SIMPLE STEAMED CORN

Sweet corn is a superb source of fibre and vitamin C and is one of the rare vegetables that gives you long-lasting energy for hours. A word of warning - do not store corn for too long in the refrigerator as the sugar changes to starch, leaving the kernels tough and tasteless. Store in a plastic bag in the fridge for around two days.

Get creative with your corn. I often use a lemon pepper seasoning (available from all major supermarkets), as I love the zesty taste, however if you do not have that on hand you can certainly use ground black pepper. You could serve steamed corn with any combination of herbs & spices, such as paprika, chilli flakes, chives, basil, parsley and many others. For true summer style, grill corn on the bbq.

INGREDIENTS

• 4 corn cobs, hulks and silks removed and cut into even rounds
• ground black pepper 
• 20-30g reduced-fat feta, crumbled
• Optional- fresh herbs, such as chives, or basil, finely chopped 

COOKING 

1. Bring a medium saucepan filled halfway with water to the boil. Add corn rounds and steam for 5 minutes or until tender. Remove from heat and drain well with cold water, then dry well and toss with ground black pepper, feta and fresh herbs, if using.  

Serves / 4 as a side

Total Preparation time / 5 minutes 

Total Cooking time / approx. 10 minutes 

x Emily 

CORN, CHICKPEA & CHICKEN SALAD

I fed this salad to my dad and myself after we had spent a gruelling few hours in my garden on a hot day, as I wanted to pump us full of protein! Hence the chicken and the chickpeas. You can get creative with this corn salad and use different meat, such as turkey or ham and/or toss other vegetables in to the mix; capsicum, beans, tomatoes, herbs, etc.  To me, this is a perfect summer salad! If you have a bbq or a grill plate take the opportunity to grill your corn cobs, as they taste superb. 

INGREDIENTS

• 500g chicken breasts, fat removed and cut into even 5cm strips
• 1 tablespoon rice bran oil
• 1 x 400g tin chickpeas, washed & drained
• 1 small red onion, cut into thin strips
• 1 large or 2 small ripe avocado/s, diced into small pieces & combined with a few teaspoons of lemon juice 
• 40g feta cheese, crumbled 
• 2 generous handfuls baby spinach or mixed lettuce
• 2 medium corn cobs, cut in half and ends removed 
• 200g mango pieces 

COOKING 

1. Cook the corn by bringing a medium saucepan of water to the boil, covered. Once boiled add the corn and steam for 4 minutes or until the kernels are just tender. 

2. Remove the kernels by standing the cooked corn round on its end and using a sharp knife to run down the length of the round. Place in a large serving bowl. Add the chickpeas, red onion, avocado, feta, lettuce/spinach and mango pieces (or leave the mango separate as the photo shows).  

3. Toss the chicken strips with the oil. Heat a grill plate or a large frying pan over medium heat and cook the chicken until grill marks appear or until the chicken is golden in colour. 

Add the chicken strips to the salad bowl, tossing well to combine or leave separate as the photo shows. Serve warm or cold. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 20 minutes 

x Emily 

PUMPKIN NACHOS

It was a cooler day in Brisbane today and as a result my taste buds were craving something warm and hearty. I started roasting pumpkin to put in a salad but after a few minutes in the oven I decided that the pumpkin's future was going to be as a 'dip' or 'sauce'. I used broken taco shells as a nacho chip, however you could also use mountain wraps cut into triangles. I love how simple and hearty this meal is. If you do not have the spices listed in the ingredients list below, use what you have on hand, such as ground black pepper, dried herbs, fresh herbs, etc. 

All you need to make this recipe is an oven, half a kilo of pumpkin and a little creativity. 

Ingredients

• 500g pumpkin (any type), peeled & cut into even 2cm pieces
• 1 tablespoon rice bran oil
• 2 garlic cloves, peeled & finely chopped
• 1/4 - 1/2 teaspoon ground chilli / chilli flakes
• 2 teaspoons ground paprika
• 1 teaspoon ground sage 
• 8 taco shells or 4 mountain wraps, cut into small chip pieces
• 80g feta, crumbled or chopped into small pieces 

Cooking 

1. Preheat a fan force oven to 220 degrees celsius. Line a baking tray with baking paper. 

2. Combine the pumpkin in a medium bowl with the oil, garlic and whatever spices you are using. Toss well to combine then spread the pumpkin out in a single layer on the prepared tray. Roast for 20 minutes, then remove from the tray and place the pumpkin back into the bowl you used to toss the ingredients. 

