The body, through nutrition, obtains the energy it needs to move and carry out any type of activity. Therefore, to enjoy good health, it is advisable to choose foods rich in nutrients, with a balanced content of sugars and proteins. In this regard, in today’s post we present some recipes with corn designed specifically for those who carry out sports activities.
In addition to containing a good amount of vitamin B8, this popular cereal provides iron, zinc, manganese, potassium, phosphorus and sodium. It is also gluten-free, so it can be safely consumed by celiacs. But let’s see immediately which are these recipes with corn that will allow you to do sport to the fullest.
Recipes with corn for physical activity
We are talking about an extremely versatile ingredient that will allow you to prepare many different dishes in the kitchen. It can be easily included in a variety of savory dishes, as well as in cakes or ice cream. Next, we will look at three recipes with corn for those used to exercising:
1. Hamburger with meat, eggplant and corn
Yes, you read that correctly! While burgers are often associated with junk food, however, when made from healthy ingredients without saturated fat, they are certainly a delicious and healthy alternative. So, with the addition of corn, this food will allow you to make your eating routine less monotonous.
Ingredients (for 6 burgers):
- 1 pound and a half of minced meat
- 100 g of corn
- 70 g of red pepper
- 150 g of eggplant
- 50 g of fresh onion
- 100 g of tomato
- 1/2 tsp dry ground garlic
- ground coriander (or Chinese parsley) and leaves
- Parsley leaves
- 2 eggs
- ground black pepper
- wholemeal hamburger bread
Put the corn in a pot with plenty of water and keep it over low heat for 30 minutes. At the same time, chop the aubergines, add a little salt and garlic with a touch of oil, so that they do not stick to the tray. Then, bring the oven to a temperature of 250 degrees for 10 minutes.
The onion, pepper and tomato must be cut into cubes. Add the cilantro, parsley and add the minced meat. Beat the beaten eggs, add the breadcrumbs and put everything in a bowl with the other ingredients.
On a pre-heated grill with a drizzle of oil, place the hamburger meat, blanching it for five minutes on each side. The last step is to assemble the hamburger bun: a layer of eggplant and corn kernels will be added to the meat, in addition to the slices of tomato and onion.
There are other optional ingredients that you can incorporate into this corn burger recipe. For example, fresh goat cheese or another type of spread, as well as different sauces, although it would be preferable to choose natural ones or replace them with aromas or spices. Another idea is to use canned corn if you don’t have the time to prepare this cereal in the traditional way.
2. Arepas with cheese and avocado
Arepa is a typical South American bread made from white corn flour. Widely used to accompany meals, it has come down to us thanks to the Spanish domination of the Americas.
- 2 kg of dried corn kernels
- 1 kg of grated cheese
- 1 avocado
- salt to taste
How to make flour:
After washing and cleaning, put the corn in a pot with enough water to cover it and boil. Then, continue boiling for about an hour, until the beans are noticeably softer. Then turn off the heat, mixing them. Cover them and let them soak for about 12 hours.
After this long period, the corn will be passed through a sieve and rinsed with cold water, in order to remove the skin from all the cereals. Then you will have to grind the seeds, so as to obtain the flour. Another option is to buy canned corn and shred it.
Preparation (for 6 arepas):
For the dough, take two parts of the already crushed corn, add two cups of water and a teaspoon of salt. The mixture will be ready when it is moldable enough to make small balls without them sticking to your hands. Then, mash this dough to create small discs.
You will have to place these bread discs on a preheated plate, cooking them for five minutes on each side. Finally, put the arepas in the oven for 10 minutes. The ideal is to eat them hot, open them in half and put in the grated cheese and the sliced avocado. They are ideal with a good salad.
A quick alternative is to use precooked cornmeal, skipping the entire grain-making process. It will be enough to knead the arepas and bake them in the oven. In less than an hour you will be able to prepare this excellent bread made with corn.
3. Homemade popcorn
If you are looking for recipes with corn to build up quick energy before playing sports, in a practical and very efficient way, do not miss this last dish. Popcorn is a highly recommended snack before, during and after sports.
- 60 g of corn
- olive oil
- natural honey
Put a pan with a teaspoon of olive oil on the stove. Once hot, pour in the corn and cover it. When the grains stop jumping and making noise, you can take the pan off the heat. Finally, pour the honey over the hot popcorn and put everything in the oven at a temperature of 250 degrees for about two minutes.