Make It Low Carb Beans and Corn - "Baby Corn" Bread Recipe - because low carb means never having to say you're hungry low carb advice recipes links

Mailbag: Beans and Corn
03-May-2004

Dear Joan,

You mentioned beans and corn are ok to eat. I thought they both were high in carbs?

Crystal

Dear Crystal,

You're right, most beans and most corn are high in carbs, and most low carb eaters avoid them.

However, there are few tricks that long-time Low Carbers have discovered that allow us to enjoy our old favorite flavors without sabotaging our diets.

Beans and Corn

Beans
The first great product is Eden Organic Black Soybeans. If your local grocery store or health food store carries any Eden products, they can usually special order these beans for you. The canned black soybeans can be used as a substitute for any other bean; I've used them in chili with excellent results. One-half cup of black soybeans contains 9 grams of carbohydrate, 8 of which are fiber, for a net of 1 gram per serving. In contrast, regular black beans have 20.5 grams of carbohydrate per half cup, of which 7.5 are fiber, for a net of 13 grams per serving.

Since everyone is different, you may find that you can eat regular beans in moderation without getting carb cravings later, or feeling other high-blood sugar effects. The main problem I see with beans is keeping to that half-cup serving. The typical combo plate which includes rice and beans gives you more like a cupful, and you're looking at 25-30 grams of carbohydrate right there. Beans are a good source of fiber and protein, though, so sprinkling a few on a salad -- if you find they don't cause cravings or other problems -- may be worth the carb grams to you, if you really like them that much. But if you really like them that much, I recommend the Eden Organic Black Soybeans, because they are really good.

One caveat here: if you have thyroid problems, be careful with eating soy products, including these black soybeans. The phytoestrogens in the soybeans can occupy thyroid hormone receptors on cells throughout your body, and can cause side effects like fatigue and "brain fog". So if you're on thyroid hormone replacement medication, try a small serving and monitor how you feel over the next few hours to see if you are sensitive to the soy. Not everyone reacts, and some people react very mildly. You should be aware of how your body handles soy so you aren't ambushed by an attack of fatigue after a tasty, soy-containing meal.

Corn

With corn, there are a few ways to get corn taste without all those corn carbs.

My favorite is to use canned Chinese Baby Corn. Check out your grocery store's international food aisle, or if you're lucky enough to have an Oriental grocery store, go there, because they will be less expensive. Astonishingly, these little adorable ears of corn are mostly fiber, with only 6 grams of carbohydrates total per serving, 4 of which are fiber. Use these little gems liberally in stir fries and salads, or purchase them packed in water for baking "baby corn" bread muffins (recipe below).

Another trick? Use baby food creamed corn for flavor. A 4 oz jar of the Gerber Creamed Corn nets 14 grams of carbs, which seems like quite a hit, but when you divide that over a recipe that makes 12 muffins, it adds just over 1 net carb per muffin, a taste-for-carb grams tradeoff you may be willing to make.

Finally, I've seen recipes that call for corn bran, which is essentially all fiber, replacing up to 1/2 cup of the other "flours"-- but I have yet to find a source for it! None of my local health food stores or natural food stores carry it, and the only store I've found online that offers it requires you to buy 5 pounds at a time -- an investment I'm not willing to make, since I'm not sure if I'll like it!

Hope this helps!

Regards,
Joan

"Baby Corn" Bread
12 muffins or wedges of corn bread

Notes:
It has been a looong time since I've had "real" high carb corn bread, so I don't know how close this comes in taste and texture to the real thing. What I do know is that this is moist and delicious, and it's a fine companion to a dinner of ribs and coleslaw.

Read the label on your baby corn carefully. The brand I buy has 3 servings, each with 6 gams of carbs and 4 grams of fiber, for a net 2 grams per serving, or net 6 grams for the entire can. I have seen some brands with much igher counts, so be careful. Also pay attention and be sure you get corn packed in water, not brine, as brined corn will be much too salty for use in this recipe. The packed-in-water corn is already salty enough that no additional salt needs to be added to this recipe.

You need a food processor to make this recipe. Assemble all your ingredients beforehand, and it goes together in a snap.

1 can (15 oz) baby corn, well drained
4 eggs
4 T sugar free syrup or Splenda, or to taste (my family likes these just a little sweet)
2 C almond flour
2 tsp baking powder
1 tsp xanthan gum (not strictly required, but helps the texture quite a bit)
1/2 C (1 stick) unsalted butter, melted

Preheat the oven to 350 degrees.

Put the baby corn in your food processor and process it until it is reduced to fine grains.

Add the eggs and sweetener, and process them to combine them into the corn "meal". Take the lid off and scrape down the sides of the work bowl.

Add the almond flour to the processor bowl; then sift the baking powder and xanthan gum over the almond flour. Process until well combined, and take off the lid and scrape down the sides of the work bowl.

Add the melted butter and process until it is incorporated into the batter.

Spoon mixture into well-greased muffin tins, or a buttered 9-inch round pan. Bake in the preheated oven for about 20-25 minutes for muffins (about 15 minutes for mini-muffins), or 50-60 minutes for the round bread. The top should be lightly browned and a toothpick inserted into the center should come out clean.

Turn out, let cool, and eat spread with butter and/or sugar free jam, or maybe even sugar free maple syrup.

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I have made this with the addition of 4 T sour cream and it tastes nice, too, but it's not strictly necessary.

I don't have nutrition info on this worked out yet, but it should come in around 3-4 grams per serving.