Marcia C McCormack, RN, BSN, PHN, FCN

In a Daze About Maize?

During the last month, we’ve been examining the Mediterranean Diet, which nutritionists recommend for a healthy lifestyle. We started by looking at the food pyramid, which illustrates that the diet centers on daily consumption of colorful fruits, vegetables, seeds, legumes, nuts, and grains.

After discussing ancient grains from the Holy Land, the Far East, and the Americas, let’s now look at another New World staple: maize, more commonly known as corn.

A Brief History of Maize

Indigenous peoples in modern-day Mexico domesticated corn from teosinte grass about 7,000 years ago. It was a central pillar of the diets of Native Americans and civilizations such as the Mexicas (Aztecs) and Mayans.

Maize was a cornerstone of their agriculture, often grown alongside beans (high in protein and fiber) and squash (rich in fiber, Vitamins A, B6, C, and folate). Together, these three crops provided a perfectly balanced diet.

The “Three Sisters”

This traditional indigenous trio is known as the “Three Sisters.” When grown together, they form a symbiotic relationship: the corn provides a structure for the beans to climb, the beans pull nitrogen from the air to nourish the soil, and the large leaves of the squash shade the ground to retain moisture and prevent weeds. When eaten together, they provide a complete nutritional profile of carbohydrates, protein, and fiber.

While corn is high in fiber, magnesium, thiamin, and antioxidants like lutein and zeaxanthin, it is naturally low in certain amino acids (high-quality protein) and niacin. This is why combining it with beans is so nutritionally vital.

Enjoying Corn Today

Corn is incredibly versatile. It’s readily available fresh or frozen, on or off the husk. We use milled corn as cornmeal or masa, and utilize corn oil for cooking. From side dishes and soups to corn tortillas, muffins, and the ever-popular popcorn, it remains a global favorite.

So, is corn good for us? Yes! However, it is best enjoyed as the indigenous peoples intended: combined with foods that offer the protein and nutrients corn lacks. Why not give the “Three Sisters” a try?

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Recipe: Three Sisters Stew

A hearty, life-sustaining vegetarian-friendly meal.

Ingredients

• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 onion, diced
• 1 green pepper, roughly chopped
• 2–3 cups pumpkin or winter squash, cubed (1 butternut or 2 smaller squash)
• 14.5 oz can diced tomatoes (with juice)
• 4 oz mild green chiles
• 14.5 oz can black beans, drained and rinsed
• 2 cups frozen corn kernels
• 2 tsp ground cumin
• 1 tsp dried oregano
• 1 tsp salt
• 1 tsp pepper
• 2 cups broth (vegetable or chicken)
• 1/4 cup fresh cilantro or parsley, chopped

Instructions

1. Sauté: In a large pot, heat the olive oil over medium heat. Add the garlic, onion, green pepper, and squash. Sauté for a few minutes until the onions are translucent.
2. Combine: Stir in the tomatoes, chiles, beans, corn, cumin, oregano, salt, and pepper. Stir well until the mixture is hot.
3. Simmer: Add the broth and bring the stew to a boil. Reduce the heat to a simmer, cover, and cook for 30 minutes or until the squash is tender.
4. Finish: Taste and adjust seasoning as desired (add extra broth if you prefer a thinner consistency).
5. Serve: Ladle into bowls and garnish with a spoonful of fresh cilantro or parsley.

Serving Suggestion: This stew is excellent served with warm corn tortillas, cornbread, or corn muffins.

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I hope you’re no longer in a daze about maize! Next time, we’ll discuss the various fruits and vegetables mentioned in the Bible!