3. Spread the corn chips in a single layer on the now empty oven tray and sprinkle 1/2 of the feta on top. Bake in the oven for 5 minutes. 

4. Whilst the chips are baking, mash the roasted pumpkin with a fork, adding in 1/4 of the remaining feta. '

Serve the pumpkin 'dip' / 'sauce' in a bowl with the feta left over on top and the baked chips on the side. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 25 minutes 

x Emily 

MEXICAN PORK with a CORN SALAD

I have recently started eating pork, which I used to associate with being full of fat, until recently discovering that lean pork mince and fillets are actually lower in fat than both beef and chicken mince. This recipe was adapted from a Michelle Bridges recipe titled 'Cajun Pork'. I used apple cider vinegar to make the salad, whereas Bridges (or her dieticians) opt for light sour cream to tie together her coleslaw. I love the sourness of apple cider vinegar. In addition it is low in sugar (much lower than balsamic vinegar) and assists in correcting acid issues in the body, essentially making your body digest food better. Give it a try by replacing white/red or balsamic vinegars with apple cider. 

Ingredients

• 3 corn on the cob, husks & silks removed and corn kernels cut 
• 1 large carrot (120g), grated
• 1 medium green capsicum, roughly chopped
• 2 large tomatoes, roughly diced 
• 3-4 green shallots, finely chopped 
• 2 tablespoons apple cider vinegar
• 1 tablespoon dijon mustard
• 1 teaspoon rice bran oil
• 5 teaspoons taco seasoning 
• 400g lean pork fillets

Cooking 

1. Bring a medium saucepan of water to the boil over high heat. Add the corn kernels and cook for 2 minutes in boiling water. Remove from heat and drain in a colander over running cold water. 

2. Stir the apple cider vinegar, dijon mustard and 1 teaspoon taco seasoning in a small bowl. Add some ground black pepper and a few tablespoons of water to thin out the dressing. Drizzle 3/4 of the dressing over the top of the salad. 

3. Heat the oil over medium heat in a medium frying pan and swirl to coat. Rub the remaining 4 teaspoons taco seasoning on both sides of the pork fillets. Place the pork in the pan and cook for 3 minutes each side. After this time turn off the stove and leave the pork to continue cooking in the heat for at least 2 minutes. Remove from heat and slice the pork thinly. 

4. Serve the pork slices on top of the salad and drizzle with the extra salad dressing and pan juices. 

Serves / 2 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

MEXICAN PORK with APPLE COLESLAW & CORN

I have recently started eating pork, which I used to associate with being full of fat, until recently discovering that lean pork mince and fillets are actually lower in fat than both beef and chicken mince. This recipe was adapted from a Michelle Bridges recipe titled 'Cajun Pork'. I used apple cider vinegar to make my coleslaw, whereas Bridges (or her dieticians) opt for light sour cream. I love the sourness of apple cider vinegar. In addition it is low in sugar (much lower than balsamic vinegar) and assists in correcting acid issues in the body, essentially making your body digest food better. Give it a try by replacing white/red or balsamic vinegars with apple cider. 

Ingredients

• 1 large carrot (120g), grated
• 1 cup red cabbage (80g), roughly chopped
• 1 1/4 cups white cabbage (100g), roughly chopped
• 1 medium red apple (80g), grated
• 2 tablespoons apple cider vinegar
• 2 teaspoons dijon mustard
• 1 large corn on the cob (250g), husks & silks removed, cut into 4 even pieces
• 1 teaspoon rice bran oil
• 2 teaspoons taco seasoning 
• 450g lean pork fillets

Cooking 

1. Bring a medium saucepan of water to the boil over high heat. Add the corn pieces and cook for 5-7 minutes in boiling water until tender. Remove from heat and drain. 

2. Meanwhile make the coleslaw by tossing the carrot, two types of cabbage and apple together in a medium bowl. 

3. Stir the apple cider vinegar and dijon mustard in a small bowl. Sprinkle some ground black pepper and a few tablespoons of water to thin out the dressing. Stir 3/4 of the dressing into the coleslaw. 

