Clean-Eating Corn Casserole

Updated on July 26, 2018
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Victoria is a stay-at-home mom, author, blogger at Healthy at Home, and educator. She currently lives in Colorado with her family.

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5 stars from 1 rating of Clean Eating Corn Casserole

This is has to be one of my all-time favorites. Crunchy corn, warm creaminess, and a crispy crust on top... oh my gosh! I need to go make this again now. I'm not sure where I originally had this dish for the very first time, but it's been at the top of my list ever since.

The real trick to this dish is creamed corn. You want to have a balance between the corn being cooked all the way through while still being moist in the middle. If there's not enough liquid, it'll be too dry to eat. Too much liquid and it doesn't cook right—and it's gross. And don't think you can fake it with real corn and water. You have to have creamed corn for this recipe to work right.

Don't worry. I'll walk you through the whole process. We typically serve this as a main dish, sometimes paired with my yellow squash casserole. Yum! It goes great with so many other items, but even if you serve it with BBQ chicken and baked beans (which I highly recommend), it still becomes the star of the show.

I already have a corn casserole recipe, not like many of my other recipes, the old one uses ingredients I no longer use in my household now that I know more about them. The new, healthier ingredients I use needed new recipes to go with them as the ingredients didn't transfer 1:1. So after much trial and error, here's the new and improved recipe!

Cook Time

Prep time: 10 min
Cook time: 1 hour
Ready in: 1 hour 10 min
Yields: serves 8 people 1 cup of corn casserole

Ingredients

  • 2 cups whole corn
  • 2 cups creamed corn
  • 1 cup sour cream
  • 1 cup heavy whipping cream
  • 1 cup mozzarella cheese
  • 1 cup butter
  • 2 eggs
  • 1/2 cup cornmeal
  • 3 tablespoons coconut sugar
  • 1 tablespoon baking powder
  • 1/4 teaspoon pink Himalayan salt

Instructions

  1. I like to keep this recipe really simple. Preheat your oven to 350 degrees F and grease a 9x13 inch casserole dish with some coconut oil.
  2. Measure out all of your dry ingredients into a medium sized mixing bowl.
  3. Next measure out all of your wet ingredients into the same mixing bowl.
  4. Mix all of your ingredients together well.
  5. Pour your mixture into your prepared casserole dish.
  6. Slide into the oven.
  7. Bake for 1 hour.
  8. Allow to cool a bit before eating. Enjoy!
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Measure all of your dry ingredients into a mixing bowl.Next measure all of your wet ingredients into the bowl.Mix all ingredients together well.Grease a 9x13 inch rectangular casserole dish with some coconut oil.Pour your mixture into the dish.Pop it into the oven.Bake for 1 hour.Enjoy!
Measure all of your dry ingredients into a mixing bowl.
Measure all of your dry ingredients into a mixing bowl.
Next measure all of your wet ingredients into the bowl.
Next measure all of your wet ingredients into the bowl.
Mix all ingredients together well.
Mix all ingredients together well.
Grease a 9x13 inch rectangular casserole dish with some coconut oil.
Grease a 9x13 inch rectangular casserole dish with some coconut oil.
Pour your mixture into the dish.
Pour your mixture into the dish.
Pop it into the oven.
Pop it into the oven.
Bake for 1 hour.
Bake for 1 hour.
Enjoy!
Enjoy!
Nutrition Facts
Serving size: 1
Calories 125
Calories from Fat72
% Daily Value *
Fat 8 g12%
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 25 g8%
Fiber 2 g8%
Protein 4 g8%
Cholesterol 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Corn, The Debatable Ingredient

The corn that you purchase from your traditional grocery store, or in cans, even from the most popular brands, is all genetically modified (GMO or man-made) nowadays. My family and I love corn in this household, but where to purchase it and how to make sure that you're getting a quality product is the challenge. What is the difference between the two? And why should you be concerned?

"According to a 2012 report called the Corn Comparison Report, GMO corn has 14 parts per million (ppm) of calcium while non-GMO corn has 6130 ppm, 437x more. GMO corn has 2 ppm of magnesium while non-GMO corn has 112 ppm, 56x more. GMO corn has 2 ppm of manganese while non-GMO corn has 14 ppm, 7x more. Furthermore, GMO corn has been shown to have significant levels of chlorides, glyphosate (an herbicide meant to kill weeds), and formaldehyde" (Sarah Olsen 2016).

For you, this means that naturally grown, normally organic corn is packed full of wonderful vitamins and minerals that your body needs to function properly. GMO corn, on the other hand, is not only seriously lacking in these critical vitamins and nutrients, but they are synthetic when present and accompany tons of disgusting chemicals like glyphosate (which draws out the vital nutrients of living things) and formaldehyde (used to embalm dead people). Yum!

"The important thing to note in these deficiencies is that these are exactly the deficiencies in a human being that lead to susceptibility to sickness, disorders and cancer. People who have osteoporosis are low in calcium and magnesium, people who have cancer are low in manganese. The list goes on and on" (MomsAcrossAmerica).

We make sure to buy our corn either organic or from a quality natural foods store that we can trust, like Sprouts. This way we know that what we are feeding our family is healthy and full of wonderful nutrients. We most always buy fresh and I cut the corn straight off of the cob.

The Results

Regardless of how the food industry changes and what kind of foods are being offered, we always find a way to find our favorite foods to stock the house with, even if we have to find a local farmer or a friend who grows the foods locally. I don't think we could go without corn. When it's not in season, and I don't have any more canned in the basement, you'll typically find it in cans (organic of course) in our pantry.

Corn season is here and as soon as the prices drop at our local Sprouts, I'll be canning up a storm over here! I can't wait to grow it myself in our garden. At the moment it's not quite big enough yet.

Whatever you do, whether or not you are searching for healthy, clean eating recipes, be careful to choose just the right ingredients for your family. There are some really crazy chemicals and other ingredients in our foods today. It's just not worth risking the health of your family.

And when you get ahold of some delicious corn, make this recipe one for the top of your list to serve them. Boy is it delicious!

© 2018 Victoria Van Ness

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