Healthy Three-Corn Casserole Recipe

Healthy Three-Corn Casserole - This casserole makes a wonderful side dish to accompany the traditional Thanksgiving or Christmas dinner. In fact, my family loves it so much that I have made it on occasion when serving chili.

After developing allergies to wheat and sulfites, I created the wheat-free version for myself. I found that everyone enjoys it, and will usually ask for seconds.

If soy is a problem, experiment by using spelt flour, amaranth flour, or a ready-made brown rice flour mix. Brown rice flour does not have the same consistency as wheat, soy or spelt flour, and must include several other ingredients to function as all-purpose flour. A simple search on the internet for wheat-free or gluten-free products will provide information for several alternatives to wheat.

Tip: When experimenting with wheat-free meals, try preparing the dish first for yourself or immediate family members. This will offer an opportunity for tweaking if needed.

¡Buen Provecho!

8 Tbsp. Organic Butter Softened (or for less fat 1/4 cup Canola Oil)
1 Cup Organic Sour Cream (low fat)
1 Egg (organic)
1 16 oz. can Organic Whole Corn (drained)
2 16 oz. can Creamed Corn (or buy organic frozen, defrost and cream in blender)
1 9 oz. Organic Corn Muffin Mix

Preheat oven to 375 degrees
Mix butter, sour cream and egg well in large bowl.
Stir in creamed corn, whole corn and muffin mix.
Spoon batter into a buttered 2 qt. casserole dish.
Bake for 1 hour.
Dish is ready when it is slightly puffed and browned.

Wheat-Free Variation using Cornmeal and Soy Flour:

1 cup Organic Cornmeal
1/2 cup Organic Soy Flour
4 Tsp. Baking Powder
1/4 cup Organic Cane Sugar
Pinch of Sea Salt

Note: TWO eggs used in this version

1/4 Cup Canola Oil (Or 8 tbsp. organic butter)
1 1/4 Cup Organic Sour Cream (low fat)
2 Eggs (organic)
1 16 oz. can Organic Whole Corn (drained)
2 16 oz. can Creamed Corn (or buy organic frozen, defrost and cream in blender)

Mix all dry ingredients together first (cornmeal, soy flour, baking powder, cane sugar and sea salt).
Stir in wet ingredients: beaten eggs, sour cream, and canola oil (OR the butter), creamed corn and whole kernel corn.
Spoon batter into a buttered 2 qt. casserole dish.
Bake for 1 hour at 375 degrees
Remove from oven when slightly puffed and browned.