Tag Archives: corn

Shrimp and Creamed Corn

Fall is here, and I couldn’t be more excited. Fall is my favorite season – crisp air, beautiful colors of leaves, pulling out sweaters and blankets. I love the flavors too – apples, pears, pumpkin, squash.

Today’s recipe is none of those things. I promise I’ll bring those soon. But this is a delicious throw back to summer that still sticks to your ribs like a good fall dinner. Slightly spicy shrimp on a delicious, creamy base. Enjoy!

Shrimp and Creamed Corn (Serves 4)

Shrimp and Creamed Corn

8 ears of corn, shucked
1 ½ cups skim milk
2 tablespoons cornstarch
2 tablespoons unsalted butter, divided
¼ teaspoon salt
12 ounces peeled and deveined shrimp
½ – 1 teaspoon salt-free Creole seasoning
¾ teaspoon smoked paprika
½ teaspoon black pepper
2 tablespoons olive oil
1 cup halved grape tomtoates
1 tablespoon fresh thyme leaves
5 cloves garlic, minced
½ cup sliced green onions

1. Cut kernels from corn; reserve cobs. Set aside ½ cup kernels. Pulse remaining kenrels in a food processor until almost creamy.

2. Using dull side of knife, scrape corn cobs to remove “milk” and pulp into a medium saucepan. Add processed corn, milk, and cornstarch to pan.

3. Bring to a boil, stirring often. Reduce heat to medium-low or low; simmer until thick (about 5-7 minutes), stirring frequently. Stir in 1 ½ tablespoons butter and ¼ teaspoon salt. Keep warm.

4. Heat a large skillet over medium-high heat. Add oil and remaining ½ tablespoon of butter. Once butter is melted, add shrimp, Creole seasoning, paprika, and pepper. Cook for 2-3 minutes. Add tomatoes, thyme, garlic, onions, and reserved corn. Cook, stirring occasionally, until the shrimp are done. Serve over creamed corn.

Recipe Notes: If you can’t find corn on the cob or it is too pricey out of season, I’m guessing you could use frozen corn. When I made this, I didn’t get much “milk” out of my cobs. And it would likely be a lot less messy. Also, the full 1 teaspoon of Creole seasoning made this fairly spicy. You might want to opt with less if you are sensitive or want small children to eat this.

Source: adapted from Cooking Light

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Zucchini Corn Fritters

It’s getting to be that time of year where gardens are going crazy. Or if you don’t have a garden, corn, zucchini, and tomatoes are fairly inexpensive and extra tasty at the store. Here’s a great side dish or snack utilizing some of the produce in season right now.

Zucchini Corn Fritters (Makes about 18 fritters)

Zucchini Corn Fritters

1 ½ cups packed shredded zucchini (no need to peel the zucchini)
½ cup corn kernels
1 green onion, diced
1-2 large eggs, lightly beaten
¼ cup grated parmesan cheese
⅓ cup bread crumbs
¼ teaspoon dried basil
¼ teaspoon garlic powder

1. Preheat the oven to 425. Line a baking sheet with parchment paper and lightly coat with cooking spray.

2. Wring out excess water in zucchini, making sure it is really dry.

3. Combine zucchini and remaining ingredients in a bowl until combined. Add additional egg if mixture is too dry.

4. Drop by spoonfuls onto baking sheet. Lightly flatten into fritter shape. Bake 15-20 minutes or until golden and center is set.

Nutritional Information (Amount per fritter):

Calories: 23
Protein: 1 g
Fat: 1 g
Saturated Fat: less than 1 g
Cholesterol: 12 mg
Carbohydrates: 3 g
Fiber: less than 1 g
Sodium: 45 mg

Recipe source: adapted from Mel’s Kitchen Cafe

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Dealing with Food Allergies and Intolerances

I recently had some people over for dinner.  I was craving nachos, so that is what I served.  As I was about to cuchocolate cake for dessert, one of them tells me that he has celiac and can’t eat gluten.  I had no idea before dinner.  Sadly, I didn’t have any dessert alternatives for him.  But I’m grateful I made nachos instead of my other idea of spaghetti and meatballs!

