The Benefits Of Sweet Corn

Sweet corn is a starchy vegetable that doubles as a functional food. Starchy means it is high in carbohydrate content. Functional means it contains multiple nutrients that can bring benefits to the body. When it comes to the diet, sweet corn works well as a side dish, or an ingredient in soups, salads or casseroles. By combining it with other foods, you can boost the nutrient content even more.

Carbohydrates
An average adult needs to consume a minimum of 130 grams of carbohydrates a day for proper function. One cup of cooked sweet corn contains 31 grams. Carbs are used by the body for mental and physical energy. This is especially important for athletes, who need more carbs to drive their performance. When these macronutrients are consumed, they get stored as glycogen, which is then used for energy during short and long periods of exercise. Athletes should aim for at least 250 grams of carbs a day for optimal performance. Two cups of sweet corn makes up nearly one-fourth of this amount.

Protein and Fat
Protein is a second macronutrient that the body also needs in high amounts. It functions to repair cells, build muscles and boost the immune system. Sweet corn has a moderate amount of protein for a vegetable. A 1-cup serving contains just over 5 grams. The total recommended daily intake of protein is 46 grams for women and 56 grams for men. If you are looking to boost the protein content, use sweet corn as a side dish with a lean beef steak, chicken breast or pork loin. Sweet corn is also low in fat. A 1-cup serving contains about 2.5 grams of total fat and less than a 0.5 grams of saturated fat. Adding butter to your corn will impact the fat content. A single tablespoon adds over 11 grams of total fat and 7 grams of saturated fat.

Fiber
Sweet corn has a moderate amount of dietary fiber. One cup contains just over 3.5 grams. Adult men should try to consume at least 30 grams of fiber a day, and women should get at least 20 grams. Fiber is a nondigestible form of carbohydrate that helps stabilize blood sugar levels, prevent constipation and reduce the risk of high cholesterol. It also helps you feel full for longer after you eat it. This is especially beneficial if you are trying to lose weight or maintain weight. Pairing corn with beans and other vegetables in a salad or soup will give you an extra shot of fiber.

Potassium
Potassium is an electrolyte mineral commonly lost through sweat during long bouts of exercise. It is needed for heart function, muscle contractions and bone strength. Corn has a moderate amount of potassium. A 1-cup serving contains 325 milligrams. The total recommended intake is 4,700 milligrams for adults over 19 years old. Pairing sweet corn with beans, potatoes or spinach will boost the potassium content.

Vitamin A
Vitamin A is an antioxidant which helps protect the body against harmful free radicals. Additionally, it helps keep the connective tissue strong and it moistens the mucous membranes in the lungs, throat and nose. Sweet corn contains 310 international units of vitamin A in 1 cup. The recommended daily intake of this vitamin is 3,000 international units for men and 2,000 international units for women. Having a meal with sweet corn and winter squash, carrots or sweet potatoes will increase the vitamin A content.

personal chefs and event catering

Miami + Miami Beach + Fort Lauderdale + Palm Beach

www.yadachef.com

info@yadachef.com | 954-367-YADA (9232)

What's New and Beneficial About Cabbage

Did you know that cabbage was one of two vegetable types (the other type was root vegetables) found to be a mainstay for prevention of type 2 diabetes in a recent study of over 57,000 adults in the country of Denmark? In this very large-scale study, adults who closely followed the Healthy Nordik Food Index were found to have the lowest incidence of type 2 diabetes. Importantly, this key health benefit was linked to six food intake categories: (1) fish, (2) rye bread, (3) oatmeal, (4) apples and pears, (5) root vegetables, and (6) cabbage! Researchers have now identified nearly 20 different flavonoids and 15 different phenols in cabbage, all of which have demonstrated antioxidant activity. This impressive list of antioxidant phytonutrients in cabbage is one key reason why an increasing number of studies link cabbage intake to decreased risk of several cardiovascular diseases. You can read more about these individual antioxidants in our Health Benefits section. In terms of price per

2024 Passover Menus For Delivery

YaDa Chef’s 2024 Passover Menu The following menus are for delivery. Restrictions, delivery fee (if applicable) and availability apply. We also provide in-house personal chef services. Call +1 954-367-9232 or + 1 561-285-7466 or email info@yadachef.com for more information. Ashkenazi – INFLUENCED Menu 1 - Serves 8-10 $433 Traditional Chopped Chicken liver with Matzo points Cabbage and Carrot Coleslaw Pickled Beet Salad Gefilte Fish Loaf with Fresh Horseradish Vegetable or Chicken soup with Matzo Balls Traditional Roast Chicken with 40 Cloves of Garlic Traditional or Sweet Potato Kugel Roasted Mixed Vegetable or Carrot Kugel Menu 2 - Serves 8-10 $487 Traditional Chopped Chicken liver with Matzo points Cabbage and Carrot Coleslaw Pickled Beet Salad Gefilte Fish Loaf with Fresh Horseradish Vegetable or Chicken soup with Matzo Balls Traditional Beef Brisket with dried cranberry and Gravy Traditional or Sweet Potato Kugel Roasted Mixed Vegetable or Carrot Kugel Menu 3 - Serves 8-

