Australian Healthy Food Guide — November 2017

Text: Brooke Longfi eld & Karissa Woolfe. Photos: iStock.

hfg SHOPPING

88 healthyfoodguide.com.au

Put it on the menu

SWEET

CORN

L

uckily sweet corn is harvested all yea

round, so you’ll never have any troubl

getting it fresh. Canned and frozen

varieties are also incredibly convenient

too, and require minimal cooking prep.

Crunching into a juicy cob can be fun

for all ages around the dinner table. Or if

younger family members are learning to

slice it neatly on their plates, it may be their

chance to pick up some new table etiquette.

Super versatile, corn can be served hot off

the barbie, cold in salads, made into fritters or

popped into lunch boxes as a weekday snack.

As well as being gloriously tasty, sweet corn

is a nutritional powerhouse. Read on!

Birds Eye

Australian Field

Fresh Corn Cobs

($4.99 per 1kg

bag) Convenient

frozen cobs. Per 100g: 385kJ (92cal),

3.5g protein, 2.9g total fat, 0.7g sat fat,

7.3g sugars, 3.3g fi bre, 1mg sodium

Edgell No Added

Salt Corn Kernels

($1.95 per 420g can)

Great to toss through

salads for fi bre and

flavour.Per 100g: 288kJ (69cal),

2.4g protein, 1.5g total fat, 0.3g sat fat,

5.3g sugars, 2.5g fi bre, 20mg sodium

Woolworths No

Added Salt Corn

Kernels ($1.00 per

420g can) Add these

to fritters, frittata and

savoury muffi ns. Per 100g: 372kJ

(89cal), 3.6g protein, 1.4g total fat, <1.0g

sat fat, 7.1g sugars, 3.2g fi bre, <5mg sodium

Health tip!

When buying

canned corn, look

for no-added-salt

varieties

3 reasons to

put sweet corn

on the menu!

Ř It’s filling

Corn is rich in hunger-busting

fibre, with one cob providing a

fifth of your daily needs. Corn’s

special fibre (‘resistant starch’)

promotes gut health and also

protects against bowel cancer.

Ř It’s great fuel

This starchy veg has a medium

glycaemic index rating, which

means it’s a great addition to

your salad at lunch to keep

energy levels up, or at dinner

to refuel after your day’s work.

Ř It helps safeguard

healthy eyes

Corn kernels get their signature

yellow colour from lutein, an

antioxidant pigment which can

help protect your eyes from

UV damage. This may reduce

your risk of developing macular

degeneration and blindness.

A cob of juicy barbecued sweet corn is

a summer favourite — but canned and

frozen versions are just as nutritious!

HFG’S TOP PICKS!

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