This is one of many encounters I have had recently with food allergies and intolerances.  I will admit, I am extremely thankful that I don’t have to deal with any of these problems in my little family.  Reading labels, buying specialty products, cooking from scratch, and teaching children, friends, and family can be a full time job in many cases.  Following these diets isn’t optional; for many, it is life or death.

Here are a few tips on following a food allergy diet:

-Try to focus on what you can eat.  If you try to change all of your regular recipes to be free of a particular allergen, you can go crazy.  For example, if you can’t cook with dairy, don’t start with a lasagna recipe, which has multiple dairy ingredients.  Instead, think of something similar without dairy, such as spaghetti.

-Similar to above, build recipes with ingredients you know you can eat.  Make lists of ingredients you have in your pantry or you know you can buy.  Then start picking ingredients from the list that go together.

-Find good resources.  There are many cookbooks and websites out there.  A good place to start online is nutritionblognetwork.com.  All of the blogs in this database are written by registered dietitians.  You can trust that they are providing accurate information.

-Try to be as liberal as possible with the diet.  I’m not saying eat foods you shouldn’t.  For any of us, it is easy to get in a rut with what we eat.  If you are limited by a food allergy, you can easily eat a very limited diet of a few foods over and over.  Try to keep things as lively and interesting as you can.  The less deprived you feel, the better off you will be.

If you or someone close to you has a food allergy or intolerance, I’d love to hear about how you cope in the comments.  Good luck to all of those dealing with food allergies out there!  Happy eating!

Have any nutrition questions? Need help with meal planning or a special dietary need? Send your questions to me at kimberlykmarsh(at)gmail(dot)com, and I will answer them in upcoming posts!

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Grilled Corn

Holidays often have food traditions.  These can be widely acknowledged – such turkey at Thanksgiving – or be more individual – like my family ate scrambled eggs every Christmas Eve dinner.  Fourth of July is somewhere in between.  I think most of us associate outdoor eating with the Fourth, but whether this is a picnic or grilling is fairly individual.

Either way, this grilled corn is a great addition to your Fourth menu. If you are eating at a cookout, it is a fast easy, side dish that is sure to please all ages. (I love watching small children chow down on a whole ear of corn.) If you are taking a picnic somewhere, you could prepare these ahead of time very easily to pack with you. Enjoy!

Grilled Corn (Serves 4)

Grilled Corn

4 ears of corn
4 teaspoons nonfat sour cream (optional)
1 tablespoon lime juice (optional)
2 tablespoons grated parmesan cheese (optional)

Option 1:

1. Peel back husks, leaving them attached at the bottom. Remove as much of the corn silk as possible. Fold husks back up.

2. Place corn in a sink or large bowl or large bag. Cover with cold water. Let soak for 30-45 minutes.

3. Preheat grill to medium-high heat. Remove corn from water, shaking slightly to remove excess water. Place on grill. Cook, turning every 5 or so minutes. Corn should be done in about 20 minutes. Keep grilling until corn looks bright and tender.

Option 2:

1. Remove husks and silk from corn.

2. Preheat grill to medium-high heat. Place corn on grill. Cook, turning every 5 or so minutes, as each side chars slightly. Corn should be bright and tender with a slight char all around.

For either option:

1. You can serve as is and enjoy.

2. Lightly coat each ear with 1 teaspoon of sour cream. Drizzle lime juice over all the ears. Sprinkle parmesan cheese over the top. Enjoy.

Nutritional Information (Amount per ear):

Calories: 102
Protein: 4
Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 2.5 mg
Carbohydrates: 20 g
Fiber: 2 g
Sodium: 67 mg

Recipe Notes: I think I prefer the first method for cooking the corn. As I’ve tried it, the corn doesn’t char that well. But I also don’t have a very large grill, so it may just not get hot enough for that. If transporting, you can wrap the ears in foil to keep them warm.