September 14 is National Cream Filled Donut Day

September 14 is National Cream Filled Donut Day! Whether you enjoy chocolate, vanilla, lemon or ganache filling in your donut, today is the perfect day to enjoy these sweet treats! Donuts came to the United States in the mid-1800s through Dutch settlers that were known for their pastries. The first donut with a hole in the middle is said to be a creation of American Hansen Gregory. Thankfully, someone after Hansen made the brilliant decision to fill that hole with delicious cream filling! These were so well-liked that the Boston Creme Donut, perhaps one of the most popular cream filled donuts, became the official donut of Massachusetts in 2003. Celebrate National Cream Filled Donut Day with a stop at your local bakery for a box of fresh cream filled donuts! Or better yet, make them yourself. punchbowl private chefs and event catering Palm Beach + Boca Raton + Fort Lauderdale + Miami Beach info@yadachef.com | 954-367-YADA (9232) 561-285-7466 www.yadachef.com south florida cate

White Fish Gravlax Recipe

White Fish Gravlax Serves 4 Here is a great starter, light lunch or a fantastic item for your holiday buffet. If you have problems with gluten substitute the wheat bread for a flax or millet bread or leave it out entirely and eat on some mixed greens. Gravlax 5 ounces/145 grams white fish, bass, snapper-I used tilapia (sushi grade) 2 tablespoons/30 ml coarse salt 2 tablespoons/30 ml caster sugar 1 tablespoon/15 ml of ground black pepper 1/2 teaspoon/2 ml ground allspice 1/2 teaspoon/2 ml ground cloves 8-10 pieces of fresh dill fronds Mustard Butter 2 Tablespoons/30 ml 28g of unsalted butter, softened 2 Tablespoons/30 ml of dijon mustard. Salad 1 handful of watercress dressed with simple vinaigrette Creme Fraiche or Sour Cream Mix salt, sugar, black pepper, allspice, and ground cloves. Liberally sprinkle on both sides of the fish. Lay half of the dill in a glass container. Place the fish on top and cover with rest of the dill. Leave o

Jacques Pepin's Flatbread Recipe

I saw Chef Pepin make this on one of his shows, and thought, that is almost like the bread I used to make when I lived on the Beach in St. Augustine Florida and I had no yeast. I called it a cheat pizza dough, and I added tons of granulated garlic. Serves 6 1 1⁄2 cups/188g regular all purpose flour 1 cup/250ml water 1⁄4 teaspoon/2ml baking powder 1⁄4 teaspoon/2ml salt 2 tablespoons/30ml olive oil 2 tablespoons/30ml water Dump everything (except the 2 tablespoons water) into a bowl and "stir it into a gooey stuff" as Jacques says. The dough will indeed be very wet, gooey, sticky. Stir in any optional ingredients. Heat a non-stick 10" / 25.4 cm skillet over medium to medium-high heat. Pour about a tablespoon of olive oil into the pan and then pour in the dough. Spread into one flat layer with a spoon or spatula. (A little oil on the spoon or spatula helps keep the dough from sticking to it.) Add remaining water around the outside of the dough where it meets the pan; the o

Here’s Why Southerners Love to Put Salt on Watermelon

Does salt on watermelon make it even sweeter? It’s important to stay hydrated during the summer, but that doesn’t mean you can only get your hydration from water. Whether you’re hanging out by the beach, relaxing by the pool or playing a few rounds of soccer, you need to look after yourself. Take breaks, drink water and eat hydrating foods… like watermelon! This popular melon is a summer staple. But have you ever served it with salt? Southerners love to put salt on watermelon, and while it may sound strange, we’re here to explain why. (And it’s not even the most fun way to eat watermelon.) Why You Should Put Salt on Watermelon You’ve probably heard this a million times before, but adding a bit of salt to something sweet will actually make it sweeter. That’s why you’ll often add a pinch of salt to chocolate chip cookies or brownies. Sweet and salty go together extremely well. Think sea salt mocha cookies or mango and Tajin. There’s a reason sweet and salty desserts are so popular! Thi

