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Eat Well Nov. 25. 2014
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Creamed Corn with Fried Sage

Nov. 25. 2014
Sides
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

Let me start off by saying I love creamed corn. No, I LOVE creamed corn. I remember when I was younger, I would eat creamed corn straight out of the can- yikes, I know it’s completely cringeworthy now, but I did and I loved it. Fast forward to when I transitioned and changed my entire life around with living whole and the whole foods lifestyle, I missed creamed corn and wanted to share my classic recipe for a healthier alternative to all my fellow creamed corn lovers out there. Behold, Vegan Creamed Corn with Fried Sage, a delicious dairy free creamed corn made with silky coconut milk, sweet corn, and flax. Topped with fried sage leaf.

Living in Nashville, creamed corn is a Southern classic. The only downside of ordering creamed corn or most vegetable dishes out at restaurant here in the south, is they contain heavy cream and butter- both of which I personally don’t love. Still to this day, I could easily enjoy creamed corn anytime of day, but I naturally crave it more during the fall and winter months. I associate it, as most of you might as well, with the holidays. A bowl of creamed corn is like a hug for your stomach- it’s warm, comforting, and slightly sweet, the combination of the sweet creamed corn with the fried sage leaf on top makes takes this to an entirely new level.

Even for the die-hard southern style cream corn addicts out there, you’re going to love this one and won’t miss the heavy cream or butter at all. I use creamy and slightly sweet coconut milk for an alternative to replace both the heavy cream and butter- I also add in a secret ingredient, ground flax seed, to bind it all together nicely. Corn is naturally sweet, so there’s no need to go overboard with adding in loads of refined sugar, which traditional recipes call for. I use maple syrup, which can and should be adjusted depending on the sweetness of the corn you’re using- a hint, always start out with less maple syrup and then build on.

 

To fry or not to fry. If I fry anything in life, you know it’s going to be a green. Fried sage leaves with a sprinkle of sea salt are an incredibly fun and unique way to use fresh herbs. Now mind you, I’m not a fan of frying for obvious reasons, but when it’s such a small amount (1-2 sage leaves per serving) it’s just fine! You’re using high quality olive oil, a dusting of sea salt, and a sage leaf- simple as that. I’ll give you another option for those who still don’t believe me that enjoying 1-2 fried sage leaves is “healthy” or “okay” to do- you can simply use fresh sage leaf- but pretty please try this out! The textures are unbelievable when combined.

 

Creamed Corn with Fried Sage
Recipe Type: side dish
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 6
A delicious vegan creamed corn made with silky coconut milk, sweet corn, and flax. Topped with fried sage leaf. VGN GF Paleo
Ingredients
  • 1 1/2 pounds organic sweet corn, frozen
  • 1 cup light coconut milk
  • 1/4 cup sweet onion, diced
  • 1 tablespoon coconut oil
  • 1 tablespoon ground flax seed
  • 2 cloves garlic, minced
  • 2 tablespoons maple syrup
  • 1/2 teaspoon sea salt, adjust to taste
  • freshly ground black pepper, adjust to taste
  • FRIED SAGE
  • 10-12 sage leaves
  • 1/4 cup olive oil
  • Sprinkled coarse sea salt
Instructions
  1. CREAMED CORN: In a medium hot skillet, saute sweet onion and garlic in coconut oil until translucent. Add sweet corn and cook on medium heat for 8-10 minutes or until the corn starts to caramelize with the onions and garlic- add coconut milk here. Add remaining seasonings and adjust to taste. Transfer 1/2 of the corn into a food processor and puree. Pour this pureed mixture into the leftover whole corn kernels. Set aside.
  2. SAGE: Add sage leaves (from stem) In a small skillet over medium-high heat olive oil until hot, add sage leaves (removed from stem) and fry 5-6 at a time until crisp (about 4 seconds). Place on a paper towel to absorb excess oil and sprinkle with sea salt. Repeat.
  3. SERVE: Serve the creamed corn as a side dish and top with the fried sage leaf to garnish. Enjoy immediately, if you have leftovers store in a container.

