Sweetcorn in the Clean Fifteen


Although sweetcorn may take a good deal of fertilizer to grow, pesticide residue on the kernels is low. Yellow corn contains antioxidant carotenoids and is a source of both soluble and insoluble  fibre. The soluble fibre in corn may support the growth of friendly bacteria in our large intestine and may also be metabolised by intestinal bacteria into short chain fatty acids (SCFAs). This process not only helps support healthy populations of friendly bacteria in our large intestine, but may also provide a direct supply of energy, in the form of SCFAs, to the cells that line our large intestine. With the benefit of this extra SCFA energy supply, our intestinal cells may stay healthier and function at a lower risk of becoming cancerous

Sweetcorn is a versatile vegetable and with summer approaching shops will be selling them on the cob. If you are in the country look out for farms and farm shops selling their fresh cobs at a good price, and these can be frozen. Use raw or lightly cooked kernels in salads, rice and pasta dishes or add to stir-fries. Here is a side-salad recipe I often use, and it is fine for most people following my dietary recommendations. This is particularly helpful if you have run out of the more usual salad vegetables

Mixed Vegetable Salad                                                                                               Combine 1 cup of defrosted frozen sweetcorn, with 1 cup of defrosted frozen peas, 1 cup of cooked chickpeas, 1 avocado diced, 1/2 red onion finely chopped and 1/2 red pepper diced. If you like olives, add 1/2 cup of chopped olives. Add a handful of chopped coriander leaves or chopped parsley. Add a squeeze of lemon juice and a drizzle of Extra Virgin olive oil and a little black pepper. Stir together and serve.