Are you interested in corn – a food with color yellow and grows in summer but, best had in monsoon?

Monsoon is the time of year when it has the best flavor, is the least expensive and locally grown varieties are widely available. During monsoons most of us head to bite into some piping hot, roasted corn seasoned with tangy lemon, a smearing of chilli and a pinch of salt. While a corn treat is perfect on regular days, on a rainy day, eating corn has been somewhat of a custom!

Nutritional benefits:

  • Corn is a low-fat complexcarbohydrate that deserves a regular place on any healthy table.
  • This popular food is high in fiber. In fact, it's notoriously hard to digest. But its insoluble fiber, tops at tackling common digestive ailments and aids weight loss.
  • Adding bulk can help you feel full sooner. Since, fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. So, by adding fiber to your diet, it’s easier to cut calories.
  • Apart from aiding weight loss, it provides the necessary calories for daily metabolism and even though it is deficient in essential amino acid ‘lysine’, it is a rich source of anti-oxidants, vitamins A, B, C and other minerals.

Nutritional value of corn:

  • Energy - 125(kcals) 
  • Protein - 4.7 (g)  
  • Fat - 0.9 (g)   
  • Complex carbohydrates - 24.6(g)
  • Crude fibre - 1.9(g)   
  • Vitamin A - 32 (ug)
  • Thiamine (Vitamin B1) - 0.11(mg) 
  • Riboflavin (Vitamin B2) - 0.17(mg)
  • Niacin (Vitamin B3) - 0.6(mg)
  • Vitamin C - 6(mg) 

Keeping Corn Healthy

  • In order to reap nutritional benefits from corn, it is important that you don’t cover it in butter and other fatty sauces. This will increase the calorie and fat content of an already carbohydrate-rich food. Instead, flavor your corn with a variety of spiced to further increase the nutritional value.
  • When buying corn, make sure the husks appear green and fresh; they should not look dried out. Pull back the husks and examine the kernels, which should look plump and arranged in tight rows. The liquid that spurts out should be milky colored. If not, the corn is either immature or overripe

Once you pick out the perfect looking corn, take it home, cook it as desired, and enjoy every bite!  

5 healthy ways to consume corn:

  • Makai roti
  • Corn n the cob
  • Salads and as a pizza topping
  • Aired fat free popcorn

Unhealthy items from corn:

  • Corn flakes
  • Creamy corn dishes
  • Theatre popcorn
  • Butter corn

The Healthiest Way of Cooking Corn

Boiling/steaming is the traditional method for preparing corn-on-the-cob; it provides the greatest flavor and is also a method that allows for good nutrient retention. Though grilling, steaming, and even microwaving will get the job done.

Hot, fresh corn-on-the-cob is an almost essential part of any Monsoon party. Fortunately, it is also a worthy part of any healthful menu. So, we bring you 3 recipes using corn-

Corn & Capsicum Stir-fry Envelope

Exotic veggies stir fried in spicy Schezuan sauce make a flavorful filling for whole wheat envelops; delicious, healthy, meal by itself.

Serves: 4 

Preparation time: 10 minutes 

Cooking time: 20 minutes 


  • For the envelops: Whole wheat flour-3/4th cup Salt- to taste Oil-1/4th tsp
  • For stir frying: Oil-1 tsp Spring onion whites-1/4th cup Corn-1 cup Capsicum- ½ cup (thinly sliced) Schezuan sauce-1 tbsp Salt-to taste Spring onion greens-1/4th cup


For the envelops:

  1. Combine all the flour and salt in a bowl and knead into soft dough using enough water. Keep aside for 15 minutes.
  2. Knead again using 1/4 tsp of oil till it is smooth and elastic. 
  3. Divide it into 4 equal portions and roll out each portion of the dough into a thin circle of 150mm (6") diameter using a little flour. 
  4. Heat a wok upside down on a high flame and when hot, place the envelop gently over the wok ensuring that no creases form on the surface. 
  5. Cook it till small blisters appear on the surface. Turn over the envelop and cook for few more seconds till done. 
  6. Repeat with the remaining dough portions to make 3 more envelops and keep aside.

For the stir-fry:

  1. Heat oil in wok or a non-stick pan; add the spring onion whites and sauté on a high flame for a minute. 
  2. Add corn and capsicum and sauté on a high flame for another 2 minutes. 
  3. Add the Schezuan sauce and salt and mix well. 
  4. Add the spring onion greens and sauté on a high flame for another 30 seconds. 
  5. Divide the mixture into 4 equal portions and keep aside to cool for 5 minutes.

