When a friend introduced me to the corn smoothie, I couldn’t help but be slightly skeptical. Vegetables in smoothies? Wasn’t that a fruit thing? I love vegetables, ice, and smoothies, but I generally have strict guides in what kinds of foods should be combined. Despite these prejudices, I decided to be adventurous and try this new food. The moment the corn smoothie touched my tongue I knew it was magic. The perfect combination of meal and snack in a way that even fruit could not manage. The corn smoothie is an ingenious way to sneak the vegetables into any diet.
Corn is good for you. Besides being full of vitamin B, the Mayo Clinic points out that, “Corn also provides our bodies with essential minerals such as zinc, magnesium, copper, iron and manganese. Corn is a good source of the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health.” When combined with other nutrient-dense ingredients and consumed as part of a balanced diet, corn smoothies can be a filling and satisfying option for those looking to manage their weight.
How To Make A Corn Smoothie:
Simple Ingredients
- 3 cups or 4 ears of organic corn
- 2 cups of yogurt (plain)
- 3 cups of ice
- 2 tbsp Sugar, brown sugar, maple syrup or honey (optional)
Corn Smoothie Directions
1. Cut the sweet corn from the cob. If you find yourself unable to cut the corn from the cob with ease, you let the corn soak in water for about ten minutes. This should soften the corn.
2. Measure out three cups of the corn.
3. Place the corn, ice, and yogurt in the blender.
4. Optional: Put some sugar, brown sugar, maple syrup or honey in the blender. Any of these ingredients should make the final result sweeter, but less healthy so adjust according to your preferences.
5. Blend the smoothie.
6. Drink and enjoy.
Printable Recipe Card For Corn Smoothie:
Ingredients
- 3 cups of organic corn (kernels from about 4 ears of corn)
- 2 cups of plain yogurt
- 3 cups of ice
- 2 tbsp. maple syrup (optional)
Instructions
- Cut the sweet corn kernels from the cob or measure frozen corn.
- Place the corn, ice, and yogurt in the blender.
- Add maple syrup, if you desire.
- Blend until smooth.
- Drink and enjoy.
Nutrition Facts
Sweet Corn Smoothie
Serves: 6
|
Amount Per Serving:
1 cup |
||
|---|---|---|
| Calories | 159.51 kcal | |
| % Daily Value* | ||
|
Total Fat 3.66 g |
4.6% | |
| Saturated Fat 1.82 g | 5% | |
| Trans Fat | ||
|
Cholesterol 10.62 mg |
3.3% | |
|
Sodium 45.93 mg |
1.9% | |
|
Total Carbohydrate 26.51 g |
8.7% | |
| Dietary Fiber 1.83 g | 4% | |
| Sugars 10.21 g | ||
|
Protein 5.39 g |
||
| Vitamin A 3.39 % | Vitamin C 0.45 % | |
| Calcium 11.27 % | Iron 1.8 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Recipe Note: You can turn this into a sweet corn shake by using ice cream in place of yogurt. It’s important to note though that the overall nutritional value of a corn smoothie will depend on the ingredients used. Adding excessive amounts of sugar or high-calorie ingredients can reduce the health benefits.
About Organic and GMO Corn
For the best corn possible, I recommend organic corn. Organic corn has a sweeter, richer taste than GMO corn. On a blind taste test most individuals report liking the organic versions of food better than the mass produced genetically modified fruits and vegetables available at most supermarkets.
From an economic stand point, genetically modified foods are cheap because a few big names control the production and price of the crops. Organic farmers must contend with the desire to buy food as cheap as possible. Organic food just isn’t as cheap or as easy to grow as GMO food. The fact is, organic crops are slower growing, and do not use chemicals to protect the crop. Buying the slightly more expensive organic corn will support small farmers.
Fun Fact:
Here is a little know corn fact for you! But first I must ask you, “Is corn a vegetable or fruit?” While most people think of corn as a vegetable, botanist actually classify it as a fruit. Scientifically speaking fruits develop from the flower of a plant (as corn do) while veggies are other parts of the plant.
Conclusion
A corn smoothie offers some great benefits. Corn is a good source of fiber, vitamins (such as vitamin C, thiamine, and niacin), and minerals (such as manganese and phosphorus), which can contribute to a balanced diet. Corn is a starchy vegetable, so it can provide a good source of carbohydrates, which are the body’s primary source of energy. Additionally, the fiber in corn can aid in digestion and promote a healthy gut. I hope you enjoy this delicious corn smoothie recipe with organic corn and let me know how you liked it!
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