What’s your favorite side dish that you used to eat as a kid and still can’t get enough of? Have you ever tried making your own homemade creamed corn? I’d love to hear your variations! Be sure to check out my Thanksgiving Menu for more healthy ideas to make this holiday.

xx McKel

The Recipe

Serves 6

Print

Ingredients:

    • 1 1/2 pounds organic sweet corn, frozen

 

    • 1 cup light coconut milk

 

    • 1/4 cup sweet onion, diced

 

    • 1 tablespoon coconut oil

 

    • 1 tablespoon ground flax seed

 

    • 2 cloves garlic, minced

 

    • 2 tablespoons maple syrup

 

    • 1/2 teaspoon sea salt, adjust to taste

 

    • freshly ground black pepper, adjust to taste

 

    • FRIED SAGE

 

    • 10-12 sage leaves

 

    • 1/4 cup olive oil

 

    • Sprinkled coarse sea salt

 

Directions:

 

    1. CREAMED CORN: In a medium hot skillet, saute sweet onion and garlic in coconut oil until translucent. Add sweet corn and cook on medium heat for 8-10 minutes or until the corn starts to caramelize with the onions and garlic- add coconut milk here. Add remaining seasonings and adjust to taste. Transfer 1/2 of the corn into a food processor and puree. Pour this pureed mixture into the leftover whole corn kernels. Set aside.

 

    1. SAGE: Add sage leaves (from stem) In a small skillet over medium-high heat olive oil until hot, add sage leaves (removed from stem) and fry 5-6 at a time until crisp (about 4 seconds). Place on a paper towel to absorb excess oil and sprinkle with sea salt. Repeat.

 

    1. SERVE: Serve the creamed corn as a side dish and top with the fried sage leaf to garnish. Enjoy immediately, if you have leftovers store in a container.

 

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Did you try it out?

Share Your Thoughts & Images

  • This sounds so good! Do you think it would work as an entree with shrimp on top?

  • Kylie

    do you suggest the canned kind of coconut milk?(: or the kind that comes in like a milk carton?

    • I like using canned coconut milk, full fat is the best! Just look for the ingredients to just be coconut milk

  • Jamie

    Thank you for this recipe, McKel! We used to always have corn casserole for Thanksgiving and I have successfully veganized it but not in a healthy way. This will be a fantastic healthy substitute and I am very excited to make it!

  • When I was a kid my mom would occasionally heat up a can of cream of corn for me and I loved it. I love the memory, and this recipe makes me so nostalgic! Can’t wait to try it myself. And yes, if anything is going to be fried, it should be green!

  • could you use heavy cream instead of coconut milk? i’m not a big fan of coconut milk and i can eat dairy so i wondered is that would work.

  • M

    I made this last night and everybody was raving about how it’s the best creamed corn they ever tried. Thanks for the recipe!

  • Kristen

    I made this creamed corn for Thanksgiving (for a family of meat and dairy eaters) and it was so well received that it was requested for Christmas dinner! I am making it as we speak and just wanted to thank you for this wonderful recipe. Merry Christmas!!

  • Jeff

    I made this last night using frozen organic sweet corn. Very tasty!

  • Shyla

    This looks incredible! Should the olive oil be replaced with an oil that can handle heat a bit better? I’ve learned a lot about how olive oil can become toxic if heated directly! Just inquiring! 🙂
    Happy thanksgiving!
    Xo

    • It’s such a small amount I’m not worried about heating olive oil this hot! It’s just a garnish 😉

  • Mari

    I made this and brought it over to a Thanksgiving dinner and everyone loved it even a person that didn’t like corn loved it! This recipe is great! Simple, delicious and healthy. Thank you!

    • You’re welcome, I’m so happy you shared it with your family during the holiday season 🙂

  • Kathy

    I made this with out the sage last night for a birthday dinner and it was a hit. I am on a dairy, gluten and sugar free diet but my family is not. It’s difficult to find recipes for both me and my family. This 1 gets 5 stars from me both in taste and health. ???? Thanks for sharing.

    • McKel Hill

      Thank you for sharing your experience Kathy, so glad you enjoyed it! xx M

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