutes Add the crushed red chilies to the mixture in the skillet and stir to combine.

Add the corn to the skillet and stir-fry for another 2 minutes.

Add the remaining green chili, lemon juice, and the fresh cilantro leaves to the skillet, stirring to combine.

Transfer the spice corn mixture to a warmed serving dish. garnish with extra parsley.

Makes 2 servings - double recipe if desired.

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