4. Heat the oil over medium heat in a medium frying pan and swirl to coat. Brush or rub the taco seasoning on both sides of the pork fillets. Place the pork in the pan and cook for 3 minutes each side. After this time turn off the stove and leave the pork to continue cooking in the heat for at least 2 minutes. Remove from heat and slice the pork thinly. 

5. Arrange each plate with 1/2 of the coleslaw on the bottom, 1/2 of the pork slices on top, 2 corn pieces on the side and the 1/4 of the remaining dressing drizzled on top of the corn and/or pork. Serve warm. 

Serves / 2 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

Approx calories / 510 per serve 

x Emily 

BEEF with CORN & AVOCADO SALSA

Fresh corn is so much tastier than canned corn, so make sure you use the good old garden-fresh stuff when making this recipe. This is a great dinner, as it is light on the carbs and heavy on the vegetables (or fruit if you consider avocado and tomato vegetables). I added in some brown lentils for extra protein, however this did up the calorie count substantially to 599 per serving (it was 511 calories per serve without the lentils). You could use less lentils or slightly less steak for a lighter meal. This was a very simple, faintly Mexican meal to make. For vegetarians, I’d suggest using another corn on the cob and more lentils or beans to get the protein up! 

Ingredients

• 1 large corn on the cob (250g) 
• 2 medium tomatoes (155g), finely diced
• 1 x 400g tin brown lentils, rinsed & drained 
• 80g ripe avocado, chopped
• 2 tablespoons fresh coriander (6g), roughly chopped
• 2 teaspoons lime juice (10g)
• 400g lean beef steak (fillet or rump), fat removed
• 1/2 teaspoon rice bran oil
• pinch of ground black pepper
• 1 lime (50g) cut into wedges 

Cooking 

1. Microwave the corn on high for 3 minutes, covered in glad wrap, then set aside to cool for a few minutes. Once cool enough to hand, remove the husk and silk. Place the corn cob upright on a chopping board and cut down the cob vertically, using a sharp knife, to remove all the kernels. 

2. Combine the tomatoes, corn kernels, lentils, avocado, coriander and lime juice in a medium bowl. 

3. Brush the steaks with oil and dust with pepper. Heat a medium fry-pan or chill grill over medium high and cook steaks for 2-3 minutes per side or cooked to your preference. Remove from heat and leave to sit on a plate, loosely wrapped in al foil for a few minutes to rest. Slice meat to your liking. 

4. Divide the steak between two plates and top with salsa and lime wedges 

Serves / 2 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

Total Calories / approx. 599 per serve 

x Emily 

SWEET CORN FRITTERS with FRESH TOMATO SALSA

A very simple vegetarian recipe I adapted from my beloved ‘200 Veggie Feasts’ cookbook by Louise Pickford. You can certainly make the dish non-gluten free, with regular flour, regular soy sauce, regular baking powder etc. This made for an exciting lunch as we rarely serve corn in the house (not quite sure why not actually). This would also work with fresh sweetcorn if you have the time to cook it and trim it from the cob.

INGREDIENTS

Sweet Corn Fritters

• 275g creamed sweetcorn
• 65g gluten-free plain flour
• 1 teaspoon gluten-free baking powder
• 1 egg, preferably free range, lightly beaten 
• 1 tablespoon gluten-free soy sauce
• 1 tablespoon lime juice
• coconut oil

Fresh Tomato Salsa

• 2 small to medium tomatoes, washed & roughly chopped
• 2 tablespoons lime juice
• 1 garlic clove, crushed
• 2 tablespoons fresh chives, finely chopped
• 2 tablespoons fresh parsley and/or coriander, finely chopped

COOKING 

1. Pour the sweetcorn into a food processor and process just for a few seconds until almost smooth. Sift in the flour and baking powder. Pour in the egg, soy sauce and lime juice and process again until all ingredients are combined. Season with sea salt & ground black pepper. 

2. Heat 1 teaspoon coconut oil in a large frying pan and swirl to coat pan. Carefully drop 6 tablespoons of the batter into the pan, then pat them flat with a spatula. Cook on medium-high heat for 2 minutes on each side or until cooked through. Repeat until no batter remains. 

3. Prepare the salsa by combining all the ingredients in a small bowl and stiring well to combine. Season. 

Serve the sweet corn fritters with a big dollop of fresh tomato salsa. 