How to Proceed:

  1. Place an envelope on a flat on a dry surface. 
  2. Place a portion of the mixture in the centre; fold 2 opposite corners of the envelope over the filling, overlapping them slightly. Now fold the remaining 2 sides to seal the stuffing well. 
  3. Heat a non-stick griddle and cook the envelope, using 1/4 tsp of oil, till they are golden brown in color from both the sides.
  4. Repeat with the remaining envelops and stir fry to make 3 more envelopes. Serve immediately.

Nutrient values per serving: 

  • Energy - 25(Kcals)
  • Protein - 1(g)
  • Fat - 1(g)
  • Complex carbohydrates - 4(g)


When it comes to healthy foods, low calorie stir-fries are always the best and easy to monitor the amount of fat being used. This flavorful envelop is low in carbohydrates as well as fats. Pairing corn with other vegetables will give you an extra shot of fiber and helps you feel full for longer duration.

Veg Corn Bake

This baked and colorful, multipurpose dish is versatile enough to be a snack or starter or oven a complete meal. A nutritious answer to all your dieting woes.

Serves: 4 

Preparation time: 10 minutes 


  • Gram flour-1 cup 
  • Corn kernels-1/2 cup (crushed) 
  • Cabbage-1/4th cup (grated) 
  • Spinach-1/4th cup (shredded) 
  • Carrots-1/4th cup (grated) 
  • Ginger and green chilli paste-1 tsp 
  • Salt-to taste 
  • Sugar-1/2 tsp 
  • Coriander leaves-2 tbsp (finely chopped) 
  • Fruit salt-1 tsp 

For tempering: 

  • Oil- 1 tsp 
  • Mustard seeds-1/4th tsp 
  • Sesame seeds-1/4th tsp 
  • Asafoetida- a pinch 


  1. Combine gram flour, corn, cabbage, spinach, carrots, ginger-green chilli paste, salt, sugar, coriander leaves and 1/4 cup of water together in a bowl and mix well. 
  2. Add the fruit salt and sprinkle some water over it, mix gently. 
  3. Pour the batter into a greased 150mm (6") diameter baking dish and bake in a pressure cooker for 20-25 minutes. Keep aside.
  4. For the tempering, heat 1/4 tsp of oil in a small non-stick pan and add the mustard seeds. 
  5. When the seeds crackle, add the sesame seeds and asafoetida and sauté on a medium flame for a second. 
  6. Remove from the flame, add 2 tbsp of water and pour the mixture over the vegetable corn bake. 
  7. When cool, cut into equal pieces. Serve immediately garnished with the coriander leaves.

Nutrient values per serving: 

  • Energy - 25(Kcals)
  • Protein - 2(g)
  • Fat - 1(g)
  • Complex carbohydrates  9 (g)


This delicious baked corn recipe is a great way to begin your day. It is really low in calories and vegetables add bulk and vitamins, while ginger and chilli add pungent accents to this treat satisfying all your taste buds.

Corn Bhel

A healthy, filling, great tasting snack alone or as a topping.


Preparation time: 15 minutes 

Cooking time: 5 minutes 


  • For baked sev: Gram flour- 1 cup Turmeric powder-1/4th tsp Chilli powder-1/2 tsp Lemon juice-2 tsp Asafoetida-a pinch Salt-to taste Oil-for greasing
  • Other ingredients: Onion-1/2 cup (chopped) Capsicum-1/2 cup (chopped) Corn kernels-1 cup (boiled) Tomatoes-1/2 cup (chopped) Apples-1/4th cup (chopped) Coriander leaves-1/4thcup (finely chopped) Sugar- a pinch Lemon juice-1 tbsp Salt-to taste Baked sev-1/2 cup Lemon wedges- 2 no


For the Baked Sev:

  1. Combine all the ingredients in a bowl, add enough water, mix well and knead in to semi-stiff dough. 
  2. Lightly grease your hands with oil and shape the dough in to a roll. 
  3. Fill the dough in to the "sev press" and press out thin strands onto a greased baking tray. 
  4. Bake in a pre-heated oven at 200"C (400"F) for 8 to 10 minutes or till it becomes crisp and turns light brown in color. 
  5. Cool completely, crush it and keep aside.

How to proceed: 

  1. Heat the oil in a broad non stick pan; add the onions and saute on a medium flame till they turn translucent. Sprinkle little water to avoid the onions from burning. 
  2. Add the capsicum and corn and saute on a medium flame for another mixture. 
  3. Remove from the flame, add all the remaining ingredients and mix well. Serve immediately topped with baked sev and lemon wedges.

Nutrient values per serving: Energy 25 (Kcals)

  • Protein - 1 (g)
  • Fat - 1 (g)
  • Complex carbohydrates - 3 (g)


Corn mixed in bhel (sev) as a fusion brings out a different taste and is a perfect dish during monsoon. This low carbohydrate corn recipe when blended with vegetables and fruits adds bulk, boosting your satiety levels.