Mexican Mole Braised Chicken Recipe

serves 6-8 Preheat the oven to 350F/176C/Gas 4 1 chicken cut into 6 pieces (legs, wings, breasts) Season the chicken with salt and pepper. Melt the 3 tablespoons/15ml of lard in a large, ovenproof casserole. Working in 2 batches, brown the chicken over medium high heat (3-4 minutes per side). Pour mole sauce over the chicken and bring to a simmer. Cover and place the casserole in the oven until the meat is very tender, 45 minutes to 1 hour. Transfer the chicken mole to a serving platter, garnish with the remaining 1 tablespoon of sesame seeds and the cilantro and serve. You can remove the cover for the last 15 minutes for a more “lacquered” look. private chefs and event catering Palm Beach + Boca Raton + Fort Lauderdale + Miami Beach info@yadachef.com | 954-367-YADA (9232) 561-285-7466 www.yadachef.com south florida catering and personal chefs

Gluten Free Cream of Chicken Soup Recipe

3 tablespoons/45g butter, or olive oil 3 tablespoons30g rice flour 3/4 cup/180ml chicken broth, or vegetable broth 1/2 cup/120ml milk, dairy or non-dairy/181/4 teaspoon dried thyme 1/4 teaspoon/1ml dried parsley salt and pepper, to taste Optional Ingredients to Make Custom Cream "of" Soup: 1/4 cup/40g cooked shredded chicken, or chopped 1/4 cup/25g diced celery 1/4 cup/25g chopped white mushrooms Directions Melt the butter in a saucepan over medium heat. If using, add the chicken, celery, or mushrooms and sauté until the vegetables are soft, or the chicken is warm. Add the rice flour and whisk until the flour just starts to brown. Add the broth and milk while whisking and bring to a boil. Boil until thickened. Use immediately in any recipe calling for canned condensed soup or store in the refrigerator for up to a week. http://flippindelicious.com/2015/03/gluten-free-cream-of-chicken-soup.html private chefs and event catering Palm Beach + Boca Raton + Fort Lauderdal

Jacques Pepin's Chicken Supremes with Tapenade and Mushroom Sauce Recipe

Serves 4 4 skinless, boneless chicken breasts, about 6 ounces each 1 tablespoon/15ml good olive oil Tapenade 3/4-cup/135g mix of pitted olives, black oil-cured olives, Kalamata olives, and green olives 1 small garlic clove, peeled and sliced 2 dried apricot halves, cut into small pieces 1 1/2 tablespoons/22ml drained capers 2 tablespoons/30ml extra virgin olive oil Mushroom Sauce: 4 tablespoon/60g unsalted butter 8 ounces/225g Baby Bella mushrooms, washed and cut into 3/4-inch pieces 1 small onion, chopped 1/2 teaspoon/2ml salt, plus extra to taste 1/2 teaspoon freshly ground black pepper, plus extra to taste 1/2 cup/125ml dry white wine 2 tablespoons/30ml chopped fresh chives or par Put all the tapenade ingredients in the bowl of a food processor, and pulse to make a coarse puree. Cut a horizontal slit in each chicken breast to create a pocket, and stuff with the tapenade. Set aside until serving time. When ready to cook the chicken, preheat the

Chicken Scarpariello (Braised Chicken With Sausage and Peppers) Recipe, Gluten Free

Chicken scarpariello , the Italian-American dish of chicken braised with sausage and peppers in a sweet-and-sour sauce, is one of those perfect Tuesday-night meals. It's punchy, it's not for the timid, but it's ultimately very easy to make, requiring just a single sauté pan or Dutch oven, about 25 minutes on the stovetop, and a half hour in the oven. Serves: 4-6 4 chicken breasts or thighs, cut in large pieces. Thighs give more flavour and stay juicy. ½ teaspoon/2ml salt ¼ teaspoon/1ml black pepper 2 tablespoons/30ml olive oil 3-4 link Italian style sausages (sweet or hot, we prefer the hot) 1 red bell pepper, cut in 1 inch/2.5cm pieces 1 green bell pepper, cut in 1 inch/2.5cm pieces 3 hot cherry pepper drained, seeded & chopped 4 garlic clove chopped or thinly sliced ½ cup/120ml dry white wine ½ cup/120ml chicken stock 2 tablespoons/30ml cornstarch 2 tablespoons/30ml hot cherry pepper juice (optional) 12 ounces/340g orzo pasta olive oil Handful of parsley, ch

YaDa Chef Private and Personal Chefs

Search This Blog