Serves / 2 as a main / 4 as a side
Total Preparation time / 10 minutes
Total Cooking time / 15 minutes 

x Emily 

PECORINO POLENTA

I’ve recently gotten right into cooking with polenta, as it is a wonderful substitute to rice, noodles and pasta and is therefore perfect for anyone living gluten-free. Polenta is a fine white or yellow cornmeal that has a deep-rooted history as its origins date back to the 1700’s. This dish was first discovered in Italy and was viewed as peasant food as it was abundant and inexpensive.

The America Indian word for corn is maize, which translates as “that which sustains life”. Corn is a very close third behind wheat & rice as one of the most vital grains in the world.

What are the benefits of corn and by extension polenta? To start with, corn is one of the healthiest and lowest calorie foods around. Corn is also one of the best vegetables as it provides the body with long-lasting energy. Polenta consists of complex carbohydrates, which are jam-packed with fibre and are slowly digested by the body, meaning that you feel fuller for longer than when you consume simple carbs. 

Cornmeal is also full of nutrients such as iron, zinc, magnesium, thymine and phosphorous, which are all excellent for your body.

 The thing that I love most about polenta is its impressive versatility. Polenta can be served soft, hard, grilled, sautéed or baked, like I have in the recipe below. My dish is gluten and dairy-free, however many polenta recipes involve milk and cow’s cheese. Having tried polenta several ways, I do find that the simple, dairy-free baked polenta below is my personal favourite. 

INGREDIENTS

• 2 cups vegetable stock (preferably Massel stock)
• 1 cup yellow polenta
• 1/4 cup sheep's hard pecorino cheese, finely grated
• coconut oil, to lightly grease

COOKING 

1. Pour stock and 500ml (2 cups) cold water into a large saucepan over medium-high heat and bring to the boil. Slowly stir in the polenta, then reduce the heat to a simmer. Cook, stirring frequently, for around 5 minutes or until the consistency of the polenta is thick. Remove from heat, season with sea salt & ground black pepper and stir in the pecorino cheese. 

2. Spoon cooked polenta into a 20cm x 20cm lightly greased baking tray and even the surface with the back of a wet tablespoon. Cover with plastic wrap and refrigerate overnight or until set. 

3. When polenta is set, preheat a fan-forced oven to 180 degrees. Gently remove the set polenta from the tray and cut into eight even-sized wedges. Place on a prepared baking tray and bake in the oven for 30-35 minutes or until the polenta is lightly golden and the outside is crisp. 

Serves / 4 

Total Preparation time / 

Total Cooking time / 45-50 minutes (plus overnight to set)

x Emily 

CORN PASTA WITH BASIL & CASHEW PESTO

There are a few pesto recipes available on my blog if you go far back enough, however I am happy to say that this one is my very own recipe. I use the least amount of olive oil that I can (2 tablespoons) which does give the pesto a rougher quality, which I do prefer to the creamier texture of some store-bought pesto. As my partner loathes pine nuts (how can you possibly hate them?) I used cashews as the nut base. Do not go crazy with the lime juice as anymore than 2 tablespoons will give the pesto a runny quality. Since experimenting with this pesto a month or so ago, I have made it half a dozen times. It has become a wonderful addition to several dishes; I have used it in Eggplant Parmigiana, as a sauce for poached eggs and as a topping on corn & rice crackers. If you make a big batch it can be stored in the fridge for 4 days in an air-tight container. I find that there is something so primordial about making one's one sauce from scratch and I intend to do it more. 

INGREDIENTS

• 400g Sam Mills gluten-free corn pasta
• 1 large bunch basil leaves, washed & stems removed
• 1/4 cup raw and unsalted cashews
• 2 garlic cloves, finely chopped
• 2 tablespoons lime juice
• 2 tablespoons olive oil
• sea salt

COOKING 

1. Bring a large saucepan of water to the boil with a generous pinch of salt. Pour the pasta in the boiling water and stir occasionally for 8-10 minutes or until tender. Remove from heat and drain well with cold water. 

2. Meanwhile, place basil leaves, cashews, garlic, pinch of sea salt and lime juice in a food processor. Process on medium speed until well mixed. Add 1 teaspoon olive oil at a time until you have used 2 tablespoons. When the oil has been combined, remove pesto from the processor and serve a generous dollop on top of one quarter of the pasta. Serve immediately. 


Serves / 4
Total Preparation time / 10 minutes 
Total Cooking time / 15 minutes

x E