Source: original method for option 1, adapted from online for option 2 and topping

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Black Bean Tacos

A couple years ago, our family was at a bit of a crossroads. My husband was having a hard time finding a permanent job. We were beginning to feel the stress of what to do with our lives when a job offer came that totally reset the trajectory of his career. To celebrate, we went out to eat at a fun Mexican restaurant in Chicago. As I was pregnant, I was being extra careful to try and eat “healthy”. So I ordered the vegetarian burrito. I love that restaurant, but that burrito was disgusting.

I often find that the case with Mexican vegetarian dishes when I go out to eat. I’ve actually become very wary of them. They just don’t taste right to me. My guess is because they throw in strong flavored veggies that just don’t blend in well (like tons of broccoli in the burrito mentioned above). If you have found some places with good options, let me know. I’d love to try them.

In response, I have made it my mission to make awesome vegetarian versions of Mexican dishes at home. These black bean tacos were pretty great. I didn’t miss the meat, although I’m sure my husband did. I tried to focus on vegetables that made sense or at least had very mild flavors. Enjoy!

Black Bean Tacos (Serves about 4)

Black Bean Tacos

½ tablespoon olive oil
1 medium onion, diced
1 large bell pepper, diced
1 jalapeño, diced small (seeds and membranes removed per preference)
1 zucchini, chopped
1 clove garlic, minced
½ tablespoon cumin
½ tablespoon chili powder
1 teaspoon oregano
¼ teaspoon salt
¼ teaspoon black pepper
2 large tomatoes, diced
2 cans low sodium black beans, rinsed and drained
½ cup frozen corn
4 whole wheat tortillas
½ cup shredded cheese
sour cream (optional)
guacamole (optional)

1. Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, and jalapeño. Saute for 5-7 minutes, until beginning to soften. Add zucchini; cook for 3 minutes more.

2. Add garlic, cumin, chili powder, oregano, salt, and pepper. Saute 1 minute, or until beginning to be fragrant, stirring frequently.

3. Add tomatoes, beans, and corn. Reduce heat to medium. Cook for 5 or so minutes, until everything is heated through and combined well.

4. Serve in tortillas with cheese, sour cream, guacamole, or your favorite taco toppings.

Nutritional Information (Amount per serving):

Calories: 427
Protein: 21 g
Fat: 12 g
Saturated Fat: 5 g
Cholesterol: 14 mg
Carbohydrates: 63 g
Fiber: 20 g
Sodium: 732 mg

Recipe Notes: I recently have been subbing pinto beans in many recipes for black beans with great success. Sometimes, I almost like the pinto version better. While I haven’t tried it with these yet, feel free to mix up the beans. Maybe a mix of black and pinto. Or garbanzo beans would also be tasty here.

Source: original recipe

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GMO Fact or Fiction, Part 3

Over the last 2 weeks, I’ve been discussing what GMOs are, where they are in our food supply, and the pros of using these in agriculture. If you haven’t read those posts, I recommend you read them before embarking on this one.

Today, I will be discussing the cons of GMOs in food. I will try to touch respond to any pros if there is another side to the story as well as bring in any unique ideas.

-Improved yields aren’t helping feed a growing population. Many countries, including China and some in Africa, will not import GMO products from the United States. So while improved yields could help us feed the millions of people who are starving worldwide, they aren’t helping if we can’t get that food to the people.

-Improved yields through self-fertilization and drought resistance are ideas that have been promised by companies, but few to no GMO crops are actually available that have these characteristics.

-With herbicide tolerant crops, chemical herbicide use actually increased rather than decreased. Since the crops themselves are not sensitive to the herbicides, farmers can spray more herbicide without worrying about harming their crops. (However, some would say that the herbicides used may be more environmentally friendly.)

-Weeds have now become resistant to the more common herbicides available to farmers. Several different weeds now have resistance to Round-up, the most common herbicide used.

