Back To Top

Healthy Vegetarian Foods

Sweet Corn Bake

The Dinner Diva show was sponsored by a number of top companies, and Rhodes Canned Foods was one of them, and each contestant received R750-00 worth of Rhodes vouchers in R10-00 denominations. When I opened up my envelope and saw the vouchers, I knew I had to share this with someone less fortunate, and like they say “charity begins at home” I gave my helper and my gardener some of the vouchers (R50-00) each.

Being a Discovery Vitality member, it makes sense for me to buy most of my healthy canned foods at Pick n Pay. On my next shopping trip, clutching a R150-00 worth of Rhodes vouchers I set about my shopping. Normally I am very organized when shopping, I have a list and I start at the far end and come to the fresh and frozen sections last and right bang smack in the middle of these 2 sections is the canned food isles—well I even surprised myself—I started in the canned food isle. The first can that I picked up was sweet corn, and I hardly ever buy it because my sons don’t eat sweet corn. I decided there and then that I am going to get at least 3 cans of sweet corn because I wanted to create a few new recipes. I also picked up some baked beans, chick peas, butter beans, tomatoes and etc. On my next outing I am going to stock up on some jams and canned fruits.

When I got home with my bags of Rhodes goodies – I packed them into a storage cupboard in my garage and decided that it will have to wait there till I have sorted out my kitchen cupboard. A day later, kitchen cupboard sorted can foods re-arranged and I was ready to tackle the sweet corn and hopefully create wonderful healthy treats. I think I cracked it with this recipe “Sweet corn Bake”, you will be surprised as to how much of vegetables you can disguise into these little tasty treats. It can be made and frozen (ideal for the festive season-plan ahead menu)

 Sweet Corn Bake

125ml oil

185ml milk

300ml cream style sweet corn

5ml lemon juice

185ml chick pea flour

10ml baking powder

7ml salt

185ml mielie meal or rice flour

250ml finely chopped baby spinach

100ml finely chopped or grated onion

100ml grated baby marrow

2 green chillies (finely chopped)

5ml crushed coriander seeds

10ml ginger/garlic

45ml chopped coriander


45ml chopped coriander

45ml desiccated coconut

30ml toasted sesame seeds



  1. Mix the oil, milk, cream style sweet corn and lemon juice together
  2. Sift the dry ingredients with the baking powder and combine with the vegetables
  3. Add the liquid mixture to the dry ingredients and mix them all together-pour into a 12 cup greased muffin pan
  4. Sprinkle sesame seeds, coconut and chopped coriander before baking at 180 for about 20-30minutes
  5. Once it is cooked allow to cool and serve with a sweet chilli sauce and a green salad





Comments: 8

  • 03/12/2012

    It looks and sounds delicious!! And it is healthy!! Will bake a few and freeze so that my children can eat them duting the holidays! xxxx

    • 03/12/2012

      Thanks Zirkie–they are such a wonderful treat–kids dont even have to know that they are healthy

  • 03/12/2012

    They look and sound delicious, I’m enjoying playing with their range.

    • 03/12/2012

      Thanks Sue, i have a few ideas for that i want to try

  • 04/12/2012

    Lovely post Usha. I will be sure to give your recipe a try 🙂

  • 06/12/2012

    Wonderful Usha! You are going to become SO successsful in your blog business, my girlie.

    Proud of you!


    • 06/12/2012

      Hi Anne, Thank you very much for the opportunity. and i do hope i live up to your expectations

Post a Comment