By Eliza Short, Communications Coordinator for Jackson in Action
It is recommended that the average adult eat 2½ cups of vegetables per day from all five vegetable subgroups, including dark green, red and orange, legumes (beans and peas), starchy, and other. Each subgroup contains a different set of vitamins, minerals, and other components that are needed to maintain peak health. Starchy vegetables include potato, squash, corn, parsnip, yam, and green peas, among others.
Since most vegetables contain a small amount of carbohydrates, the starchy vegetable category refers to those vegetables higher in carbohydrates than others. This means that starchy vegetables will provide more energy or calories than non-starchy. Even though they are higher calorie, they still provide many healthy components and are a great substitute for bread or pasta with a meal.
Corn is a popular starchy vegetable in the Midwest. It can serve as a grain when processed into corn flour, corn meal, or popcorn, as well as a vegetable when served from the cob. On Tuesday, September 21st, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring corn. Taste tests and recipes will be provided.
Sources: Dietary Guidelines for Americans 2015
Featured Recipe: Corn Salad with Basil and Sorghum Grain
- 3 cups unsalted chicken stock
- 1 cup uncooked sorghum (or brown rice)
- 8 teaspoons olive oil
- 1 tablespoon fresh basil (or other herb such as tarragon)
- 2 tablespoons vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon garlic
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 8 ounces roasted asparagus (or other vegetable)
- 2 cups halved cherry tomatoes
- 1 1/2 cups fresh corn kernels (previously cooked)
Combine chicken stock and sorghum in a medium saucepan. Bring to a boil; cover, reduce heat to low, and simmer 1 hour and 10 minutes or until tender. Drain, cool. If making brown rice, prepare according to package directions.
Combine olive oil, basil or other herbs, vinegar, Dijon mustard, garlic, salt, and pepper in a large bowl, stirring well with a whisk. Add cooked sorghum, asparagus, tomatoes, and corn kernels; toss.