-We aren’t sure about safety. While there are studies that would suggest consuming GMO based foods are safe, many of these studies are from older generations of GMO crops. Also, since these are relatively new, we don’t have long-term data on safety yet.

Next week, I’ll bring it all together and share my thoughts on using GMO crops in food. Happy eating!

Have any nutrition questions? Need help with meal planning or a special dietary need? Send your questions to me at kimberlykmarsh(at)gmail(dot)com, and I will answer them in upcoming posts!

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Roasted Red Pepper Chowder

Summer or at least summer weather has finally arrived at my house.  Warmer days means I want lighter meals that take less time to prepare.  Soup doesn’t seem very summery to most people, but my family has actually found quite a few soups that are good in the summer.  I do shy away from some options, like I don’t make much minestrone or chili during the summer.  But light, quick-cooking soups are a great summer dinner.  Zucchini soup is a definite go to, for sure.

The word “chowder” in the title of this recipe seems odd to me.  To me chowder is creamy, thick, and laden with potatoes.  None of those describe this soup.  It is a “full” soup though, so you aren’t just swimming in broth like a chicken noodles soup.  I loved how quickly all the flavors in this came together to create something satisfying.  And the corn and peppers make it taste like summer.  Enjoy!

Roasted Red Pepper Chowder (Serves 2-3)

Roasted Red Pepper Chowder

2 red peppers
1 tablespoon olive oil
1 medium yellow onion, chopped
2 cloves garlic, chopped
1 teaspoon cumin
¼ teaspoon chipotle chile powder (more per your heat preference)
2 cups low sodium broth (chicken or vegetable)
1 (15 ounce) can reduced sodium black beans, rinsed and drained
1 cup frozen corn
2 tablespoons lime juice
1 avocado
¼ cup chopped cilantro
¼ cup nonfat sour cream

1. Coat red peppers with cooking spray. Place on a grill over medium to medium high heat. Cook, rotating, until each side is lightly charred. Remove from heat and place in a paper bag. Let stand for at least 10 minutes. Remove as much of peel as possible. Discard stem and seeds.

2. Heat olive oil in a medium to large sauce pan over medium-high heat. Saute onion until beginning to become tender, about 3-5 minutes. Add garlic, cumin, and chile powder. Cook 1 minute more.

3. Add roasted pepper and chicken broth. In a blender or with an immersion blender, blend until smooth (or mostly smooth, in my case). Return to pan and to heat.

4. Add beans, corn, and lime juice. Simmer for 10 minutes over medium heat. Serve with sliced avocado, cilantro, and a dollop of sour cream.

Nutritional Information (Amount per serving):

Calories: 517
Protein: 19 g
Fat: 24 g
Saturated Fat: 3 g
Cholesterol: 3 mg
Carbohydrates: 65
Fiber: 21 g
Sodium: 803 mg

Recipe Notes: I highly recommend “roasting” several peppers at a time. I did four, since I needed that many for recipes that week. It doesn’t take any longer to do more, and then you have them. You can go all the way to peel them and then store them. Or I just put the bags into the fridge to cool and did all the peeling and cleaning as I needed them. I was silly and put my soup in a food processor, which did not work very well at chopping all of this up. It still tasted good and the consistency did not bother me. The soup pictured also probably has more beans than 1 can of beans. I cook beans in large batches in a crockpot and then freeze them for later in plastic bags. I probably get about 1 ½ cups, whereas I think a can of beans is around 1 cup of beans. Honestly, I don’t know that it is any cheaper this way. I just like doing it for some reason. I know the fat looks REALLY high in this dish. It is because of the avocado. Monounsaturated fats are good for you – read here.

Source: adapted from Cooking Light

Low iodine adjustment: Use an iodine or salt free broth. Use homemade beans or unsalted beans. Omit the sour cream on top. You may want to add ½ teaspoon non iodized salt in step 4 for seasoning.

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