If you're looking for a versatile ingredient that can add flavor and nutrition to your meals, look no further than 2/3 cup (90 g) Whole Kernel Golden Corn. With only 100 calories per serving, it's a great option for health-conscious cooks. Plus, it's naturally sweet and can be used in a wide variety of dishes.

In addition to being low in calories, Whole Kernel Golden Corn is also a good source of fiber, vitamins, and minerals. It contains important nutrients like folate, thiamin, and vitamin C, which can help support overall health and well-being. And because it's a whole grain, it can also help promote healthy digestion.

Whether you're looking to add some extra fiber to your diet or just need a tasty ingredient to liven up your meals, Whole Kernel Golden Corn is a great choice. In this article, we'll explore some of the many benefits and uses of this versatile ingredient, from its nutritional value to its cooking properties.

Nutritional Information

As mentioned earlier, Whole Kernel Golden Corn is a great source of fiber, vitamins, and minerals. In fact, just one serving contains over 3 grams of fiber, which is about 12% of the recommended daily intake for adults. It also provides significant amounts of micronutrients like thiamin, folate, and vitamin C, which can support immune function, healthy skin, and other important bodily processes. Whole Kernel Golden Corn is also relatively low in fat and calories, making it a great choice for those looking to manage their weight. One serving contains just 100 calories and 1 gram of fat, making it a guilt-free addition to many meals.

Weight and Serving Size

2/3 cup (90 g) is the standard serving size for Whole Kernel Golden Corn. This serving contains about 100 calories and 3 grams of fiber, as well as a range of essential vitamins and minerals. However, you can easily adjust the amount you use based on your specific needs and preferences. For example, you might use a smaller amount if you're making a dish for just one or two people, or you might use more if you're making a larger batch.

Golden Sweetness

One of the best things about Whole Kernel Golden Corn is its delicious, naturally sweet flavor. Unlike other vegetables that require added sugar or salt to taste good, corn is naturally flavorful and satisfying. Whether you're roasting it, sautéing it, or using it in a salad, corn adds a sweet burst of flavor that can make any dish more delicious.

Versatility in Cooking

Another great thing about Whole Kernel Golden Corn is its versatility. It can be used in a wide range of dishes, from breakfast grains to dinner casseroles. Some popular ways to use corn include:

• Adding it to chili or soup for extra flavor and texture
• Tossing it into salads or grain bowls for added crunch and sweetness
• Mixing it into omelets or scrambles for a tasty breakfast treat
• Baking it into cornbread or muffins for a hearty and wholesome side dish
• Sautéing it with other veggies for a quick and easy side dish

Whether you're an experienced cook or just getting started in the kitchen, Whole Kernel Golden Corn is a great addition to your recipe repertoire.

Health Benefits

As we mentioned earlier, Whole Kernel Golden Corn is loaded with important nutrients like fiber, vitamins, and minerals. These nutrients can support everything from healthy digestion and immune function to healthy skin and hair. Additionally, some research suggests that the type of fiber found in corn (known as resistant starch) may be particularly beneficial for gut health. This type of fiber can help promote the growth of healthy gut bacteria, which can have a range of positive effects on overall health and well-being.

Fiber and Digestive Health

In addition to its other health benefits, Whole Kernel Golden Corn is also high in fiber. Fiber is an important nutrient that can support healthy digestion and help regulate blood sugar levels. One of the most important types of fiber found in corn is called insoluble fiber. This type of fiber helps promote healthy bowel movements and can prevent constipation, hemorrhoids, and other digestive issues. Additionally, the resistant starch found in corn can help promote the growth of beneficial gut bacteria, which can have a range of positive effects on health and well-being.

Vitamins and Minerals

Whole Kernel Golden Corn is also a great source of important vitamins and minerals. Some of the key nutrients found in corn include:

• Folate: important for healthy fetal development and healthy red blood cell production
• Thiamin: important for energy metabolism and healthy nerve function
• Vitamin C: important for immune function and healthy skin
• Magnesium: important for healthy bone development and muscle function
• Phosphorus: important for healthy bone development and cell growth

These nutrients can help support overall health and well-being, and are especially important for people who may be at risk for nutrient deficiencies.

Microwave and Oven Preparation

Preparing Whole Kernel Golden Corn is easy and quick. You can use a microwave or oven to cook it, depending on your preference and the recipe you're using. To cook Whole Kernel Golden Corn in the microwave, simply add it to a microwave-safe dish with a little water or stock. Cover the dish with a microwave-safe lid, and cook on high for 3-5 minutes, or until the corn is tender. Be sure to stir the corn occasionally during cooking to ensure even heat distribution. To roast Whole Kernel Golden Corn in the oven, simply spread it out on a baking sheet and drizzle it with a little olive oil, salt, and pepper. Roast at 375°F for 15-20 minutes, or until the corn is tender and the edges are golden brown. Stir the corn occasionally during cooking to ensure it cooks evenly.

Cooking with Other Ingredients

Whole Kernel Golden Corn pairs well with a wide range of other ingredients, making it a versatile addition to many recipes. Some classic pairings include:

• Tomatoes and onions, for a classic salsa
• Black beans and avocado, for a hearty salad
• Chicken and peppers, for a tasty stir-fry
• Bacon and green onions, for a savory quiche or frittata

When cooking with Whole Kernel Golden Corn, you can experiment with different flavor combinations and ingredients to create delicious and healthy meals.

Corn Recipes

There are countless ways to use Whole Kernel Golden Corn in your cooking. Here are a few delicious and healthy recipes to get you started:

• Mexican Street Corn Salad: Combine Whole Kernel Golden Corn with red onion, bell peppers, cilantro, and lime juice for a zesty and flavorful salad that's perfect for summer.
• Corn and Green Chili Chowder: This creamy and comforting stew is packed with flavor and nutrition, thanks to the addition of tender Whole Kernel Golden Corn and fragrant green chilies.
• Corn and Cheese Quesadillas: For a quick and easy snack or lunch, try stuffing tortillas with Whole Kernel Golden Corn, shredded cheese, and your favorite herbs and spices.
• Corn and Black Bean Burgers: These hearty vegetarian burgers are loaded with flavor and nutrition, thanks to the addition of Whole Kernel Golden Corn, black beans, and a range of fragrant spices.