Kasha Vernishkes

When I was growing up, the only whole grain my mother made was kasha, and she made it so well that I still consult her. Here’s a gluten-free variation of her kasha varnishkes, made with golden quinoa-corn elbows. Corn pasta provides great eye appeal, but you can use any type of gluten-free...

Prebiotic Potential of Whole Maize Cereals

Researchers at the University of Reading, England carried out a double-blind, placebo-controlled human feeding study to explore the potential benefits of eating a whole maize (corn) cereal daily. For 21 days, they offered 32 healthy adults either 48 grams a day of a whole grain corn ceeal or an equal amount of a non-whole-grain cereal placebo, in a cross-over fashion, with a 3-week washout period in between. Fecal bifidobacteria levels increased significantly after 21 days of whole grain cereal, as compared to the refined grain cereal, leading researchers to conclude that whole grain corn can cause a “bifidogenic modulation of the gut microbiota” – an increase in beneficial gut bacteria.
British Journal of Nutrition. Nov 2010; 104(9):1353-6 (Epub May 21, 2010)

Gluten Free Corn Pancakes

Get your day off to a delicious start with some corn pancakes. They’re even gluten free!

Multi Grain Corn Flour Waffles

Using corn flour and whole wheat flour, this healthier twist on a traditional breakfast is so delicious, you’ll never want to use the old recipe again!

Brown Rice Yeast Rolls

If you’ve ever wondered what to do with leftover brown rice, this recipe is for you! Although best when fresh right out of the oven, these rolls can make excellent additions to any meal for several days after baking. Have fun surprising your family with this novel new way to enjoy your...

Quinoa Corn Chowder with Shrimp

This thick soup is hearty enough to serve as an entrée, accompanied by a tossed salad and perhaps a bowl of popcorn—a standard soup garnish used by Ecuadorians that delights children of all ages.

Whole Grain Corn High in Resistant Starch Satisfies Longer

An increasing body of research shows that resistant starch, a newly-recognized type of dietary fiber found in grains, cold potatoes, legumes and other foods, has many health benefits. Now researchers at the University of Toronto have found that certain whole grain varieties with naturally-high levels of resistant starch may be especially good at making us feel full longer. In the study, 17 male volunteers consumed five different test soups, at one week intervals, after which scientists recorded their glycemic response and their food intake at various intervals over the next few hours. Eating whole grain corn soup with 66% resistant starch content reduced subsequent food intake by 15% compared to eating a high-glycemic control soup.
American Journal of Clinical Nutrition, February 17, 2010 doi:10.3945/ajcn.2009.28443

Whole Grain Corn Muffins

Tasty corn muffins are always crowd pleasers, and these muffins have everything you could want. Amazing corn taste, whole grain goodness, and muffins are a perfect on-the-go snack for busy days.

WG Cornmeal Pizza Crust

Everyone loves a good pizza, and most of us agree that it’s the crust that makes or breaks a pizza.  This recipe combines whole wheat flour and cornmeal, and the resulting crust is chewy but not doughy and firm but not dry. 

Antidiabetes and Antihypertension potential of corn

Scientists in São Paulo, Brazil, studied ten traditional foods native to the Peruvean Andes, to measure healthy compounds in the foods that are thought to manage early stages of diabetes and high blood pressure. Purple corn scored highest in free-radical-scavenging antioxidant activity, and also had the highest total phenolic content and highest alpha-glucosidase inhibitory activity. The researchers concluded that these native foods, including purple corn, could be useful in designing health-management programs for diabetes and hypertension.
Journal of Medicinal Food. August 2009; 12(4): 704-13.

Cornbread ranks high as whole grain source

Children and youth with type 1 diabetes must be especially careful to eat well, but, like other children, have strong likes and dislikes. Researchers at the University of Massachusetts Medical School worked with 128 young people, ages 7 to 17, at a diabetes camp, to gauge acceptability of a range of whole grains and legumes. Whole grain cornbread was the favorite (85% tried it and liked it, with another 11% willing to try it) followed by whole wheat bread (72% tried/liked and 3% more were willing to try). Those living in an urban setting or frequently consuming fast food were less willing to try whole grain foods.
Diabetes Education. May-June 2009; 35(3): 422-7. Epub Mar 16, 2009.

Carotenoids abound in Corn food products

Carotenoids are plant pigments that act as antioxidants, and are especially associated with eye health. Scientists at Purdue University studied yellow maize (corn) to better understand the bioavailability of the carotenoids therein.  They found that lutein and zeaxanthin were the major carotenoids, making up about 70% of total carotenoid content. They also found that bioavailability of different carotenoids varied according to the type of foods (breads, extruded corn puffs, porridge).
Journal of Agricultural and Food Chemistry. November 12, 2008; 56(21): 9918-26. Epub Oct 21, 2008.


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